Circuit 2

Take it to the next level

This circuit follows the same principles and offers the same on-the-bike benefits as the first one, but it also features a selection of more challenging exercises to help keep you motivated as you improve.

‘Doing the same workout over and over can get boring pretty quickly,’ says Lord. ‘This session provides more variety, working the same muscle groups but in a slightly different format. Moves such as overhead squats and Bulgarian split squats build on the basic movement patterns that you worked on in the previous circuit, while some of the harder, more explosive exercises such as kettlebell swings and burpees will boost your power endurance.’

As with the first workout, aim to do all six exercises backto-back with minimal rest, then take a 60-90 second break and repeat for 3-5 rounds. Always ensure that you leave at least a two-day gap between strength sessions to improve your recovery and reduce the risk of injury. 1 Overhead squat

A variation of the basic squat that forces you to stabilise your upper back throughout the movement, helping to improve your form. • Hold a towel or a broom handle with a wide grip with elbows locked

just behind your head, keeping your biceps in line with your ears. • Stand with your feet just wider than shoulder-width apart and

your toes pointing outwards slightly.

• Keeping your back upright and weight on your heels, squat down

until your thighs are at least parallel to the floor.

• Drive back up through your heels. Perform 15-20 reps Expert tip: ‘Ask a friend or family member to film you doing this exercise side-on so you can check your back is straight,’ says Lord. 2 Renegade row

This exercise improves strength in your back and core to ensure you can maintain a stable and aggressive position on the bike for longer.

• Start in a press-up position holding the handles of a pair of light

dumbbells (hexagonal dumbbells will help with stability).

• Row one dumbbell upwards, pulling it towards you so that your

thumb touches your armpit, then lower it back to the start. • Repeat on the other side, aiming to stay parallel to the floor

throughout rather than twisting your torso. Perform 10-16 reps with each arm, alternating sides

Expert tip: No dumbbells? Do the exercise without any weights but do a press-up between each pair of rows.

3 Bulgarian split squat

This advancement on the split squat corrects imbalances and strengthens your stabilising muscles, helping to ensure an even pedalling stroke.

• With your torso upright, core braced and hips straight, rest one

foot behind you on a chair or box.

• Your leading leg should be at least 50cm in front of the chair. • Keeping your back upright, lower down by bending your knees until your front thigh is horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes. • Push through your front foot to return to the start.

Perform 8-16 reps on each leg

Expert tip: ‘Perform this exercise without shoes on,’ says Lord. ‘This helps keep your feet flat to the floor to improve your form.’ 4 Kettlebell swing

This exercise is perfect for building the kind of power endurance needed for short, sharp climbs or for closing gaps.

• Stand with your feet shoulder-width apart, your knees slightly

bent and a kettlebell in front of your feet.

• Hinge forward at the hips and grip the kettlebell. With shins vertical

and your spine straight, pull the kettlebell back between your legs. • Stand up powerfully, pushing your hips forward, to swing the

kettlebell forward and upwards in front of your body.

• Control the kettlebell by bracing your trunk, then pause at the top

of the swing before pulling the kettlebell back down.

Perform 15-20 reps

Expert tip: If you don’t have a kettlebell, a small backpack filled with books can be used as an alternative.

5 Bird dog

This exercise helps to improve your glute activation during hip extensions, which is crucial for efficient pedalling.

• Start on all fours with your hands beneath your shoulders and

your knees beneath your hips.

• Slowly reach forward with your right hand and back with your left foot, keeping a straight line through your heel, knee, hips, shoulders, elbow and hand.

• Hold for five seconds then slowly return to all fours.

Perform 8-12 reps on each side, alternating from one to the other 6 Burpee

A great full-body exercise that works all your key joints, burpees also help improve explosiveness when you’re riding out of the saddle or closing gaps.

• From standing, lower into a squat and place your hands on the

floor directly in front of, and just inside, your feet.

• Shift your weight onto your hands and jump your legs back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels.

• Jump your feet forward so they land just outside of your hands. • Jump explosively into the air, reaching above your head.

• Land and immediately lower back into a squat for your next rep.

Perform 10-15 reps Expert tip:

‘For an extra challenge try adding a press-up when your feet are back in the plank position,’ says Lord.