The 30-Minute Strength-Training Circuit for Cyclists

Whether you're a racer or a recreational rider, all cycling begins with a strong foundation, which includes a strong endurance base, a strong core and strong legs for climbing hills. And the winter months are the perfect time to get started.

Begin with exercises you can progress with—little to no weight at first (to get the muscles used to doing different exercises) and add weight as you become stronger. This circuit workout takes about 30 minutes to complete. Do the workout twice per week with an easy day in between. You'll do the skip jumping between every two exercises. After you complete the circuit, have your bike ready and do the spin-up and spin-down routine. In a few weeks, you'll be on your way to building a stronger core and a solid base for next season.

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