At the gym, stick to a set plan to get the most out of your workout. Maintain a log just like you do with your cycling. Keep your exercise selection small—four to five exercises are all you need—and stick to two days a week with no more than 45 to 60 minutes per session. Don't be shy with lifting heavy weights, either. You won't start there, but you can slowly build up to it by lifting slightly heavier weights each session.
Not sure where to start? The exercises below will give you the most bang for your buck.
Split Squats1 of 8
Grab a pair of dumbbells and place your left foot onto a bench. Look forward and keep your torso tight throughout the movement. Squat down, then return to the starting position by extending your knee and hips.
3 sets, 5 to 6 reps on each leg
Deadlifts2 of 8
Stand behind a barbell with your feet shoulder-width apart. Grab the bar with both hands and bend your knees so your shins touch the bar. Keep your arms locked and your shoulder blades directly over the bar. Maintain a straight back as you lift the bar vertically and stand up by extending your hips and knees. Lower the bar back to the floor. Keep your abs tight throughout the movement.
2 to 3 sets, 4 to 5 reps
Dumbbell Squats3 of 8
Grab a pair of dumbbells and place them on your shoulders. Set your feet shoulder-width apart and point your toes out about 30 degrees. Sit back and down—your hip crease should go below the top of your knee. Return to the starting position by driving your hips up until they are in full extension.
3 sets, 4 to 6 reps
Dumbbell Shoulder Press4 of 8
Grab a pair of dumbbells and place them on your shoulders. Now, press the dumbbells straight up until your elbows lock out. Slowly bring the dumbbells back to the starting position and repeat the exercise.
3 to 4 sets, 4 to 6 reps
Chin-ups5 of 8
Grab the chin-up bar with your palms facing you and pull yourself up as your chin clears the bar. Slowly return to the starting position and repeat. Make sure your reps are in full range of motion.
3 to 4 sets, 4 to 10 reps
Inverted Rows6 of 8
If you struggle with chin-ups, inverted rows are a great alternative. Grab a barbell, lean back and tighten up your torso. Pull your chest toward the bar, pause and return to the starting position.
3 to 4 sets, 4 to 10 reps
Stability Ball V-Up7 of 8
Lie on the floor on your back with your feet together and your arms extended over your head, holding a stability ball. Simultaneously lift your arms and legs while bringing the ball to your feet. Grab the ball in between your feet and slowly lie back flat on the ground with arms extended overhead and the ball held in between your feet. Repeat, moving the ball between your feet and hands each rep.
2 to 3 sets, 4 to 12 reps