HONE FROM HOME

With some simple training upgrades, you can turn your indoor bike into a home gym. Try these on-bike conditioning workouts

Mark Bailey

Indoor-cycling workouts are good for fitness, but by adding a few functional-strength drills into your at-home routine, you can transform your turbo trainer into a gym on wheels. From leg strength and core stability to explosive power and speed endurance, road cyclists need a broad spectrum of physical strengths. But not all of these strengths are addressed by traditional indoor-bike workouts. What you need are some dedicated on-bike strength sessions. You can build your glute strength with big-gear intervals, boost your hamstring power with high-cadence work and crank up your fast-twitch muscle fibres with acceleration efforts. Sprinkle a few cycling-specific core and upper-body drills into your indoor rides and you can train your balance and control too, without going near a gym. “Bringing some training indoors to work on specific…

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Ride Fit (Digital) - 1 Issue, Ride Fit 2023

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