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Don't just coast -- make your next ride a fitness experience with these strength- and stamina-building workouts designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. Try them first indoors to get a feel for the routine, then take them outside. Use your gears to control intensity, based on your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10.
Time: 1 hour
Calories burned: 635
* Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).
Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.
Time: 35 minutes
Calories burned: 370
These three total-body strength moves from Paul Frediani, a certified USA cycling coach based in New York City, are the perfect pre-cycling prep to help you get more pedal power. Do two sets of each exercise three times a week for stronger cycling in one month.Single-Leg Lunge with Dumbbell
Strengthens: Legs and Butt
Stand holding dumbbells with arms extended at sides, elbows slightly bent. Take a big step forward with left foot, bending both knees 90 degrees. Press up to stand. Repeat 10 times; switch sides.Reverse Crunch
Lie faceup on floor with knees bent 90 degrees, feet flat, and arms at sides, palms up. Pressing lower back into the floor, lift hips and bring knees toward chest; lower down to gently tap feet to the floor. Repeat 15 times.Ball Push-Up
Strengthens: Upper Body
Get into a full push-up position with hands placed on the sides of a large stability ball, legs extended behind you. Slowly lower your chest to lightly touch the ball, then push up to full extension. Repeat 5 to 10 times. (To modify, keep knees on floor.)
Originally published in FITNESS magazine, August 2006.