Every training session should begin with a gradual warm‑up and end with a cool‑down, followed by stretching after the ride. During your sessions, remember to stay well hydrated and, when needed, to take in a small amount of food.

Strength Work

On a home trainer, a 35‑minute strength session is easy to structure. Start with a 15‑minute warm‑up, gradually increasing the gear until you begin to sweat. Then complete 5 rounds of the following:

• 1 minute in a heavy gear at 50 rpm maximum, either seated or standing

• 3 minutes in an easy gear, seated on the saddle

These examples are starting points that you can adapt or combine with other exercises.

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