Strength Training

Here are a few simple exercises that I practice daily. They complement home‑trainer work and help maintain good stability on the bike. I often do them in small sets throughout the day, especially on rest days. Everyone can adapt according to how they feel.

🔹 1. Squats

• Strengthens the quadriceps, glutes, and core 

• Feet shoulder‑width apart 

• Lower with control, rise smoothly 

• 10 to 15 repetitions

🔹 2. Lunges

• Unilateral work that’s very useful for muscular balance 

• Take a long step forward and lower your body straight down 

• Back knee close to the floor

• 8 to 12 repetitions per leg

🔹 3. Calf Raises

• Useful for ankle stability and the push phase

• Rise onto the balls of your feet, then lower slowly

• 12 to 20 repetitions 

🔹 4. Reverse Crunch

• Strengthens the lower abdominals 

• Lying on your back, knees bent 

• Lift the pelvis gently 

• 10 to 15 repetitions

🔹 5. General Tips

• Move slowly 

• Never push into pain 

• Just a few minutes

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