The good news about cycling is that regardless of body shape and size, almost anyone can reap the benefits. Through this excercise, you can effectively improve your cardiovascular and muscular endurance. And regardless of your chosen distance, weight training (especially in the lower body) will improve your performance during both sprint work and hill climbs.

The following weight training circuit should be performed 2-3 times a week in the off season, and 1-2 times a week during your race season. Sprint cyclists should aim for lower reps with a heavier weight, while endurance cyclists should perform a higher amount of reps with a lighter weight. The weights that you use should reflect current strength levels. For safety reasons, start with a light weight, and establish good technique before starting to gradually increase the weight. These excercises are designed to work all the major muscle groups of the lower body. Session 2 should be performed on a totally different day, ideally two days after session 1. Refer to www.netfit.co.uk/netfit.htm for great fitness tips and demonstrations on how to do many of the excercises explained below. It also provides suggestions on many other effective excercises.

A quick note: Remember that stretching is extremely important, especially for those who do not ordinarily work certain muscles. It only takes about 15 minutes to appropriate stretch prior to physical activity. Pre-stretching decreases the chances of a painful strain because it gives the tendon more length to adapt to during the movement. Although full body stretching is always recommended, you should concentrate on the joints that will be predominantly used during your exercise session. Adequate stretching after you exercise will help prevent injury as well.

SESSION ONE
Quads
- Seated leg extension machine: Keeping your back firmly into machine and place your feet under the foot pad, about shoulder width apart, just above your ankle level.
- As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.

Calves
- Most modern gyms will have a calf machine. If not, use either a Smith Machine or Barbell across your shoulders.
- Stand straight with the balls of your feet on the platform and the shoulder weight cushions comfortably placed on your shoulders. Avoid being bent up or in a position where you have to strain to reach the supports.
- Lift and lower slowly for 2 - 3 sets of 10 - 12 reps, working for a full range.

Inner / Outer Thighs
- Cable adductor and abductor pulls: Aim for 2 sets of 10 - 12 reps with a suitable weight. Work one leg, then simply turn the cushions around to face the other way so you can work the abductors.
- Repeat on the other leg. Count the number of reps that you are able to do, so that you can gauge if one leg is stronger than the other.

Quadriceps
- Leg Press: There are a number of foot positions you can use to work the different muscles of your quadriceps. Work for 3 sets of 10 - 12 reps. For the first set, position your feet close together, then shoulder width apart and finally wide, with toes pointing outwards.

Hamstrings
- Curl Machine: Use a suitable weight, and perform smooth reps. Avoid pushing yourself on this exercise, as most people's hamstrings will tend to be tight, and can easily be damaged.
- Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set.

Gluts
Hip Flexor Cable Pull: - Connect a foot strap around one leg, just above the ankle joint, and attach this to a low cable pulley.
- Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts. Hold onto a secure object for balance.
- Work for 2 sets of 10 - 12 reps on each leg - facing forward (gluts) and backward (hip flexors).

Adductors
- Adductor Machine: Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider. Avoid taking your legs out too far, especially if you are a beginner.
- It may be useful to warm up your muscles at a light weight prior to your training weight.
Aim for 2 sets of 10 - 12 reps with a suitable weight.

Complete Lower Body
- A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a light amount of weight, enabling your leg muscles to get used to the movement.
- Aim for 2 sets of 10 - 15 reps on each leg. Use a light weight, but aim for a full range of movement.

SESSION TWO
Aim to perform this session as a superset workout, i.e. start with the exercise on the left side of your body, then immediately perform the exercise on the right with no rest. Have a short rest after the second exercise. Again, refer to www.netfit.co.uk/netfit.htm for suggestions on working these specific muscles.

Back
- Dorsal Raises: Keep your head looking down at the floor at all times. Aim for 2 sets of 8 - 15 reps. This can be made more difficult by using small weights.
- Extension: Avoid coming up too far, and aim to perform in a smooth slow motion for 1 set of as many reps as possible.
- Lateral Pull Down: Bring the bar to your front, using a wide, normal and close grip. Aim for for 10 - 12 reps, doing 1 set of each style.

Abdominals
Crunches: Aim to perform 2 sets of as many reps with which you feel comfortable. Keep the movement smooth with your chin off your chest.
- Lying Side Bends: Work one side at a time for as many reps as possible. Support your neck with your other hand.

Upper Back
- Upright row: Aim to perform high reps, 1 set at a light weight and keeping the elbows high for 2 seconds before lowering.

Wrists
- Concentrate on performing a variety of different wrist exercises at high reps.

Triceps
- Dips: Depending on your fitness level, choose the correct style for you. Aim for 1 set of as many reps as possible.

Biceps
- Concentric curls: Work each arm one at a time, aiming for good technique. Monitor the difference in strength in each arm. Aim for 2 sets of as many reps as you can.

Chest
- Bench Press: Perform this exercise with different hand grips - normal, wide and close arm. Aim for 10 - 12 reps, doing 1 set of each style.