Deadlift

• The deadlift is an extremely effective workout for cyclists because it works your thighs, butt and back. These are all important muscles as the former two drive the bike while the latter stabilizes your frame on top of it.
  
  To deadlift, halfway squat in front of a bar on the ground, low enough that you can grip the bar at shoulder width without bending your back. Then, push up with your legs while keeping your back and arms straight, but stop before your back swings backwards. Pinch your butt cheeks together to keep this from happening.
  
  Do one set of five repetitions with a heavy enough weight that you cannot do more than five but low enough that your upper back does not arch.
  
  

Hour of Power

• An hour-of-power workout is a cycling routine where you cycle at 60 percent to 80 percent of your maximum intensity for an hour. Stick within this margin because any higher and you will shift into an anaerobic state. This exercise is about improving aerobic power to be able to sustain large amounts of intensity for longer periods.
  
  If you are absolutely exhausted during your hour of power, you're not doing it correctly. You should feel winded and have a hard time carrying on a conversation, but this should be at the end of the workout, not during it.
  
  

Endurance Training

• Focus on endurance training by riding long distances. The linear distance is not as important as the time; work on cycling for two hours or more, and go with an average rpm of around 100. The longer you can keep this up, the more competitive you will be in a race.
  
  

Interval Training

• Cycle in intervals. This is when you work as hard as you can for a short period (20 seconds to one minute), then work less hard for a period either equal to or longer than your hard interval. The intervals need to work your body to its maximum, but they should change the way they do so, either through speed or by changing your gear and increasing the intensity of your workout.
  
  An interval workout should be short and sweet --- around 20 minutes. If you're working as hard as you need to be, this will leave you a sweaty mess, so there will be no need to do more.