Use these off-bike core exercises to stave off fatigue on long rides and to feel more comfortable when you’re racing in the drops.
Do this routine three times, with one minute of recovery between sets. Don’t rest between moves during the set.
Medicine Ball Roll & Toss
Balance on one foot and have a partner roll a 2- to 4kg medicine ball to you from about 3 metres away. Bend at the waist, extending your suspended leg behind you, and pick up the ball. Stand up – still on one foot – and chest-pass the ball to your partner. Repeat 20 times on each leg.
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