Stay consistent and remember: progressive resistance is your friend. – By Jason Sumner
Two or three times per week (but not on consecutive days), do one to three sets in each of these five areas.1. Upper-body pushing exercise, such as pushups, bench presses, or dips
2. Upper-body pulling exercise, such as pullups, bent rows, or upright rows
3. Abdominal core exercise, such as crunches
4. Lower-back exercise, such as back extensions
5. Leg exercise, such as stepups, lunges, or light squatsMaintenance Phase: April through October
Two times per week (preferably after an easy ride), do one set in each of these four areas.
1. Upper-body pushing, such as pushups, bench presses, or dips
2. Upper-body pulling, such as pullups, bent rows, or upright rows
3. Abdominal exercises, such as crunches
4. Lower-back exercises, such as back extensions