Before even starting a biking program to get ready to cross many miles, I wanted to step up a daily workout. I had been doing a pretty simple one for about a month before the project of crossing the US on a bike appeared, so I only had to adapt it somehow. It seems you have to work on the core abdominals, which are necessary for good cycling, but are not built by cycling itself. They must be developed especially.
I like this workout : http://www.bicycling.com/training-nutrition/training-fitness/core
I dont have a stability ball, so I do most of the other exercises :
– 25 push-ups (ok nothing to do with abdominals :p)
– 20 “boat pose” sit ups
– 40 power bridges
– 40 scissors kicks
– 2×30 transverse planks
I do this routine 3 times, plus 90 seconds plank. That takes about 15 minutes all in all.