Biking Training - Strength training for Cyclists

Biking training can help you to improve your cycling speed and endurance so I went

 and found this exercise regimen from runner's world, for improving a cyclist's strength and

 thought I would share with all of you. Hope it is helpful.

"To build strength… you need to ramp up the resistance 

Warm up for 15 minutes, gradually increasing the resistance by changing to gears that are harder to turn. 

Find a hilly route and then spend 45 minutes standing out of the saddle on all climbs, while also climbing in as high a gear as is comfortable. 

If there are No hills in your area? Ride in a "big" gear - hard to turn - out of the saddle for the two to three minutes, every eight minutes.) Then Cool down with 10 minutes of easy spinning.

Focus on picking a gear that will make you climb at a cadence of between 60 and 70rpm. This way you're sure to be using strength to get you up the hill."

My note to you do not select a very highly elevated hill it could be dangerous when starting out. Start with low hilly routes.

What did you think of this exercise? have you ever tried it?, please leave me your comments.