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RIDE FOR ONE HOUR AT RPE 6 TO 7: Weight training is a quick way to stimulate muscles to get stronger. Cyclists need strong upper bodies both to be comfortable on the bike and to be strong enough to pull against the handlebars in sprints and on steep climbs. Twice a week (on a rest day from cycling and on an easy riding day) do one upper-body pulling exercise, one upper-body pushing movement, a lower-back exercise, and abdominal crunches.
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