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IT'S A REST DAY: Here's a great time-saving exercise for cyclists: dips. They strengthen all the important pushing muscles of the upper body in one exercise. You can use a rack, available from sporting goods stores, but two sturdy chairs work just as well. Place them back-to-back with the backs spaced the same distance as the length of your forearm from elbow to outstretched fingers. Stand between the chairs with your hands on the tops of the chair backs. Support your weight with straight arms by bending your knees to get your feet off the floor. Now slowly lower your body until your upper arms are parallel to the floor, then straighten your arms. That's one repetition. Aim for three sets of 10.
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