Improve your cycling skills with this workout, designed to boost endurance and speed

IT doesn’t matter what level you’re at – training off the saddle should be just as much part of your preparation as putting in the cycling miles.

Not only can complementing your long rides with strength and conditioning workouts prevent pesky injuries, which can keep you off the bike entirely, but they also get you fitter and faster.

“Gym workouts are key for improving muscular strength and endurance, which build power output on the bike,” says personal trainer Amanda O’Hare, who has devised this special workout for cyclists.