Sit on a Swiss ball with your arms across your chest and knees bent. Lean back, brace your abs and tilt your hips by rolling them forward and pressing into the ball with your glutes. Roll your hips back to bring your torso upright and keep your shoulders back to sit up straight.

Expert tip: ‘This improves core strength and posture so you can cycle for longer and maintain speed.’

Bike plank

Sets: 3 Reps: 30-60 seconds
Get into a plank position with your feet shoulder-width apart and your toes on the ground. Place your forearms on a wobble board (which can be mounted with aero bars) to mimic the position your arms would take on a bike. With your body straight from neck to ankles, hold this position for up to one minute. Rest for one minute then repeat.

Expert tip: ‘This is a really cycling-specific exercise that will increase your core strength, your shoulder stability and your muscular endurance.’