BEST YEAR EVER

FEEL FITTER, FRESHER AND STRONGER ON THE BIKE IN 2028 WITH OUR ULTIMATE GUIDE TO REFRESHING YOUR TRAINING AND REINVIGORATING YOUR DIET IN THE NEW YEAR

- MARK BAILEY

A NEW YEAR DEMANDS NEW training methods, recipes and ideas. Cyclists can easily fall into the trap of repeating the same workouts, exercises and meal plans every year, leading to blunted training adaptations, stagnation and boredom. So make 2023 the year you embrace the power of the new. We reveal 10 easy upgrades to help you break free from the chains of habit and routine and make 2023 your freshest year yet.

01 NEW YEAR. NEW STRENGTH

●You've been promising to do resistance training for years, so turn those good intentions into concrete action in 2023. Physio Nichola Roberts of Velo Physio (velophysio.co.uk) has chosen three exercises to build cycling-specific strength, address muscle imbalances and slash your injury risk. And they can all be done at home.

SIT SQUATS

●Why "These will aid glute activation and challenge your calf complex through a wider range - both body parts which are often neglected by cyclists," says Roberts.

●How Standing with feet hip-width apart, bend through your hips as if sitting, with your arms in front for balance. Keeping your knees and feet aligned, slowly return to start. Now repeat but standing on the balls of your feet, with your heels lifted throughout. Aim for 3 x 10 reps.

BULGARIAN SPLIT SQUATS

●Why "This is great for opening up the hips but also stretching through the hip flexors on the opposite side as it works the glutes on the other leg too," explains Roberts.

●How With one foot on a chair behind you, step forward with the other foot. Sink down, ensuring your front knee doesn't pass your toes. Feel the work in the glutes of the front leg as you return upright. Aim for 3 x 10 reps.