Pushing yourself up long climbs, and riding in control over technical descents requires a lot of body strength, so you should look to build up a good base of muscle strength over the winter period. Don’t just focus on your legs. Your core is important for balance and control, your arms will need to be strong to minimise arm-pump and fatigue. Building these muscles will also help you avoid injury. 

Aim to do around 1 or 2 strength focussed sessions each week. These can be in the gym, but there are plenty of moves you can do at home, such as the plank, press-ups, bent-over-rows, reverse lunges and squats. Warm up gently for about 10-15 minutes, then spend around 40 – 60 minutes working on your upper and lower body, legs, arms and core. If you are new to strength work build it up gradually.

Don’t forget to work on your flexibility too. Remember to stretch regularly, and it’s worth thinking about taking up a weekly yoga or pilates class.