Flat roads are inviting, but you benefit the most from a cycling training workout if you vary the terrain. According to a study in the Journal of Sports Sciences, the exertion required in a 3-mile hill climb equals 24 miles on the flats. And half a mile of off-road biking equals a mile on the road. Make sure you prepare your quads, glutes, and hamstrings for the added burn. To boost your cycling training program in the gym, try these exercises from Robert dos Remedios, M.A., C.S.C.S., director of speed, strength, and conditioning at the College of the Canyons, in Santa Clarita, California.

	SPLIT SQUAT Hold a barbell across the back of your shoulders. Place your right foot back. Keeping your torso upright, lower your body until your left thigh is parallel to the floor. Pause, then push yourself back up. Perform three or four sets of eight to 10 repetitions on each leg.
	DROP LUNGE Holding a barbell across your shoulders, step back with your right foot and place it outside your left foot. Bend your knees, lowering your body a few inches. Push back up to the starting position and repeat with your other leg. Do eight to 10 repetitions with each leg.
	SWISS-BALL LEG CURL Start with your upper back and shoulders on the floor, arms to the sides, and calves on a Swiss ball. Raise your hips and pull the ball until your feet are flat against it. Pause, then push it away until your legs are straight. Do five to 10 repetitions.
	JUMP LANDING Stand with your feet at shoulder width on a semisoft surface, like a rubber mat. Jump straight up and land on the front two-thirds of your feet, with your heels just off the floor, knees bent, shoulders slightly forward, and butt and hips back. Do five jumps.