Hyperextension While you're cycling, your stabilizing muscles (your adominals and lower back) stay contracted. This exercise will strengthen your lower back. Lie facedown on the floor with your legs extended straight out behind you and your arms extended in front (picture Superman in flight). Slowly lift your arms toward the ceiling. Hold this position at the top of the movement for one count; then return to starting position. Perform 2 sets of 15.

Lower Abdominal Leg Lift This exercise will help strengthen your other stabilizing muscles. Lie faceup on the floor with your hands under your buttocks, palms facing the ground and legs touching each other. Slowly lift your legs off the ground until they're at a 60-degree angle. Slowly lower them to just a few inches off the floor. Perform 3 sets of 10.

Triceps Kickback When you're pushing yourself to the limit on that half-mile climb, you'll need upper-body power in a big way. This and the next three exercises will help you gain the necessary strength. Using a bench, place your left foot on the floor and your right knee on the bench. Lean on the bench with your right hand, holding a dumbbell in your left hand. Extend your left arm straight back so that your elbow is at your side and your arm is parallel to your body. Bend your left elbow to a 90-degree angle, returning to start position. Perform 1 set of 15 for each arm, then repeat.

Biceps Curl Hold a weighted bar (women can use a 20-pound bar, men can use a 30-pound bar) with hands shoulder-width apart in an underhand grip. Stand with knees slightly bent and feet slightly wider than hip-width apart. Keeping back straight and abs tight, lift the bar by bringing your hands up to your chest, keeping elbows close to your body. Slowly lower to starting position. Perform 3 sets of 12.

Chest Press Lie faceup on an incline bench with a dumbbell in each hand, palms facing forward. Extend your arms toward the ceiling with knuckles facing up, being careful not to touch the weights together as you squeeze your pectoral (chest) muscles at the top of the movement. Perform 3 sets of 15.

Shoulder Press Sit on a bench that has a back support. You can use the same amount of weight you used for your chest presses. Holding a weight in each hand, bring arms out to the sides and bend elbows at 90-degree angles so that weights are level with your ears, palms facing forward. Press the weights toward the ceiling until only a slight bend remains in your elbows. Do not touch the weights together at the top of the move. Keep your movements slow and controlled. Lower the weights back to ear level, then repeat. Perform 3 sets of 15.

Upper Back Row Your upper back plays a major role in stabilizing your body when you're cycling. This exercise will isolate and build these muscles. Lean on an exercise bench with your right hand, back parallel to the floor. Hold a dumbbell in your left hand and extend your left arm toward the floor. Bend your left elbow, pulling the weight up to the side of the chest. Return the weight to starting position. Perform 1 set of 15 for each arm, then repeat.

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