Cyclist Says: “Preparing your legs in the gym is so important—it makes the biggest difference on the bike,” says Ivan Basso, the two-time winner of the Giro d' Italia who is best known for his long distance climbing. “I'm a big fan of TRX for total body training, but when I'm just focusing on my legs, I do leg curls to strengthen the back.”
Basso's leg curls: Lie face down on an angled leg curl machine after you've adjusted it to your height and preferred weight resistance (Basso works at 60 to 70% of his maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, then lower down as you inhale. Repeat for three sets of 20.