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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.Slowly curl your torso toward your knees, bringing your shoulders four to six inches off the ground (don't sit up). 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.Hold for a few seconds, pressing your lower back into the mat. “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).

Without allowing your lower back to round, stand up very slowly with the bar.

Yet the attraction of cycling is such that I am seeing more and more seriously overweight men mounted on top-end machines.

I think the reason for this is that there is no other activity where the out-of-shape amateur can experience exactly the same sensations as the super-fit professional.

Nevermind the 87 miles of rolling farm country ahead of us.

I’d forgotten my water bottle, and my pal, Zeth, had a flat. “Sure,” he said, “but I was hoping to let the fast guys do some of the work for us.” Soon we rolled out, too, and spent the next 10 miles frantically juking our way through a slow-moving peloton of wobbly newbies and easygoing joyriders until, at last, we met up with the pack.

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