Road cycling would have to be one of the toughest sports to master.

While riding a bike may be easy, and a skill which almost every human can master, riding competitively as a sport is far from easy.

Cyclists these days are regarded as some of the fittest athletes in the world.

They are capable of performing at the highest level for hours and hours on end, performing the same motion, over and over again.

The endurance in professional cyclists is the most admirable trait.

To be able to cycle hundreds of kilometers in a day at an average of more that 30 kilometers an hour, and still have enough energy to sprint to the finish line, is almost superhuman.

While there is no better way of training for cyclists then actually riding a bike, there are many gym exercises which will improve your ability and endurance as a rider.

Here is a list of gym exercises that will improve your cycling performance:

Squats – These leg exercises will give your legs one of the biggest workouts on offer. Targeting mainly the quadriceps, hamstrings and glutes. Squats also ensure your core strength is improving as well as your balance.

Calf Rises – One of the forgotten parts of the human body is the calf. In cycling, the lower part of the leg is still very important and these exercises will burn the muscle like no tomorrow.

Step machine – As well as keeping your cardio fitness up, 20-30 minutes on this machine will give your rear and hammy’s a workout and a half!

Skipping – Not only great for co-ordination and balance, but a good way of leaning to get in a rhythm and keep it. Oh, and it also burns the hell out of your calves!