Road Cycling & Mountain Biking
Road cycling can be a gentle cruise or an extremely demanding effort, as a short ride or a long tour with the possibility of stopping en route. This makes the sport very versatile, as the length of ride and type of route can be adjusted according to your training requirements.
A strong aerobic base and lower body strength are the primary fitness requirements, while strong postural muscles help maintain the riding position over longer efforts.
Your trainer will help you determine gradual progression in both ride distance and intensity to improve your cycling fitness. Strength building exercises can be performed while on the bike, or as sport specific movements in the gym or outdoors. Core training and flexibility round out a well balanced training program. 
Cycling is an excellent way of developing your aerobic fitness while minimizing impact to your body.
Mountain biking is a fast growing and exhilarating form of cycling performed on trails. Possible rides range from a short distance on relatively flat terrain, to long excursions on steep and extreme terrain. It allows the participant to travel further and faster than walking or running, often in beautiful scenery, and while effectively improving fitness.
A strong aerobic base is essential, and as you become a more advanced rider, anaerobic power and strength become more important.
There is an obvious strength demand placed on the legs, however, upper body strength is also vital to riding more technical terrain. Longer rides, both on and off-road, are the best method of increasing the aerobic base.
Spin classes, intervals on the bike, and undulating terrain will build anaerobic power. Your trainer will make a point of integrating unilateral exercises (single leg strength exercises), core and stability strengthening, and upper body exercises that mimic movements on the bike as they are key to increasing strength specific to mountain biking.
Technical skills are also vital to successfully negotiating trails, and can be improved with the help of a community course or riding group.
