The Cadel Evans GymBetter Bike Training Guide

A workout plan to get you riding harder, faster, better.

If anyone can help you on your mission to become a better cyclist, it’s Cadel Evans. That’s why we teamed up with the Tour de France legend and Medibank ambassador, along with a number of dedicated personal trainers, to bring you the GymBetter Bike Training Guide.

While there’s something special about riding out on the open road, the gym is your secret weapon when it comes to improving your cycling and building your strength, fitness and endurance.

From strength work, to interval training, to pilates-style core exercises, these workouts will have you feeling strong and powerful – on and off the bike.

• HIIT workout

• Resistance workout

• Pilates-style workout


GymBetter, changing the way we go to the gym

Get easy access to any gym in our partner network. Pay as you go, so you only pay for what you use. Find out more at medibank.com.au/gymbetter

Recommended reading - Stretching guide

Advice

Stretches for runners

These are the best stretches for your back, hips and legs after a tiring run.

Read more
Advice

Nine tips for bouncing back after exercise

Exercise can hurt, not just during a session but also for several days afterwards.

Read more
Advice

Stretches for office workers

These are the best stretches for office workers, designed to relieve stress from idleness.

Read more
Advice

Stretches for the inflexible

Find a more gentle approach to stretching and develop a habit that will benefit you in the long term.

Read more
Advice

Stretches for gym enthusiasts

Relax your muscles after workouts by following physiotherapist Charissa Fermelis' list of stretches.

Read more
Advice

Backward Roll

Physiotherapist Charissa Fermelis demonstrates a stretch for your arms, shoulders and back.

Read more
Advice

Backbend

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back, abs and hips.

Read more
Advice

Bridge

Physiotherapist Charissa Fermelis shows you a stretch for your neck, shoulders, hips and thighs.

Read more
Advice

Camel Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your chest, abs, neck, hips and thighs.

Read more
Advice

C-curve

Physiotherapist Charissa Fermelis shows you a stretch for your neck, upper back and ribs.

Read more
Advice

Butterfly Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your inner thighs, knees and groin.

Read more
Advice

Candle Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your neck and shoulders.

Read more
Advice

Downward Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings and calves.

Read more
Advice

Three-Legged Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings, adductors and calves.

Read more
Lifestyle

Forward Fold with a Twist

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

Read more
Advice

Wide-Legged Forward Bend

Physiotherapist Charissa Fermelis shows you a stretch for your back, hips and legs.

Read more
Advice

Child’s Pose

Physiotherapist Charissa Fermelis shows you a stretch for your hips, back, shoulders, knee and groin.

Read more
Advice

Wide-Angle Seated Forward Bend (Pancake stretch)

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

Read more
Advice

Half Pancake Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

Read more
Advice

Revolved Crescent Lunge

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

Read more
Lifestyle

Pendulum Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings and inner thighs.

Read more
Advice

Lying Hip Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips, lower back, waist and legs.

Read more
Advice

Extended Side Angle

Physiotherapist Charissa Fermelis shows you a stretch for your legs, hips, waist and shoulders.

Read more
Advice

Piriformis Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your hips.

Read more
Lifestyle

Side Lunge

Physiotherapist Charissa Fermelis shows you a stretch for your hips and legs.

Read more
Advice

Wide Leg Squat

Physiotherapist Charissa Fermelis shows you a stretch for your hips, legs and back.

Read more
Advice

Kneeling Hamstring Stretch

Physiotherapist Charissa Fermelis shows you a stretch for your legs and back.

Read more
Advice

Squatting Internal Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips and back.

Read more
Advice

Thoracic Extension

Physiotherapist Charissa Fermelis shows you a stretch for your arms, shoulders and back.

Read more
Advice

Thoracic Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your chest, back and shoulders.

Read more
Health Check

5 ways with a foam roller

How to use foam rollers to keep your muscles limber, especially after running and weightlifting.

Read more
Advice

Stretching for runners

There is lots of conflicting information on stretching. Learn how to stretch for better results.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.