This is Jacques Laventure with Life Gym and today we're going to talk about how to be a great cyclist. There's one thing to be with the pack then there's one to lead the pack and if you want to lead the pack you need to add weight training to your whole routine. We're going to start our first exercise with the deadlifts and we're going to place our feet shoulder width apart and what we're going to do is we're going to push through our heels as we lower our glutes down. So we're going to start and get down to deadlift position and push through our heels, squeezing the glutes. So the next exercise you're going to do is the bend over rows, really focusing on our back and so we're going to have our belly touch our thigh almost, keeping our natural arch, chin up and then we're going to contract, pull through with your arms, forming that 90 degree angle. We're going to lower, slightly lower it, keeping that core tight, keeping the glutes engaged and you're going to pull it back up again, squeezing that back.