Champion of the Rio 2016 Olympics. Alumni of Team Wiggins and An Post-Chain Reaction. Newly minted as a rider for one of the world’s strongest pro cycling teams and recipient of an MBE from Her Majesty. In his 23 years, Owain Doull sure has accomplished a great deal whilst in the saddle.

We managed to get some time with the Welsh-born athlete to talk about some perfect exercises to complete during training.

#1. Core – Plank

Get in a press up position. Bend your elbows 90 degrees and rest your weight on your forearms. Hold for if possible.

#2. Hamstrings – Bridge Raises

Lie flat on your back with your hands by your side and knees bent. Pushing with your heels, lift your hips off the floor whilst keeping your back straight. Repeat.

#3. Glutes – X Walks

Take a resistance band and step on it with both of your feet. Cross it over so the band resembles the figure of an X. Bend your knees and shuffle your feet to the right for the desired number of steps. Repeat to the left.

#4. Quads – Leg Press

Using a leg press machine, sit down and place your legs on the platform in front of you. Press the platform all the way up until your legs are fully extended. Do not lock your knees. Lower the platform until your legs make a 90-degree angle. Repeat.