I have found biking to be the best activity in the summer. You can cover long distances, all while seeing awesome scenery. Biking to your favourite coffee shop would be a great way to end the ride.

There are a couple of concerns for bikers though. They have to make sure their quads, hamstrings and hip flexors are stretched and flexible, as well as strong.

The other concern is that they have to strengthen their core. Not only will this make your body look better, but it will make your riding better also.

Here is a quick workout you can do on your off days, or before a ride.:

1. 2 min jump rope or running in place

2. Low lunge, raising hips up and down gently to loosen hip flexors- 10 pulses

3. Standing quad stretch or pigeon pose- 8 breaths

4. Sitting hamstring stretch- 8 breaths

5. Plank- 1 min

6. Roll ups (from pilates) 10 reps

7. Flutter kicks (lying down on floor, brace abs and raise your legs to a 90 degree position. As you brace core and raise shoulders off ground, lower legs to a comfortable point, where there is a little tension. Keep this position and “flutter” legs up and down.) 1 min