If you’re anything like me, you got pretty pumped from the adrenaline rush yesterday. After watching those videos I had to try out some moves and then get my core/full-body/boxer/Rocky training in, complete with Eye of the Tiger playing in the background!

But I wouldn’t get too crazy in the gym, because you could build unnecessarily huge arms that won’t help your cycling, or worse, hurt yourself.

But I can 100% recommend the Turbulence Training systems from Craig Ballyntyne. Also, browse my bodyweight exercise how-to’s – they will get you a ripped body without the need to lift one barbell or even go to the gym.

If you work on that sort of training this off-season, you’re sure to be stronger than usual in the Spring.

But if you want to jump in right now, that’s fine. Just don’t overdo it if you’re still putting in the miles on the bike!

If you’re a cyclist, you probably skip upper body workouts in favor of hill intervals. You need to climb fast, and you don’t want that extra upper body weight anyway.

So what happens when things get dicey in the peloton and you have to throw down? Well, not much, because we’re all cyclists, so it’s a level playing field.

But what if you’re out on the street and run into someone from ‘roid fest? Then you need to worry about physical attacks instead of the attacks during a bike race…

And it’s probably a good idea to learn from someone with experience in this field, so I’m going to turn you over to Tim Ferriss and some UFC coaches for some training tips and videos:

How to Survive a Physical Attack: Punches and Chokes

How to Survive a Physical Attack: Tips from a Top UFC Trainer for Escaping and Attacking

(Those are the first two. I think there are two more parts to the series, so I’ll let you know when they’re posted.)