Ankle pain indicates overtraining. You should step by step and increase the amount of exercise every day. Also, it's best not to pedal your bike with your heels. The nerve density of heel is high, which is easy to be injured. It is suggested that kicking the forefoot to exercise the ankle will also improve the sprint ability. Abdominal muscle tearing is normal, indicating that this action can stimulate rectus abdominis. However, if it hurts all the time, you need to change your exercise style. If you don't understand, you can ask the coach in the gym. Generally speaking, they are willing to teach a question for free.