I was elated to see a senior athlete incorporated in the workout. I'm a 65yr. woman Time Trialist and always looking for information specific to senior training. I'd like to see more inspirational videos regarding training and conditioning for cycling.
also, i like that you emphasize control during the "eccentric" phase of certain moves. important for overall safety and form. don't just go as fast as you can, you could bang your head during a crunch or hurt your back during a pelvic thrust. nice video!
it's a great routine for whom ever wants to try it. This is actually a great routine to start with and after a few months of this, you will likely be ready for more advanced exercises.
Nice and informative... some of these exercises I am already familiar with, but with the ones I am not are great. Will incorporate them into my routines...big thanks !!!
This is a good routine for any sport. I was doing every single one of these exercises as when I used to box, long before I took any interest in cycling or triathlons. Nice to see the skills carry over, though.
Thanks for the comment Dustin! The decline pushup I believe is feet high. It's funny though, if you research decline and incline push ups on the internet, you'll find many people confuse them. Happy training!!
Thanks for the comment Silviu B! Great job incorporating the core routine into your training regime. To be clear, your question is you're wondering why you are feeling sluggish on your regular route. Without knowing much about you, it sounds like you have lost some functional fitness during time off. This is not a big deal as your functional fitness refers to coordination and recruitment of phys structure. Do some coordination work (high spin rate) for a week and let me know how it feels.
We do this routine between 3-5 times per week. We do incorporate some other exercises for those athletes that need a bigger challenge. Stay tuned for our Core Routine Lv2 coming out soon that will outline some of the other exercises. As long as you are recovering, you can do this routine up to 5 times per week.
I see where you're coming from. I've a similar problem with disciplining myself to do bodyweight exercises. It is just so boring doing them in my 12x12 room. I like going to the gym because I get out of the house that way. I do a post workout stretch routine at the gym, though. If you're a gym-goer try out the Captain's Chair. ACSM (American College of Sports Medicine) rates it as a top 3 core exercise. The other two were bodyweight ab exercises.
Just checked this out. Looks a lot like my Pilates class moves! I ride about 60 miles a week. I don't have a car. I'm looking for exercises that fill in and balance out the body parts that don't get worked out by bicycle riding.
If you are very new to core, Do only what you can. It's is more important for you to focus on perfect technique rather than the number of reps or time. As soon as you feel your technique is cheating, take a short break or move on to the next exercise. Write down what you accomplish so you have a bench mark next time and see improvement over time. If you are patient and focused on quality, you will see then fastest and safest gains. Good luck!
4 times a week is just fine, but always listen to your body. If you need more time for recovery, take it. As for time between exercises, I run these back to back with only enough rest to get into position. If you need more time, take it.
Thanks for the info about this core training. Its really helpful. But aside from core training, is carrying a heavy load on a back pack any help for increase in strength and endurance? Because I ride a mountain bike going to work carrying heavy loads in my bag and the route I take everyday is a very steep mountain, sometimes due to a very busy schedule I cant train enough for upcoming races and this routine is the only training I get. As a result I always feel neck and shoulder pains.
I'm a cyclist coming from a strong weight training back ground and would like to say leg raises need no more elevation than 45 degrees because abs have a short range of motion :)
great tips guys, I've been working with this routine for about a month now, due to weather conditions. yesterday I got the chance to go for a ride on a route that normally took me about 40 minutes, with 2 big climbs and realized that my endurance was completely gone! I struggled to finish that route, which only has 17 kilometers. the season is coming and I don't know how to get fit in time... any suggestions?? excuse my bad english. thanks
Hi, first of all thanks for this :D... Now, I have a question, how many times in a week are those exercises supossed to be done? and how many times should each workout be repeated? (for example, "leg raises" 60" - to rest 15" - "le raises" 60"... etc) Sorry for my bad english please u.u
my team will held a training camp in a week and I'm worried not to make a bad impression from the start (this is my first year as a cyclist). I was wondering, is swimming any good in increasing my stamina? and I've made a mistake about my route length, it measures 34 km not 17... my bad :)
i was just curious... are you sure for push ups, when you refer to the raised leg push that, that that is called decline pushup? i know your angle is technically decline because of the orientation of your head, but that exercise is basically incline bench, am i right? Im probably wrong, just picky and it made me wonder.. oh well, leg raised is leg raised.. i would add though that the demonstrater certainly let his abdomen sag on that one, making it look like a normal push up but harder.
ok so in my infinite shame i have very bad flexibility.... with the pelvic thrust is there an alternate way of doing them or way of achieving them with bad levels of flexibility? as for the other exercises i can manage but i feel they need a little more explaining so that the technique isn't wrong and it begins to do more harm than good.
before every ride i would recommend, because it will warm up your muscles and youll feel loose on the bike and feel stronger :] Unless youll be training hard then you want a quick and easy warm up just to warm up your muscles,
You should do this workout as often as everyday if you can recover in time. Typically athletes will do this routine 2-3 times per week, unless we identify a performance limiter due to a weak core, in which case we build them up to 5-6 times per week.
Without a strong core your ability to create power on the bike is greatly diminished. You might have the strongest legs on the planet but without a stable pelvis, your own body will absorb some of the energy output. This will cause all sorts of pain and injury. Strengthening your core will stabilize your pelvis giving you more power to the pedal.
Difficult difficult shhhz right there, brah. But I didn't get into BMX back in the stone age, motocrosss racing into industrial age, and road cycling into the modern age because they were EASY. (God, let me be interested in pool or some game next life... Lol) I'm 3 rides back from big knee injury and "sofaah, so good." That's a BAWstin accent, even though I'm from Noo Yawk. Thx 4 da 411.💪🏻😎💪🏿 On IG as @easywriter882 💝🌿
Exercises for their own sake bore me senseless. That's why I'm a cyclist. Cos I really can't be arsed to do this boring stuff. I don't mean to offend. The only thing I do do is the 4 minute ab workout which is good for core, and it's only 4 minutes!
This is exactly what I like. Straight to the point. ;-) Thanks for the tips bro!
I was elated to see a senior athlete incorporated in the workout. I'm a 65yr. woman Time Trialist and always looking for information specific to senior training. I'd like to see more inspirational videos regarding training and conditioning for cycling.
also, i like that you emphasize control during the "eccentric" phase of certain moves. important for overall safety and form. don't just go as fast as you can, you could bang your head during a crunch or hurt your back during a pelvic thrust. nice video!
Dang!!! Great, GREAT video!!! good mix of exercises, with lots of variations included for each one! Nicely done!!!
it's a great routine for whom ever wants to try it. This is actually a great routine to start with and after a few months of this, you will likely be ready for more advanced exercises.
Nice and informative... some of these exercises I am already familiar with, but with the ones I am not are great. Will incorporate them into my routines...big thanks !!!
Very good informative video, Thanks!
Thanks, I just tried it out and it really helps my core, especially those side planks which are new to me.
Nice to see different age groups doing this on the video .
This is a good routine for any sport. I was doing every single one of these exercises as when I used to box, long before I took any interest in cycling or triathlons. Nice to see the skills carry over, though.
Excellent video! I'm gonna start doing this.
muy buen video excelenntes rutinas mi desempeño en la bici a mejorado gracias
Nice training exrecises
I think this is awesome helping workouts for not only stabilizing but also strenghtining of Cyclist. Now, I cannot ride my Bicycle
Been doing this for a couple days now, tougher than I thought!
Awesome Video!!! Thank You!
Thanks for the comment Dustin! The decline pushup I believe is feet high. It's funny though, if you research decline and incline push ups on the internet, you'll find many people confuse them.
Happy training!!
Great advice.
not too shabby...good video
My abs are killing ! nice workout !
Fantastic!
Good question! This series is meant to be done after your workout. This way you are not fatiguing your core prior to riding.
Happy training!
Thanks for the comment Silviu B!
Great job incorporating the core routine into your training regime. To be clear, your question is you're wondering why you are feeling sluggish on your regular route. Without knowing much about you, it sounds like you have lost some functional fitness during time off. This is not a big deal as your functional fitness refers to coordination and recruitment of phys structure. Do some coordination work (high spin rate) for a week and let me know how it feels.
We do this routine between 3-5 times per week. We do incorporate some other exercises for those athletes that need a bigger challenge. Stay tuned for our Core Routine Lv2 coming out soon that will outline some of the other exercises. As long as you are recovering, you can do this routine up to 5 times per week.
Excellent. Subbed.
Great tip, and good question, hotop77, let see the answer....
I see where you're coming from. I've a similar problem with disciplining myself to do bodyweight exercises. It is just so boring doing them in my 12x12 room. I like going to the gym because I get out of the house that way. I do a post workout stretch routine at the gym, though. If you're a gym-goer try out the Captain's Chair. ACSM (American College of Sports Medicine) rates it as a top 3 core exercise. The other two were bodyweight ab exercises.
Just checked this out. Looks a lot like my Pilates class moves! I ride about 60 miles a week. I don't have a car. I'm looking for exercises that fill in and balance out the body parts that don't get worked out by bicycle riding.
If you are very new to core, Do only what you can. It's is more important for you to focus on perfect technique rather than the number of reps or time. As soon as you feel your technique is cheating, take a short break or move on to the next exercise. Write down what you accomplish so you have a bench mark next time and see improvement over time. If you are patient and focused on quality, you will see then fastest and safest gains. Good luck!
4 times a week is just fine, but always listen to your body. If you need more time for recovery, take it. As for time between exercises, I run these back to back with only enough rest to get into position. If you need more time, take it.
Thanks for the info about this core training. Its really helpful. But aside from core training, is carrying a heavy load on a back pack any help for increase in strength and endurance? Because I ride a mountain bike going to work carrying heavy loads in my bag and the route I take everyday is a very steep mountain, sometimes due to a very busy schedule I cant train enough for upcoming races and this routine is the only training I get. As a result I always feel neck and shoulder pains.
Thanks
Thank You
nice thanks for this !!
Hi, amazing workout! Question, should I do stretching after the workout or not?
+TheDroneScene Thanks for the question! Stretching would be a fine idea after this set, especially if you are prone to specific muscular tightness.
Thanks for your vid. Are these excercises meant to be done on a daily basis? Greetings.
my lower back starts pain when i do cycling. will this help me????
I'm a cyclist coming from a strong weight training back ground and would like to say leg raises need no more elevation than 45 degrees because abs have a short range of motion :)
It helps with your back so it doesn't get too tired on long rides, also you use your abdomen to a certain extent when cycling
great tips guys, I've been working with this routine for about a month now, due to weather conditions. yesterday I got the chance to go for a ride on a route that normally took me about 40 minutes, with 2 big climbs and realized that my endurance was completely gone! I struggled to finish that route, which only has 17 kilometers. the season is coming and I don't know how to get fit in time... any suggestions?? excuse my bad english. thanks
I do this later in the day so not to sabotage my other workouts.
Thanks alot. :)
thanks, you too!
Like they said, 3-5 times a week is enough. Just don't push yourself too hard and let the muscles to recover :)
thanks a lot
Hi, first of all thanks for this :D... Now, I have a question, how many times in a week are those exercises supossed to be done? and how many times should each workout be repeated? (for example, "leg raises" 60" - to rest 15" - "le raises" 60"... etc)
Sorry for my bad english please u.u
my team will held a training camp in a week and I'm worried not to make a bad impression from the start (this is my first year as a cyclist). I was wondering, is swimming any good in increasing my stamina? and I've made a mistake about my route length, it measures 34 km not 17... my bad :)
It is not a mistake:)
You are breaking up the three sets of push ups rather than doing them all back to back.
i was just curious... are you sure for push ups, when you refer to the raised leg push that, that that is called decline pushup? i know your angle is technically decline because of the orientation of your head, but that exercise is basically incline bench, am i right? Im probably wrong, just picky and it made me wonder.. oh well, leg raised is leg raised.. i would add though that the demonstrater certainly let his abdomen sag on that one, making it look like a normal push up but harder.
this exercices do after or before the accion :D ?
Wow, these seniors are much healthier than me.
ok so in my infinite shame i have very bad flexibility.... with the pelvic thrust is there an alternate way of doing them or way of achieving them with bad levels of flexibility? as for the other exercises i can manage but i feel they need a little more explaining so that the technique isn't wrong and it begins to do more harm than good.
Ad a beginner cyclist and in general fitness, how many times per week/day should a cyclist go through this routine?
do u have to do those push ups in between or is it just a mistake that u wrote it again?
should i do this before i cycle in the morning or in the evening?
Ok thanks ill subscribe
Should I do these exercises every day or every other day? And before or after a ride? Thanks!
before every ride i would recommend, because it will warm up your muscles and youll feel loose on the bike and feel stronger :] Unless youll be training hard then you want a quick and easy warm up just to warm up your muscles,
You should do this workout as often as everyday if you can recover in time. Typically athletes will do this routine 2-3 times per week, unless we identify a performance limiter due to a weak core, in which case we build them up to 5-6 times per week.
Without a strong core your ability to create power on the bike is greatly diminished. You might have the strongest legs on the planet but without a stable pelvis, your own body will absorb some of the energy output. This will cause all sorts of pain and injury. Strengthening your core will stabilize your pelvis giving you more power to the pedal.
Am I meant to do these everyday?
Do what you can do, just make it 10, 20, 30 as a nice start, then 15, 25, 30. And all the way 30, 30, 30 when you're strong enough.
Like Pilates right?
that was really.... really.... hard......
original comment should read "i know your angle is ACTUALLY *decline", messed that up.
Difficult difficult shhhz right there, brah. But I didn't get into BMX back in the stone age, motocrosss racing into industrial age, and road cycling into the modern age because they were EASY.
(God, let me be interested in pool or some game next life... Lol)
I'm 3 rides back from big knee injury and "sofaah, so good." That's a BAWstin accent, even though I'm from Noo Yawk.
Thx 4 da 411.💪🏻😎💪🏿
On IG as @easywriter882 💝🌿
Oh my God.. This looks painful.. I'm a big cyclist and confused how to start......... -_-"
0:50 nice buns in the back :p
:)
2 people were in too bad of shape to do this
Exercises for their own sake bore me senseless. That's why I'm a cyclist. Cos I really can't be arsed to do this boring stuff. I don't mean to offend. The only thing I do do is the 4 minute ab workout which is good for core, and it's only 4 minutes!
LOLZ