Video: 7 Exercises To Stay Strong On The Bike Over Winter
These 7 simple exercises will help you stay strong over winter and ease that transition into spring riding. Join Christina Chappetta as she preps for spring with the help of Katrina Strand.
Strand Training Winter Workout:
Milk jug squats
12-15 reps
3 sets
Glute raises
10-20 reps
3 sets
Elbow plank to full plank
10-15 reps
3 sets
Bulgarian split squats
8-10 reps
3 sets
TGU lift ups (Turkish get ups)
10 reps
3 sets
Milk jug rows
8-10 reps
3 sets
Body saw planks
10-15 reps
3 sets
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Also, you could have made it here, for the community
*looks at mortgage bill and cries*
*looks at 200 feet of vert and cries*
*rides bike*
*stops every 12 feet for a hiker*
*looks at all 30 miles total of trails*
*goes for a ride gets bored after 60 miles*
*goes home and cries*
*rides bike in 114°F and cries*
*cries in bipolar weather*
I am not 100% certain if it is total number of down-votes or a relationship between number of down-votes and number of up-votes, but once once a comment recieves enough down-votes (by number or ratio) it gets moved to the "below threshold" section.
In a perfect world it is community regulation of visible comments
Yoga-instruction for injured Cyclists please! I fractured my Collarbone and tore ligaments in my shoulder last year. Somehow, without the swimming pool, I feel the flexibility decreasing. Strength is ok-ish. So is this an idea for a video? And Flexibility altogether! Cheers!
youtu.be/sxPsEqubWds
super!
yoga15.com
If I may ask, why did you prescribe these specific exercises for MTB?
One of the things I said in my intro that didn't make the cut . . .There are so many ways to go about this. This is only one of many! These exercises were chosen based on:
1. Simplicity: I chose exercises that I believe are somewhat simple to grasp.
2. Minimal or no equipment: exercises that anyone can do because as we all know, many of us don't have gym equipment.
3. Progression: Exercises that one can make easier or harder depending on where they are at.
4. Specific for MTB: of course, many of these exercises can be used for general fitness, other sport, etc. But, I chose movement patterns that target key muscle groups we use as mountain bikers as well as a huge emphasis on incorporating core connection (anterior and posterior chain). Without a strong, stable core, we don't have much to push and pull against and off! Also, stability through the shoulders and thoracic, which I believe is really important for our riding and injury prevention (so common, shoulder injuries).
One exercise that didn't make the cut is the push up to hand release push up which I want everyone reading this and trying this to incorporate!
And of course, my dynamic mobility warm up and cool down which incorporates foam rolling and stretches that target key areas that the typical mountain biker will be quite tight in.
I said this before but if anyone wants a program card with the warm up and cool down, just shoot me a message from my site, www.strandtraining.com!!
I kept it to three key stretches that target areas that end to tighten up as riders (couch stretch, elevated pigeon and pectoral stretch) as well as some foam rolling for thoracic, lats, gluts, quads (lateral quad as well). If you want more info on these stretches/foam rolls, feel free to message me from my website (www.strandtraining.com) and I'll send them over to you
Maybe one mtb oriented stand up Pelates?
Ya, the modern Left has become so ingratiated in their own bullshit that western society as a whole is starting to become a joke. Especially America, I look at our leaders and our behavior the past 6 months and it makes me nauseas.
The equipment can, and likely is, sanitized.
You'll only get COVID from touching your face after touching a surface that has the live virus on it. Wash your hands regularly when making lots of contact with public stuff.
Having personally known people who have died from this virus, the last thing anybody wants is to give it to someone else. These are not people acting like "sheep" these are people merely taking respectful precautions for one another.
Nobody is arguing that the virus is real, or that it's dangerous. What we have a problem is the blind allegiance to political directives, based on incomplete and inconsequential statistics, and backed by severely questionable science, and the "for thee not for me" mentality that all of the US government seems to have, and the American left seems to be perfectly ok with.
And I'm sorry but if unless the gym is in an airtight environment, constantly being sanitized, and they have coverings over their eyes and other major infection points, then they're just engaging in a fad.
Sorry for you loss, lots of people have lost loved ones, it doesn't eliminate the potential of nefarious behavior and less than noble intentions from the top down.
Like I said, damn that's convenient.
Look up seroprevalence and Dr. Fauci's several shifting stances on masks and then maybe we can have an actual discussion instead of you just squirming away from confronting the errors in your rationale. ta
Is sars cov-2 spread via surfaces? Mostly not.
Sorry about those you knew that died from Covid 19. No one hear is saying it doesn't exist, but pretending masks are as effective as they are or that healthy people wearing them while working out is wise is just ridiculous and deserves ridicule since facts, logic and common sense are no longer valid points when it comes to a virus that is political.