Winter training with: THE MOVE, THE WORKOUT, and THE POST RIDE
This month my focus is a very simple exercise to help create a strong pelvis. When the pelvis is strong and stable we are able to cycle, run, swim or do anything else with a lower change of injury. As cycling is a repetitive endurance activity our bodies become prone to overuse, or injury. Add THE MOVE 3 times a week after an indoor ride or spin class to balance the body out.
THE MOVE: The Clam
- Lie on your side with your legs bent to a 90-degree angle to the body.
- Keeping the feet together, raise the top knee up and down in a steady controlled manner.
- Continue to fatigue – be sure to count the number of lifts and repeat on the other side for the same number of repetitions. It is important to count the repetitions, as this allows you to remain balanced on each side
Over the years I have given readers many workout ideas to help increase strength, endurance, speed, hill climbing and many other aspects of cycling. This month my focus is on increasing pedal stroke efficiency. This is the perfect time to be working on making your pedal stroke efficient and try and correct bad habits, such as pedaling in “squares”. As you become a more efficient cyclist you will fatigue less quickly and ride stronger and faster,
THE WORKOUT: One legged cycling drills
- Place a chair beside your trainer on both sides
- Spin easy for 5 minutes to warm up
- Then unclip the left foot and place it on the chair beside you. Then, on the right leg, for 1-minute focus on the “push” aspect of the pedal stroke. After the minute pushing only, then for 1-minute focus on the “pull” aspect of the pedal stroke. Do three sets.
- Then clip the left leg in and unclip the right foot and place it on the chair beside you and repeat the same process on the other side for 3 sets.
- Once this is done, clip in both feet, and ride for an additional 5 minutes now focusing on both the push and pull aspect of the pedal stroke. This will teach you to pedal in “circles”.
Do this workout once a week, and increase to 4 or 5 sets depending on time availability. Use the small chain ring and a light/easy gear. THE WOROUT it can also be done very easily on a spinning bike.
THE POST RIDE: The shake
This is a great winter recovery shake which allows you to get all the nutrients you need after hard rides. Remember, you need only include a recovery shake after long, or short and intense rides, recovery and pedal technique rides do not require this type of post ride nutrition.
- 1 cup of water
- 1 cup of coconut milk
- 1 cup blueberries (wild are preferable as they have no pesticides)
- ½ tablespoon of coconut oil
- 1 tablespoon of your favorite protein powder
- 1 teaspoon of cinnamon
- ½ teaspoon of nutmeg
Blend well and enjoy within 15 minutes after your ride