Do two forms of cross training - not all of um...."An exercise needs to be done at least twice a week so your body recognizes it as something you do all the time and makes the necessary systemic and neurological adjustments to adapt to it"
Bobby Julich: Skip to the "your regimen" section
Weight lift long one. Wt. w/o article with Photos
squat, leg press, leg extension, Hamstring Curl,
Abs PDF every day
squat, leg press, leg extension, Hamstring Curl,
Abs PDF every day
PDF Get OFF the Bike to Keep Your Edge
more Ideas from Off-Season Training for Roadies
Dreams, Goals, Limiters
Cyclocross
Mode: Pool: No swimming but kicking (~20 – 30 minutes)
Workout: Most runners hate kicking because they are so bad at it. But it will help.
Kick 1 length of a 25 meter or yard pool; rest 30 seconds. Repeat this 20 times.
Use a kick board and hold the kickboard out in front of you. You do NOT need to
put your face in the water. Focus on kicking from the hips rather than the knees
Mode: Rowing (30 minutes)
Workout: 5 minutes easy rowing, then 1 min. HARD effort, 1 min. EASY effort,
2 min. HARD effort, 1 min. EASY effort; 3 min. HARD effort, 1 min. EASY effort;
4 min. HARD effort, 1 min. EASY effort; 3 min. HARD effort, 1 min. EASY effort;
2 min. HARD effort, 1 min. EASY effort; 1 min. HARD effort, 3 min. cool-down
MTB off season. skills clinic for MTB - first of every month. - See Cobra calendar below
Track Classes (indoor at La Event center) outdoor at Encino
Santa Monica Stairs.
Hike the SM mtns.
Surfing
Yoga - Ingear is restorative and lets you try to enter at "lower level" ask for a few suggestion if you'll consider this one.
TeleSki- narly leg w/o (snow required.)
Cobra MTB calendar for Sept. All events
- Tuesday, September 15
- • 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride
- Thursday, September 17
- • 5:00 pm -8:00 pm : Valley MTB rides • 6:00 pm -8:30 pm : Sullivan Canyon MTB ride
- Saturday, September 19
- • 7:45 am -3:00 pm : CANCELLED! CORBA Trail maintenance and ride on the Ken Burton Trail
- Monday, September 21
- • 5:45 pm -8:45 pm : CORBA Member Meeting
- Tuesday, September 22
- • 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride
- Thursday, September 24
- • 5:00 pm -8:00 pm : Valley MTB rides • 6:00 pm -8:30 pm : Sullivan Canyon MTB ride
- Tuesday, September 29
- • 5:00 pm -8:00 pm : Valley MTB rides • 6:45 pm -8:45 pm : Top of Reseda -intermediate MTB ride
- Wednesday, September 30
- • 9:00 am -12:30 pm : NRMB Weekday morning intermediate ride
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