Episode Topics:

First week without racing, core workouts and importance for cycling.

Social Media:

https://www.instagram.com/postridecafe/

https://twitter.com/PostRideCafe

Strava:

Aaron - https://www.strava.com/athletes/777347

Sam - https://www.strava.com/athletes/150453

Strava…..Stats of the week!

Sam - 46.8mi, 951 climbing ft

Aaron - 102.5 mi, 2953 climbing feet

Ride of the Week:

Sam -  “Sunday Chill Ride” 36 mi, 741 ft

Aaron - “Going Up” 32 mi, 1545 

Topic of the Week:

How are teams and riders coping with Covid-19:

• Thomas de Gendt Tour de Quarantine video
• Oliver Naesen does 365km ride.

How have we been coping with Covid-19?

Core Strength and why it matters

• If you want to extend your distance, you need to increase your core strength
• Fatigue leads to sloppy form and more pressure on the saddle; formation of saddle sores.
• Translate power on climbs.

https://cyklopedia.cc/cycling-tips/core-exercises-for-cyclists/

Good article on explaining core importance and not having a 6 pack doesn’t necessarily translate into not having a strong cycling core. The main function related to cycling is to stabilize and transfer power to your lower/upper body. I find this particularly important in climbing so you are not rocking all over the bike and therefore using less energy; keeping proper form leads to better results.

Some exercises I personally like are similar to the mountain climber and bird dog in the above article where you can start from a plank and bring your knee to your chest or outside elbow if you are in more of a down dog position. Another is a simple leg lift and lower. Slow pace is the key to the exercises and you will really feel the difference. 

People to follow for inspiration: 

https://www.instagram.com/kateplusfate 

https://www.youtube.com/user/yogawithadriene

Next Week Preview:

More cycling workouts and hopefully some inspirational riding while we can!