Training schedule

[Maarten Van Eekelen]

Dear all,

Here is the sunday training schedule for the team dai challenge 2017.

The challenge will have more climbing that last year. So we will also have train on some hills, therefor on the 29th of January and on the 19th of February we will go by car to an area with some hills. 

Kind regards,

Maarten

[Ginny Coleman]

Greetings from Chiang Mai, everyone! I plan to be joining you again this year, as my 5th TDC since the first one in 2008! Wish I could be with you for training rides, but know I’m training with you on the CM hills!

Some helpful info sooner than later: I’ve done this challenge when it hurt, and I’ve done it strong, and I much prefer strong!!! This year we face a LOT of climbing, and I have found major difference in how I handle those hills when I do some simple leg strengthening workouts on non-ride days in training. Here are some of my faves :-) 

[ma...@ourvis.com]

Hi Ginny

Thanks for the training hints and advice

I need to strengthen my legs and my core

However I couldn't open the rtf file.  Is it possible to post the exercises in another version?

Thanks

Mary

[Ginny Coleman]

How To Get Showstopping Legs

5 moves for ridiculously powerful and extremely sexy pistons.

BySelene Yeager

 

Bulging quads and diamond-cut calves are telltale signs you're a cyclist. Use these moves to boost your power and chisel your form in the off-season. Do two sets of 10 to 12 reps twice a week.

 

Single-Leg Lift-Off

Stand in a lunge position, knees bent, right foot forward, left knee grazing the floor. Bend slightly from the waist, arms in front of you as though holding a handlebar. If necessary, place your fingertips on a chair back for balance. Straighten your right leg and extend your left leg behind you, lifting your foot off the floor and keeping toes pointed. Bend right knee back to start, keeping left leg extended and allowing only your toes to touch the floor. Do one set; switch sides. Beauty & the Bike: Etches definition in quads, hamstrings and glutes. Equalizes strength in legs for premium pedaling power.

 

X Lunge 

Stand with your feet hip-width apart, holding a 10- to 15-pound dumbbell in each hand at your hips. Take a giant step back and to the left with your right leg, so your foot would end up at the 8 o'clock position if you were facing noon. Bend your knees and lower your hips until your left thigh is parallel to the floor. Press back to start. Alternate sides for a full set to each side. Beauty & the Bike: Builds solid strength in back, outer thighs, hips, glutes and calves. Strong glutes protect your knees and keep you planted firmly on the saddle with no side-to-side wavering.

 

Hip Hinge 

Stand with feet hip-width apart, holding 5- to 10-pound dumbbells (heavier if you're an experienced lifter) at your sides, palms facing in. With back straight, bend forward from your hips, lowering your torso and allowing arms to hang toward the floor. At the same time, extend your left leg straight behind you, toes pointed, until your body forms a T. Slowly raise back, and lower left toes to touch the ground. Repeat for half a set; switch sides. Beauty & the Bike: Lifts and separates the glutes from the hamstrings to fill out those new shorts. Stretches and strengthens hamstrings for a more fluid pedal stroke.

 

Speed Skater 

Stand in front of a 12- to 18-inch step or bench. Plant your right foot on the step. Extend your arms in front of you for balance. Maintaining a 90-degree bend in your right leg, pull your left leg up and touch your toes on the step. Immediately extend the left leg back down, touching your toe on the floor before repeating the move. Complete a full set; then switch sides. Beauty & the Bike: Carves that line where quads meet hammies. Builds hip flexor strength for an unstoppable upstroke.

 

Stuck Jumps 

Stand with feet hip-width apart. Bend knees so you're crouching toward the floor. Explode upward, swinging arms toward the ceiling. As you land, bend your knees until your hands are touching the floor on each side of your feet. Repeat. Beauty & the Bike: Explosive moves target fast-twitch fibers, which give your muscles their sleek, curvy shape. Jumps and other plyometric exercises put snap in your legs for lightning-quick power into your pedals.

 

Butt Seriously

To strengthen your core, you have to get tough on your rear

BySelene Yeager

 

If you've been around any coach with a pulse the past couple of years, you've heard the words "core strength"—referring to the muscles in your abs, sides and back. But the true source of strength starts where the core ends: in the power generators known as the glutes. They support everything you do, from pedaling your bike to standing up. Cycling builds your booty, but even all that pedal pushing does little to strengthen the outer glutes. And weak outer glutes not only make you less solid in the saddle, they can also contribute to knee pain or injury—a potential nightmare for cyclists whose knees need to track about 5,400 times each hour. "Many persistent aches and pains in our knees, ankles and feet begin with weak glutes," says Andrew Pruitt, EdD, director of the Boulder Center for Sports Medicine, in Colorado. "Building strong buns and stable hips means better knee stability and a stronger, healthier pedal stroke." To tap the full power of your glutes, do two to three sets of 15 reps three times a week for a rock-solid butt that looks better in spandex.

A. Single Leg Stability Curl Lie faceup on the floor with your shoulders flat, arms at sides and legs extended, ankles resting on a stability ball. Raise your right foot off the ball. Squeeze your glutes and lift your hips off the floor while bending your left knee and pulling the ball toward your butt with your left heel. Return to start. Repeat for a full set, then switch legs. If you don’t have a stability ball, you can prop your leg on a chair.
B. Speed Skater Stand with feet shoulder-width apart, knees slightly bent. Shift your weight onto your right leg, bending it about 45 degrees while sweeping your left leg behind you. In one smooth motion, sweep your left leg back to the left and jump from your right leg to your left, immediately bending into a half squat with your left leg as you sweep your right behind you. Alternate for a full set on each leg.
C. Step Dip Holding dumbbells, stand on the edge of a 12-to 18-inch step so your right foot is planted and your left leg hangs free. Pull your navel toward your spine and, keeping your chest lifted and back straight, lower until your right leg is bent 45 to 90 degrees. Return to start, keeping your right foot planted on the step. Repeat for a full set, then switch legs.

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