Going nowhere fast... or slow.

Since we are all separated and staying home. (Please do this for the greater good). Rider and Human Performance expert Ashley Weaver put together an at-home mobility and strength workout to make sure you are keeping it topnotch for when the gates open and the race is on. Check out the video and below the reasoning behind why these are important!

"Hi everyone it’s Ashley- You may have just seen the video I created showcasing one of my at home routines during this pandemic. Unfortunately, with the race season coming to a halt it has a lot of coaches re-evaluating and re-structuring athletes training schedules on and off the bike. For my Off-The-Bike workout I’ve decided to go back to the basics. I always start every workout with a light 5-10min bike/walk to warm-up and then move into full-body mobility/ muscle activation routine. Usually, I follow the same series unless I know a certain area needs a little more love/focus. Since I am a little limited to available weights and my new goal is to go back to building a solid foundation, I have chosen a very simple set and rep scheme; 3 X 8-10 for most of the movements. This way I can really focus on performing the movement properly and make sure every muscle that needs to be activated during the movement is firing. With cycling you are constantly moving in a sagittal plane on the bike, so we rarely move laterally. In my workouts, I try to incorporate some sort of lateral movement. Along with moving laterally I also will program some kind of exercise that involves balancing and stability. So that’s why I love the lateral lunge with a “Box” step-up. Even as cyclists, we need to work on upper body strength, so I included the Renegade Row which works the posterior back muscles and the core simultaneously. Third round I included Single Leg Hip Thrust and Yoga Block push-ups. I love hip thrust variations due to how much posterior activation you can get. As cyclists we can very easily develop weak posterior muscles (i.e. low back/Glutes/Hamstrings) which can lead to some serious issues. Since we did a row exercise earlier in the workout, I put in a yoga block push-up variation to strengthen the anterior side to keep things balanced out. Next I moved into core at the end of the workout, this included Plank Weighted (Nuun) Transfers, stability ball leg curls, Dead Bug with an isometric skull-crusher, Pendulum and Stability Ball Hand-Offs. I chose these exercises for a total core workout.