I typically get in a short workout 5 days a week, on weekday mornings. Saturday and Sunday are almost always reserved for long, hard bike rides so I skip the ‘gym’ those days. Likewise, if it’s a holiday or a day off and I have a big ride planned, I usually skip the workout.
It’s a simple workout, only takes about 15-20 minutes and consists of a little bit of core work and a little bit of strength training. This fall and winter, during the ‘off-season’, I plan to add more strength work, perhaps in the evenings. I’ve been rotating through some of the exercises in Tom Danielson’s “Core Advantage” and in Selene Yeager’s “Get Fast”. Workouts are always a 3 circuits, something like this:
Monday, Wednesday & Friday:
- Bicep Curls 12 reps
- Tommy D’s Supine Knee Drops 15 reps (1st 2 circuits, third is shoulder blade squeeze)
- Pushups 45 reps
- Pull ups 4 reps (sad, but true – just added these and I have a long way to go)
Tuesday and Thursday
- Bicep Curls 12 reps
- Dumbbell squats 12 reps
- One arm, one leg planks – 30 seconds each side
- Pull ups 4 reps
That’s it. I can feel the difference on the bike – I have a pretty solid core and when everyone else starts complaining about their back or their neck I just ask what their core workout routine is. As a cyclist, I don’t need the bicep curls, but as a genetically skinny guy, I like the way it looks. I don’t get paid to ride my bike, so it’s an indulgence, get over it. I did. I also think I have a little leeway to just get stronger overall – more than just a chicken body with big legs. Once I shed the rest of the fat I’ll be light enough that I can afford to carry around a little extra muscle. Just a little
Maybe not the most scientific workout and I’m sure it could be improved 100 times in 100 ways, but I believe that consistency and commitment are the most important ingredients. I do the workout religiously and will keep improving it for effectiveness as I go. If I’m traveling and don’t have access to a gym, I just do more core stuff and forgo the weights. I like the idea of body-weight / minimal equipment workouts. There is an endless variety of increasingly difficult exercises just waiting to be done.
For a series of good descriptions of many body weight workouts, have a look at: http://www.alkavadlo.com. Dude is totally nuts, but in a good way.Shows that you can get ripped & strong, just using the weight of your own body. And I don’t believe you need to spend hours at the gym to do it. If that’s what you’re into, that’s cool – don’t get me wrong. I’d just rather spend more hours out on the road on my bike and fewer hours on stuff that feels like ‘working out’.