NEWSLINX

Getting Yourself in Shape for Biking Season

Getting Yourself in Shape for Biking Season

By Clair Cafaro, Owner & Trainer, C.O.R.E. Studio

You know bike season is getting closer when you start hearing about the Toronto Bike Show. Before you know it, the streets and paths will be cleared it will be cycle time! Is your body bike-ready? There’s still time to get in shape! Whether you like riding the streets, the paths or off-road, a weak core is like riding a bike with a cracked frame. So try these exercises 3 times weekly:

Front Plank

Support yourself on your forearms and toes, with your elbows under your shoulders. Tense your body by squeezing your glutes, contracting leg muscles and drawing your elbows towards your knees. Hold for 15 seconds. Rest for 30 seconds. Repeat 10 times.

Challenge yourself: Lift one foot off the ground slightly. Then try lifting one foot and opposite arm.

Front Plank

 

Side Plank

Support yourself on one elbow directly under your shoulder. Extend and stack legs and feet. Raise yourself on your elbow and the outside of your bottom foot. Hold for 15 seconds, rest for 30 seconds. Repeat 5 times, then switch sides.

Challenge yourself: Raise the top leg several inches.

Ease up: Stagger your feet to you are supported by both.

Side Plank

 

Pillow Handover

Lie on your back with a pillow between your ankles. Lift your legs, arms and shoulders and grab the pillow with your hands. Simultaneously extend your arms behind you, while extending your legs back to floor. Repeat 5 times. Rest for 60 seconds between. Do 3 sets.

Challenge yourself: Slow it down and fully extend legs out.

Ease up: Bend knees to relieve pressure on your back.

Pillow Handover

Pillow Handover 2

Pillow Handover 3

 

Body Weight Squat

Stand with feet apart, lower your butt towards the floor while ensuring that your knees do not extend past your toes. Keep your chest high, with arms in front for balance. Press your feet into the floor and stand back up, squeeze glutes at top of movement.

Repeat 10-12 times. Rest for 60 seconds. Repeat for total of 4 sets.

Body Weight Squat

 

Reverse Lunge

Begin by standing tall with both feet together. Take a big step back with one foot, bend both knees and drop the rear knee towards the floor. Pushing the front foot into the floor, stand up while bringing the rear leg towards the front foot, standing tall in starting positioning. Repeat 10 times for each leg. Rest for 90 seconds. Repeat 3 sets per leg.

Reverse Lunge

Find it hard to get motivated on your own? Join a class! C.O.R.E. Studio offers a 6 week Winter Cycling Training where you learn proper pedal mechanics and practice muscular endurance and high intensity intervals. Bring your own bike or ride a spin bike. Course runs March 24-April 28 with a complimentary try out class March 17 at 10.00 am. To reserve your spot, email This email address is being protected from spambots. You need JavaScript enabled to view it.

When Clair Cafaro isn’t running sessions at C.O.R.E or kicking ass on the bike during winter, she loves to help beginning riders fall in love with riding outside.

Mississauga Location

3221 Derry Road West, Mississauga,
Ontario, L5N 7L7

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Store Hours:
Mon - Fri: 10:30am - 7:00pm
Saturday: 10:00am - 6:00pm
Sunday: 12:00pm - 5:00pm 

Toronto Location

531 College St, Toronto,
Ontario, M6G 1A8

Store Hours:
Mon - Fri: 11:00am - 7:00pm
Saturday: 10:00am - 6:00pm
Sunday: 12:00pm - 5:00pm

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