Programme Overview
Core For Cyclists
(Level 2)
Duration: 30 days
Frequency: 1 x 15 min workout, 7 days a week
Suitable For: All levels of cyclists but ideally good level of core strength already
(If you do not currently include a lot of core workouts in your weekly schedule start with the Level 1 programme).
Benefits:
- Increased stability on the bike to prevent excessive side to side movement
- Improved efficiency enabling you to hold a faster pace for longer
- Reduced risk of injury and muscular pain in supporting muscle groups
Recommended Roadmap to Improve your Core Strength
Recommended Roadmap to Improve your Core Strength
Session Overview
The training sessions in this programme will be structured and progressive. The daily sessions will consist of 3 parts:
A. Njinga Core Trio - At the start of every session you will complete 3 different exercises, 25 reps of each, back to back with no rest. The number of reps will increase each week.
B. Core Workouts - The daily core workouts will target the upper abs, lower abs, back core and obliques (sides). You will complete 2 sets of 45 sec on / 20 sec off, with a 60-second break between the sets.
C. Bonus Exercise - Each session will conclude with a 60 second bonus exercise. The chosen exercise will vary at the end of each session.
Equipment Needed
Exercise Mat
Stop Watch
Full Water Bottle
If you don't have the recommended equipment, don't worry! There are always alternatives you can use.
Duration:
30 Days
Frequency:
7 x 15 Min/Week
Suitable:
All levels of riders but ideally good core strength already
