STRENGTH SERIES

In this series, we cycle through Upper Body, Lower Body and Core workouts, incorporating isometric, concentric and eccentric exercises. They increase in difficulty, ranging from beginner through to advanced. Strong, stable muscles and joints support safe, controlled and powerful movement. These sequences are great to do in the morning or before a ride, to activate sleepy muscles. Find out more here.

Strength 1: Upper Body 1

In this first upper body strength workout, we work the arms, shoulders, chest and core in as series of poses that are called arm balances in yoga. This includes Downward Dog and a number of plank variations. Yoga is a form of bodyweight training which means that it is great for building functional strength—strength that is integrated and useful...

Strength 2: Lower Body 1

This is the first routine in the series designed to strengthen the lower body—the feet, ankles, legs, knees, hips and glutes. Mountain biking is great for strengthening the legs but it does so in a highly-specific way that can lead to muscular imbalances over time. Yoga can help by focusing on different muscle groups and moving you out of habitual...

Strength 3: Core 1

In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout. This will become increasingly automatic over time. A strong core is crucial for protecting your lower back, generating maximum power and speed, and improving your control of the bike. Sit-ups are not going to cut...

Strength 4: Upper Body 2

In this sequence, we step up the pace, as we continue to build strength in the upper body. We flow through Sun Salutation A as well as some Sun Salutation variations, to strengthen the hands, wrists, arms, shoulders, chest, back and core. Notice if you're working muscles that you don't normally use and focus your endurance work there.... Please...

Strength 5: Lower Body 2

In this sequence, we introduce Sun Salutation B. Its's similar to Sun Salutation A but with some extra poses to build strength and endurance in the legs—especially the quads and glutes. Try not to come out of the poses early. This is not an easy routine, so if you need some extra help with your alignment, check out the tutorials for Warrior 1 and...

Strength 6: Core 2

In our second core sequence in the series, we build on the poses we learned in Strength 3. Try to focus on integration this time—one of the core tenets of yoga. Integration of all the elements of your core musculature—the abs, obliques, lower back and pelvic floor. An integrated core will maximise your power, speed and control on the bike, as well...

Strength 7: Upper Body 3

In this upper body strength sequence, the focus is on joint stability—primarily in the wrists and shoulders. Isometrically holding these poses should reduce your risk of injury in these vulnerable structures. If your wrists are sore, take a break for a day or so until you have built some more strength and resilience.  ... Please subscribe to...

Strength 8: Lower Body 3

In this sequence, after we've warmed up with Sun Salutation A and B, we hold the classic warrior poses, to build strength in the hips and quads—Warrior 1, Warrior 2, Reverse Warrior, Triangle and Extended Side Angle. Try to think about your alignment and muscular engagement. Alignment, especially of your feet and hips and engagement of your...

Strength 9: Core 3

In this core sequence, we use a combination of isometric and concentric-eccentric exercises to strengthen the abs, lower back, and especially the obliques. Try to get a core workout in 3-5 times a week, rotating through the different routines. Once you get the hang of engaging your core on the mat, try to translate this to the bike, to give you...

Strength 10: Upper Body 4

Don't let anyone tell you yoga isn't hard. This flow sequence is designed to give your upper body a serious workout—especially your chest, shoulders and triceps. There are lots of different types of yoga, even if you just look at the physical aspects of the practice—all the way from Power Yoga, which looks a lot like gymnastics, through to Yoga...

Strength 11: Lower Body 4

This sequence is great for activating the quads and glutes before you go for a ride. We warm up with a Chair pose sequence before holding a variety of High Lunge isometric holds to fire up the muscles in your legs. Try not to come out of the poses early—you can think of routines like this as 'training to failure'.... Please subscribe to view this...

Strength 12: Core 4

In this sequence we train both strength and flexibility in the abs and obliques. A strong core has huge benefits for performance and also for reducing your risk of injury. Cycle through 3-5 Core Strength and Balance routines each week to train a powerful, functional core.... Please subscribe to view this page. Username or E-mail Password Remember...

Strength 13: Upper Body 5

In the hardest upper body strength workout in the series, we put it all together, and throw in a Crow pose for good measure. You may have noticed that yoga is great for strengthening the front of the upper body—the chest, triceps and shoulders—but since there are no pulling movements, it isn't as good for building strength in the upper and mid...

Strength 14: Lower Body 5

In your final leg strength sequence, we burn the quads and glutes in a series of Chair and Warrior pose variations, then introduce some balancing poses to ramp up the difficulty. Try to stay in the poses right to the last moment. A little shaking is good—it means you're getting stronger.... Please subscribe to view this page. Username or E-mail...

Strength 15: Core Strength 5

In this sequence, we work the abs in a series of Plank and Boat pose variations, and finish in the mother of all abs stretches—Wheel pose. Your core is officially bulletproof if you've made it this far through the Strength series. Congratulations! Now you just need to keep practicing and refining your skills.... Please subscribe to view this page...