12 Week GRAVEL Base
Human Vortex Training LLC.
CyclingGravel cycling has quickly grown to be one of the most exciting and enjoyable ways to ride your bike.
Tapping deeper into nature, feelings of exploration, and digging even deeper into what's possible for you.
But the vast majority of cyclists, are ill-prepared physically to handle the rigors of gravel cycling.
- Back Pain
- Shoulder pain
- Neck pain
- Aches that don't stop
All are incredibly common complaints, and while some fatigue and soreness is expected after riding down washboard dirt roads, and through baby doll sized gravel, many of these can be avoided with a proper strength training program that helps your body function and work as it should.
This program is not one that you're "going to feel working".
In fact, it's quite the opposite...
This program teaches you better breathing patterns, how to hold better posture, how to get better movement with less effort, and to help you move better. This program will challenge cyclist of all levels to reconnect with their body and re-learn how to move like a human being, not a cyclist.
End results? Less pain and fatigue on the bike, and more smiles than grimaces while you ride...
A
Welcome! & how to Record
B
Hip Lift & Single Leg Hip Lift Assessment
3, 5
C
Hands Behind Head Balance
D
Overhead Dowel Squat Assessment
2 x 4
E
Side Plank Top Foot Forward
2 x 2:00
F
Push-Up
1 x MAX
Conditioning
A
Gravel w.u. Circuit B2D1
1. Side plank, top foot forward (Endurance style) 5*8 sec "on", 3 sec rest 2. Straight leg kickback 1*20 ea 3. Quadruped Can opener 1*12 ea 4. Shielded Breath 3* through
B1
Founders Pose
2 x 10
B2
Brettzel 1.0
2 x 5
C1
Snapdowns
3 x 5
C2
Side Lunge Reach
3 x 8 @ 5 lb
D1
Back on Bench Isometric Hip Lift with weight on hips
3 x 20
D2
4-0-4-0 Tempo Split Squats
3 x 8
E1
HVT Inchworms
3 x 5
E2
Suitcase Isometric Hold
3 x 20
Conditioning
A
Gravel D2 wu
1. Sphynx Breathing 5 breaths 2. Down Dog 8 --> NO PUSHUPS! 3. Yoga Plex 8-10 ea (alternating sides) 4. Single leg hip lift Hold 20 sec ea 5. 1/4 Squat Slider C's 8-10 ea side
B1
Step off Absorb (12-18") to jump
3 x 2
B2
Active Quad Release
3 x 20
B3
Stanky Leg, Band around the knees
3 x 15
C1
90 Degree Isometric Pushup Hold
3 x 10
C2
KB Around the world
3 x 8
D1
Standing Band Rows
3 x 12
D2
Max Effort Front Planks
3 x 6 @ 5
Menachem Brodie
I help cycling and triathletes over the age of 40 to feel and perform better than they did at 20. Coach with 25+ years experience, author of best-selling "Strength Training for Cycling Performance", and TrainingPeaks University "Strength Training for Cycling Success" Course.
