DAY #1: Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Follow this link for exercise suggestions: Core Training for Mountain Bikers http://lwcoaching.com/core-strength-for-mountain-bikers/

DAY #2 Warm up for 10 minutes with easy spinning.

Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays low.

Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays low. Use an easy gear.

Single-leg Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays low.

Cool Down: 10 minutes easy spinning.

DAY #3: Mellow, easy relaxed ride off-road. Shift often to maintain 90 rpm cadence. Light relaxed pressure on the pedals. Non technical trail.

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

DAY #4: Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70

Today's exercises are pre-hab work to counter and prevent strength imbalances caused by cycling that lead to niggly overuse injuries. This workout is preventative maintenance

DAY #5: This ride is an optional extra this week. It can be split into two and done as a commute or shortened. Ride today only if you are super motivated are sure you will have enough time and energy to complete the ride tomorrow. If not miss out this ride and do not try to make it up another day. Tomorrows ride is a higher priority than this ride. Ride at an easy relaxed pace and effort level. Shift often to maintain 80-90 rpm cadence. Choose a mostly flat course with few technical challenges. Light relaxed pressure on the pedals.

Use a combination of rolling on the foam roller and stretching to work out your hot spots.