Yoga for Cyclists: 30 Day Yoga Challenge, by The Sufferfest

Average Weekly Training Hours 01:19
Training Load By Week
Average Weekly Training Hours 01:19
Training Load By Week

Your official calendar for The Sufferfest 30 Day Yoga Challenge.

Starts Feb. 20th.

Sample Day 1
0:15:00
Yoga: Loosen Neck & Shoulders

Beginner
Cycling can put a lot of strain on your neck and shoulders, especially if you spend a lot of time down in the drops or in an aero position. We’ll sort that out with a series of exercises that will release tension in this area and have you feeling relaxed and ready to Suffer again.

Sample Day 2
0:15:00
Yoga: Stretching After Suffering

Intermediate You’ve just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to speed your recovery this sequence will stretch you out and open you up. You’ll be ready to Suffer again in no time.

Sample Day 3
0:15:00
Yoga: Core Strengtheners I

Intermediate The power to crush non-Sufferlandrians comes not just from your legs, but from your core. When your core is strong and stable, you can generate more power, more efficiently. You’ll also suffer less back pain. With those goals in mind, this sequence strengthens the abs, obliques and lower back.

Sample Day 4
0:15:00
Yoga: Hip Openers I

Intermediate
Spending long hours grinding out power on the bike can be tough on the hips. They have to work hard in a limited range of motion, meaning they tighten up significantly. When that happens, your performance can suffer as muscular engagement drops off. This series will loosen your hips, correct imbalances and bring your hips back into the game when you’re on the bike.

Sample Day 5
0:15:00
Yoga: Open Up The Chest

Intermediate
Cyclists often get a tight chest and upper body due to long hours on the bike. This session focuses on backbends that stretch the chest, open up the fronts of the shoulders and strengthen the upper and mid-back. Throughout the routine, be conscious of externally rotating your arms and squeezing your shoulder blades together. It is fairly demanding for your spine so make sure you are fully warmed up before practicing the sequence. Take special care not to rush the transition from Camel to Rabbit as these are intense back and forward bends.

Sample Day 6
0:15:00
Yoga: Shake off the Day

Beginner
This gentle sequence is designed to loosen up tight muscles and encourage good postural habits. You can practice it in the morning to relieve stiffness or in the evening to wind down before bed. We finish with a short body scan meditation to calm your mind and release tension throughout the body. Modification: If you’re unable to sit back on your heels in Child’s pose, you can put a couple of cushions or a pillow between your calves and the backs of your thighs.

Sample Day 7
0:03:00
Breathing More Deeply

Beginner
Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.