Intermediate Yoga for Cyclists / Pair with Novice or Intermed Plan / Designed for Strength Training

Average Weekly Training Hours 00:54
Training Load By Week
Average Weekly Training Hours 00:54
Training Load By Week

This plan is for Intermediate yogis completing a Novice or Intermediate cycling / triathlon plan who also want to incorporate strength training into their schedule.

Sample Day -16
0:15:00
Yoga: In Couchlandria: The Office

Beginner
If you’re spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.

Sample Day -15
0:10:00
Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link
thesuf.com/BeginnerSUFSTR

Those going with the Intermediate series will want to follow this link
thesuf.com/IntermediateSUFSTR

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day -14
0:15:00
Yoga: Hips and Hamstrings

Level: ✭✭✩
This routine is designed to open up the hips—the hip flexors, rotators and glutes—and stretch the hamstrings. We move through a series of lunges and finish with Lizard and Pigeon pose. You can practice it in the morning, before or after a ride. Experiment to see what works best for you. Modification: If you can’t reach the mat in Low Lunge with Sidebend, you can rest your bottom hand on a block.

Sample Day -13
0:05:00
Adding Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link
thesuf.com/SUFSTRBeginner

Those going with the Intermediate series will want to follow this link
thesuf.com/SUFSTRIntermediate

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day -12
0:15:00
Yoga: Mobilize and Activate I

Level: ✭✭✩
This routine is designed to loosen up the entire body and take you out of your habitual movement patterns. We flow through a series of standing yoga poses to simultaneously challenge your strength, flexibility and range of motion. Modification: If you find Triangle pose difficult, you can rest your hand on a block for support

Sample Day -11
0:03:00
Breathing More DEEPLY

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

Sample Day -10
0:03:00
Breathing To CRUSH THEM

Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.