Intermediate Yoga for Cyclists / Pair with Advanced Training Plan / Designed for Strength Training

Average Weekly Training Hours 00:55
Training Load By Week
Average Weekly Training Hours 00:55
Training Load By Week

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

Sample Day -6
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 -4
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 -3
0:15:00
Yoga: Stretching After Suffering

Level: ✭✭✩
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 -1
0:03:00
Breathing More DEEPLY

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

Sample Day 0
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.

Sample Day 1
0:15:00
Yoga: Recovery Booster

Beginner
Sufferfest sessions tear your body down. It’s in the periods between Sufferfest sessions, when you’re recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.

Sample Day 2
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