This is a 30-day plan to add some variety and supplement your biking or running activities. I am sure you will agree that we (myself included) could spend more time on these items.

This Plan has 30 YouTube Videos providing stretching, yoga, and pilates routines to follow. Some key points:

• The shortest video is 10 minutes and the longest is 30, give yourself enough time to complete it.
• It's best if you can watch the video through first before attempting the activity, at a minimum skim through it so you have basic understanding.
• This is not a competition; listen to your body, don’t overdo it.
• Rule 71 Coaches are not strength or conditioning coaches or yoga instructors, so we rely on the expertise of others. The videos are third-party content from creators not affiliated with Rule 71 Coaching
• The weeks have a repetitive structure designed to fit in with our training plans that rely on the fatigue dependent model; the most challenging workouts are at the start of the week and the easier over the weekend.
• Some people say do these before you ride; others say after; find what works best for you.
• If you have a Garmin or similar watch you can use the built in activities to track HR and upload that to Training Peaks, this will turn “boxes green” which we all like, if you don’t just manually mark the workout as complete.
• You will generate hrTSS, which does not contribute to your cycling TSS.
• I think that covers everything. If you have any questions, you can contact us at rule71coaching@gmail.com

Equipment: these activities were selected as they require minimal equipment; however, you do need a few things:

• For the yoga we suggest a yoga mat, you may need a bolster or folded blanket to sit on and a yoga block.
• A Foam Roller.
• A theraband or yoga strap or long towel.
• Finally, have a water bottle and towel on hand.