Hit the DRILLit Get Turned On WOD below, included here in full textual splendor once again for those who haven't located the search bar at the top of the site or don't want to click through to review this protocol again.
Following that, get out and pedal. Hit 2 x 20 min. tempo climbing intervals or break that down into smaller chunks if you lack hills/mountains in your area (riding into a headwind works, too, flatlanders. I grew up in Missouri and know well the Mighty Winds of the West and the microbursts they can induce).
Live Alive.
DRILLit.
GET TURNED ON, THE DRILLIT WAY:
10 min. very low intensity, high cadence spinning on rollers
(practice reaching for/drinking out of/replacing water bottle with both hands. Great skill to have on the road so you don't have to look down to fuck around with water bottles while riding. It can and should become second nature/intuitive, but most people completely neglect this aspect of training. It doesn't matter how high your LT power if you need a drink and have to look down in the middle of a group ride, breakaway, or race, when that fraction of a second could make the difference between hanging on and getting your ass dropped)
*other goals with this component: wake up/rehearse pedaling movement pattern, increase pedaling efficiency, practice 'sitting lightly' on bike, practice engaged but relaxed posture, practice balance and on bike mobility
6 min. circuit the following:
5 reps x TRX cross-over lunge/side lunge complex (both legs/each way).
*awesome dynamic hip opener that also wakes up every muscle in the legs, core, posterior and anterior chains
5 reps x TRX row
*very easy intensity/resistance, turn on posterior chain, shoulders, grip, forearms, arms
5 reps x TRX chest press
*very easy intensity/resistance, turn on anterior chain, chest, shoulders, grip, forearms, arms
5 reps x TRX standing rollout
*really focus on good posture, engaging the core, feeling deep core activation
5 reps x TRX Atlas Lunge/side
*this is a lunge with rotation/arms extend and twist to stretch out the hams, quads, anterior and posterior chains and improve shoulder mobility
5 repx x TRX Postural Squat
*turn on posterior chain/shoulders/hams/hips/glutes/core engagement/antirotational/stabilization
5 reps x superman/side (on ground/BW)
5 reps x fire hydrant/side/forwards and backwards
*awesome hip opener/antirotation/balance/mobility dynamic stretch
5 reps x lateral leg swing (side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x saggital leg swins (front to back/side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x push-up
*focus on movement, core engagement
5 reps x bodyweight squat
If you have time, foam roll before jumping on the rollers. If you don't, just hit this, should take about 16 minutes if you lay your gear out/set up your TRX, put down your yoga mat before you rock.
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