GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE

Allegedly it takes 21 days to make something a habit/change an old habit. Here's a great habit to get into to feel better, perform better, and cultivate functional fitness on the bike, on the trail, and in every area of your life. HQ is hitting it upon rising, give it a shot and see how you feel on the bike and in your life after a few weeks. It only takes sixteen minutes and its purpose is to turn on the neuromuscular pathways, movement patterns, and areas of your brain that govern movement. It's similar to the 'grease the groove' concept advocated by @trxprofessor, Gray Cook, Lee Burton, and others. A huge part of the effect of training is to make the body more coordinated on every level so that it works in concert to produce functional, sound movement. The more deeply you ingrain these movement/thought patterns, the more you rehearse these skills 'unloaded' at a low intensity, the more prepared you will be when executing them under extreme duress/load/hard training.

Wake up in the morning, get turned on, and lay the groundwork to have a successful day in every way.

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.

Search the www.drillit.tv archives for hundreds of funcitonal training tips, workouts, videos, pictures, and thoughts on training.

Hit it and win it.

Live Alive, DRILLit.

HQ

www.andrewvontz.com
www.drillit.tv
@vontz