These workouts, drills, and exercises from VeloPress authors and can help make your Tour de France TV time a little healthier.
We’ve mined our books for some drills, workouts, and mental exercises you can use couchside to harness the the excitement of the Olympics to inspire your own training and racing.
Cycling Workouts You Can Do While Watching TV
Bike Trainer Workouts: Workouts in a Binder for Indoor Cycling by Dirk Friel actually includes a stationary bike workout called “TV Time”! Of course it’s an interval workout that uses the commercial breaks to push up your heart rate. To try out some trainer workouts, just visit the book’s page and click the “preview book” button on the left. This will open a pdf that will share some workouts you can try out.
More Bike Trainer Workouts: One-Hour Workouts from triathlon coaches Scott Molina, Michael Jacques, and XX offers up fun and effective swim, bike, and run workouts designed to take exactly 60 minutes from start to finish. The workouts are ideal both for your lunch break and for a full hour of NBC Olympics coverage! Try a few — just visit the book’s page here and click the “preview book” button on the left. This will open a pdf that will share some workouts you can try out on the trainer.
Strength Workouts: Ageless Strength offers strength exercises that improve muscle strength, balance, and bone density which are the three main declines that hurt performance in aging athletes. Try three moves from the book.
Core Strength: Allison Westfahl, the personal trainer who helped fix Tom Danielson’s core strength problems, has created some highly effective core strength moves that will reduce on-the-bike discomfort, improve efficiency, and help you ride longer. Try out this quick set of simple core exercises. They’re especially useful as a warm-up for the bike trainer workouts above.
Drills and Stretches You Can Do While Watching the Tour de France
Yoga for Cyclists: Sage Rountree is America’s leading expert on yoga for athletes and her books The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga are packed with excellent yoga poses and routines that are specifically designed for athletes. Her new general yoga book, Everyday Yoga, shows you how to create your own, at-home yoga classes. To try out some of Sage’s yoga, just visit each book’s page and click the “preview book” button on the left. This will open a pdf that will share some yoga you can try out.
Yoga to Solve Problems: Erin Taylor has worked with several athletes vying for Olympic spots including runner Lauren Fleshman and long jumper Norris Frederick. Her new book Hit Reset: Revolutionary Yoga for Athletes helps athletes target specific problems with specific yoga poses. To try a yoga “reset” from Hit Reset, just visit the book’s page and click the “preview book” button on the left. This will open a pdf that will share some yoga you can try out.
TV Time Can Be Recovery Time: So you did your workout earlier today and it’s time to relax in front of the tube. Why not make the most of couch time with some focused recovery? Sage Rountree’s groundbreaking book The Athlete’s Guide to Recovery offers a wide variety of ways athlete’s can recovery more quickly and fully from workouts and races. From self-massage to yoga to ice baths, author Sage Rountree evaluates the effectiveness of each method and shows how you can try them for yourself. One super simple recovery move that works well for runners and cyclists is a Rountree yoga pose called “Legs Up the Wall“. Give it a try! You can also mute the commentators and try two of Sage’s guided meditations on breathing and awareness from her website here.