Try Tommy D’s Winter Warm-Up Routine Before Cold-Weather Rides

Tom Danielson's Core Advantage TDCA_96dpi_400pw_strTom Danielson’s Core Advantage offers a core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.

Building core strength is key at this time of year because it helps keep the rubber side down, keeps your neck from knotting up as you squeeze in extra base miles, and helps avoid injuries during one of the most injury-prone times of the season.

Before your next ride, take 8 minutes to try this pre-ride warm-up from Tommy D. This quick routine (not featured in Tom Danielson’s Core Advantage) will raise your body temp before cold-weather rides, activate and loosen stiff joints and muscles, and will prep your entire core musculature for a good ride.

Tommy D’s Pre-Ride Winter Warm-Up (8 minutes)

1. Low Back Stretch in Doorway: 3 up and down each side to stretch the low back and obliques

2. Rainbow Stretch in Doorway: 5 each side to stretch the obliques, lats, shoulders, hips

3. Mountain Climbers: 10 per leg to warm up the TVA, hip flexors, and quads

4. Opposite Arm/Leg Reach: alternate to 10 reps each side, then repeat to warm up the low back and glutes

5. Seated Boat Row: 1 per side, hold 15 seconds to warm up the obliques

6. Tick Tocks: 10 each leg to warm up the abdominal muscles and lateral hip muscles

 

 

Tom Danielson's Core Advantage TDCA_96dpi_400pw_strTom Danielson’s Core Advantage offers a core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.

Please Join Our E-mail List!

Fields marked with a * are required

$19.95 Add to cart

$19.95 Add to cart

$21.95 Add to cart

FREE U.S. shipping on orders over $40.