Simple 30 Minute Core Strength Routine!

Building and maintaining core strength and stability is essential for any cyclist, especially the specific demands of XC mountain biking. Having a strong connection between our upper and lower body can help fight off fatigue, produce more power to the pedals, and aid in balance and coordination.

Coach Jackson has developed a quick and simple 30-minute core routine of some of his favorite exercises that require little equipment. He’s a proponent of working core into the training program year-round, and doing this routine 2 or 3 times per week is fantastic for maintenance.

This is meant to be run through pretty quickly with little rest to get the most out of the set. The workout is composed of 3 “blocks” made up of 3 exercises each, to be done for 1 minute each, in quick succession before a short 30-60 second break between sets. Complete each block 2 or 3 times before moving on to the next one. Here’s the setup:

Block #1:

• plank progression: 60 sec normal plank, 30 sec each side side plank

• superman x 60 sec

• windshield wipers x 60 sec

Block #2:

• bird dogs x 60 sec

• kayakers x 60 sec (with or without weight)

• pushups x 10 reps

Block #3:

• glute bridge x 60 sec (with optional variations)

• bicycle kicks x 60 sec

• dead bugs x 60 sec

Then, finish with some light stretching, such as the couch stretch and pigeon pose, or whatever stretches you prefer!

What are some of your favorite at-home core exercises? This is just one example, and I like to mix it up with different variations on the routine as well as including new and creative exercises to keep it fresh. Here’s to being a well-rounded, strong athlete!

-jackson

Sun Valley Devo’s Ride. Every. Trail. Challenge!

With no racing to be had, we must find new and different ways to stay motivated and express ourselves as cyclists outside of a traditional competition experience. With things like Everesting challenges and virtual races gaining popularity, cyclists all over the world are getting after it and using their fitness to try exciting new challenges. Here in Sun Valley, we’re incredibly lucky to have a seemingly endless variety of world-class singletrack trails right in our backyard. So, in the spirit of epic challenges, Sun Valley Devo presents the Ride. Every. Trail. Challenge, a community goal of attempting to ride every major trail in the Wood River Valley during the month of August to raise awareness and donations to the nonprofit junior squad while building strength on the bike and pushing outside our comfort zone to explore.

By signing up for the challenge, and donating a tax-deductible “entry fee” of $50 or more, you will be entered in to our raffle with some awesome local businesses and directly supporting the future of mountain bike racers in the Wood River Valley. These funds will be used to support coaching costs, team kit development, travel costs for 2021, and more.

To sign up, join the SV Devo Ride. Every. Trail. Strava club and download the trail checklist to start crossing them off! Best of luck, ride fast, and enjoy the flow.