Inspired by Coach Gordo and encouraged by my wife, I’ve been waking up at 5 a.m. and working out before she and the kids get up. This is the mellowest part of the day, a good time to appreciate Life, and the best time to exercise.
My daily routines vary, and they’re usually outside. This morning was wet and rain/snowy, so I stayed in the garage, and this great workout unfolded.
What you need
1. Indoor bike trainer.
3. Your yoga mat, bands or whatever you use for mobility and PT.
Part 1: Smart base for 30 minutes
5 minutes spin on the bike. 90 rpm in the saddle. Start easy and ramp up to sweet spot intensity. This is just below threshold: easy enough to talk, but hard enough to say only short statements like “I’m OK [gasp] really.” Sweet spot gives you maximum aerobic benefit with minimal punishment. This is a smart way to build base fitness.
5 minutes RipRow. Resistance level 1. I like the Fours pattern because it works two of the major movements at once, and it keeps my mind busy.
5 minutes spin on the bike. 90 rpm in the saddle. Sweet spot intensity.
5 minutes RipRow. Resistance level 1. Fours pattern. One minute with both hands, with your feet in moto stance. One minute with your left hand only, with your feet in bike stance with the left foot forward. One minute with your right hand only, with your feet in bike stance with the right foot forward. Repeat the last two.
5 minutes spin on the bike. 90 rpm in the saddle. Sweet spot intensity. This will be harder after all that RipRow work. Focus on core engagement and let your feet fly.
5 minutes RipRow. Resistance level 1. Corner to the left one minute. Corner to the right one minute. Corner to the left one minute. Corner to the right one minute. Slalom for the last minute. Good morning core muscles!
Stumble to your yoga mat.
Part 2: Sensible self care for 20 minutes
Do your mobility/physical therapy routine.
For me it’s a lot of shoulder work with bands plus some stretching that focuses on shoulders, trunk and hips (as prescribed by REVO in Boulder, CO). When I do this my days are relatively pain free. When I skip it, I pay.
If you don’t have a mobility plan, get one before you get hurt! REVO and Enduro MTB Training can help you wherever you live.
If you’re young and healthy and don’t give a sh**, do 20 more minutes of spin/RipRow.
Part 3: Insane strength for 10 minutes
Turn the dials on the shocks to 12. You might be wondering why 11 isn’t the highest level of resistance. Well, 12 is one higher.
Put your feet next to each other in moto stance. Use both hands.
Punch out 3 sets of 10 of the Fours pattern. You'll be doing deadlifts, core stabilization, rows and presses all at once, while balancing. Game on! After each set, take as much rest as you need.
Focus on great form. Don’t move the bars by moving your body. Try to stay grounded in one place, and create opposition between your hands and feet:
When you do this correctly you'll feel an incredible engagement through your whole body, and your core will tell you it's working correctly. That's a euphemism for "your abs are gonna burn!"
Have fun out there, and tell us how it's going in the comments below.