I think the biggest omission I've made in my training is not giving adequate time to core and flexibility. Early in the season last year I did some pretty focused strength training, but as intensity increased that kind of fell off the radar. Flexibility is something I always struggle with - not enough time, it's too cold/messy in the house, just ate, etc. Lots of excuses.
In October I started up the strength training again. No legs, just core and upper body. Cyclocross provides more than enough heavy lifting for the legs, but I'll add some lower body work after nationals. I attribute a portion of my recent gains in form to having a stronger core. I can feel it, and I can see it. I loathe the idea of going to the gym, but when I'm actually there I kind of like it. I'm a total meat head.
I'm still struggling with the flexibility, however. I'll have a week or two where I'll do yoga ("practice" yoga? nah, I just do it) almost every day, then I'll get busy/lazy and stop. I don't necessarily feel like adding flexibility makes me faster, in the sense that I'm still putting out the same amount of power, but it makes my body feel better overall, which can only help. I'm always promising myself that I'll go to yoga class (I have a gym membership, so they're free if I attend the classes there, although they're only so-so) but again, lazy/busy. Also, going to a class is WAY outside my comfort zone. All the more reason to go. On Monday of this week I went to a class at a nice yoga studio called Yoga Loka (the one in Reno . . . there seem to be lots of these scattered about). I got fully schooled. I am still sore, 2 days later. Seriously, I haven't done a backbend in at least 10 years, and somehow I managed to get into one. Holy crap that 90 minutes was harder than my last 4 cyclocross races put together. It probably didn't help that I'd lifted weights that morning, so my arms were a little rubbery. My muscles were literally shaking in downward dog. Wow. And balancing poses? Resting on my lower arms with my legs balanced on my elbows? I have bruises on my elbows where they were resting on my mat! And I couldn't even get the weight off my feet! Golly. But like most (not all) things that I struggle with, I want to do it again. Awesome core workout, awesome for flexibility, good for my head. Sold.
1 comment:
I'm going that route too right now-- the only diff being that I'm doing heavy weight squats for the track. I totally agree with you, and think the added strength and flexibility helps with recovery. Keep up the good work. :)
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