30 days to SPRING INTO YOGA challenge
Plan Length: 5 Weeks
The Spring Yoga Challenge is opened to everyone, from beginners to advanced yogic practitioners.
Our focus will be on Recovery and Flexibility—especially in the hips and spine.
Our aim is to make you more aware of your breathing, give you techniques to improve your breathing and show you how more the breath-work you practice in yoga can affect your performance on the bike.
We will also be focusing on spinal mobility—how cycling affects the normal lumbar, thoracic and cervical curves and how yoga can restore healthy spinal flexibility and stability.
Improving hip mobility will also be a major focus as it is such a crucial theme in yoga. We will look at improving hip mobility in all ranges of motion—flexion and extension (hip flexors and glutes), external rotation (groin, glutes, piriformis and TFL), and adduction (groin and hamstrings).
Most importantly, we’re looking to get you to use these 30 days to gain further understanding about how yoga can support you both on and off the bike, to help you to challenge yourself in new ways and establish a solid yoga habit so that it becomes an indispensable part of your balanced weekly training routine.
As well as completing a daily yoga routine every day, we will suggest additional tasks and reading material that will help you become a more knowledgeable and enlightened yogi. Because knowledge is POWER and as cyclists, that is something we all want more of!
Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Cross Training - Yoga: Hip Openers I
Spending long hours grinding out power on the bike can be tough on the hips. They have to work hard in a limited range of motion, meaning they tighten up significantly. When that happens, your performance can suffer as muscular engagement drops off. This series will loosen your hips, correct imbalances and bring your hips back into the game when you're on the bike.
Other - Recommended Reading / 6 Self Assessment Tests For Tight Hips
Cross Training - Yoga: Stretching After Suffering
You've just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to speed your recovery this sequence will stretch you out and open you up. You'll be ready to Suffer again in no time.
Cross Training - Yoga: Guided Meditation
This a short guided meditation that focuses on your breath and the sensations in your body. Fantastic for clearing the mind and regaining focus.
Cross Training - Breathing To CRUSH THEM
Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.
Cross Training - Mobilise The Joints
This gentle sequence systematically mobilises all the major joints in your body, starting at the neck, and moving down through the shoulders, elbows, wrists, hips, spine, knees and ankles. It's a nice one to do as a warm-up, first thing in the morning or after you've been sitting for a long period of time.
Cross Training - Morning Yoga Routine
In this sequence, we start with a short breathing exercise to relax the body and calm the mind, then mobilise joints throughout the body, move into deeper stretches for the hips and hamstrings, and finish with a short meditation.
Cross Training - Guided Meditation II
This video is a 15-minute Final Resting Pose with a guided body scan and breath meditation. You can tack it onto the end of your yoga routine or practice it as a standalone sequence.
Other - Recommended Reading / Take Control Of Your Mind And Push Beyond Your Limits
Cross Training - Yoga: Shake off the Day
This gentle sequence is designed to loosen up tight muscles and encourage good postural habits. You can practice it in the morning to relieve stiffness or in the evening to wind down before bed. We finish with a short body scan meditation to calm your mind and release tension throughout the body. Modification: If you're unable to sit back on your heels in Child's pose, you can put a couple of cushions or a pillow between your calves and the backs of your thighs.
Cross Training - More Breathing to CALM DOWN
3-Part Breath is a therapeutic breathing technique that encourages you to use your full lung capacity.