Hamstrings

• Lie on back and loop belt around foot

• Pull leg up toward face keeping both legs straight.

• You should feel a stretch in the back of the thigh.

• Hold for 30 sec, repeat 3 times on each leg.

Quads

• Lie on your side and bend bottom leg. 

•  Hold top leg at ankle, and pull towards buttocks.

• Feel a gentle stretch in front of thigh.  

• Hold for 30 seconds, and repeat3 times on each leg.

Piriformis/Glutes

• Lie on your back
• Pull knee up and across toward opposite shoulder.
• Feel stretch in buttock.
• Hold 30 sec, repeat 3 times on each leg.

Gastroc (Calf)

• Lean against a wall.
• Keeping both feet facing forward, lean toward front leg.
• Keep back leg straight with heel on floor.
• Feel stretch in calf of back leg.
• Hold 30 sec, 3 times each leg.

Hip Flexors

• Begin by kneeling on one knee.

• Gently lean forward onto front foot, being careful not to let knee extend over toe.

• Feel stretch in hip of back leg.

• Hold 30 sec, 3 times each leg.

ITB

• Start with hand on wall.

• Cross leg closest to wall in back of other leg.

• Push hip closest to wall toward the wall.

• Feel stretch in side of hip and leg.  Hold 30 sec, 3 times each leg.
  
  
  

Squats

• Stand with feet shoulder width apart.

•  Bend at the hips and knees, keeping head up and back straight.  

• Make sure your knees do not go forward past your toes.

• Perform 3 sets of 10 reps.  Use weights to make more difficult.

• Begin standing with feet shoulder width apart.

• Use wall or chair for support.

• Lift up onto toes and slowly return to starting  position.

• Do 3 sets of 10

• Lie on back with feet shoulder width apart.

• At resting position, knees should be bent to approx 100 degrees.

• Press legs straight as if standing up.  Return slowly, not letting knees go past 90 degrees.

• Do 3 sets of 10 at a comfortable rate.

• Begin with knees bent, behind pad.

• Slowly straighten legs and return to starting position.

• Use comfortable weight.  Do 3 sets of 10.

• Lie on stomach, legs straight, with pad behind achilles.

• Bend knees up toward ceiling and slowly return to start.

• Do 3 sets of 10 at a comfortable weight.

• Lie on back with feet on ball.

• Lift hips up toward ceiling, straightening legs.

• Hold at top for a few seconds and return to start.

• Do 3 sets of 10.

• Lie with stomach on ball, legs straight, chest down. 

• Place hands behind head, and lift chest up to position shown.

• Repeat 3 sets of 10.

• Begin with legs on ball, arms straight.

• Bend elbows to floor and press up to starting position.

• Keep body tight, repeat 3 sets of 10.

• Sit on ball, with lower back into ball, hands behind head.

• Lean back until back is flat on ball.

• Sit up to starting position.

• For diagonal, sit up and twist toward one side bringing elbow toward opposite knee.  Repeat on other side.

• Do 3 sets of 10.

1. Interval Training-  performing short, duration, high-intensity energy "bursts" allow riders to work up steep hills or bridge a gap between other riders ahead of them in a race.
2. Cross Training-   use different forms of cardiovascular equipment at the gym (Elliptical machine, Stairmaster, Treadmill) to improve fitness and endurance.
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