WAC Magazine

May 2013

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Getting Fit Cris kessler, WAC Group Fitness Cycling Instructor Time to roll Cycling season brings need for seasonal tune-up W their knees to full planks. Eventually, you should be able to hold your plank for up to three minutes. BiCep CurlS using an unstable surface, such as a wobble board or a Bosu ball, or a beam on the floor. Progress to overhead presses. Move your arms from side to side to increase stability. By focusing on strength you will improve your cycling performance. But endurance is what keeps you going. Have you ever headed out on a nice day and suddenly realized you were a long way from getting back? Endurance is the ability to work continuously at an aerobic level. Use a heart rate monitor to track each workout and understand your body's ability to use oxygen. The last key to cycling success is balance. Balance is best practiced on the bike, but it also can be improved in the gym. Exercise while moving your head from left to right without turning your torso. Also, learn to hold your torso steady while moving your arms in all directions. Doing these things will improve your overall balance, as will the exercises mentioned above. The WAC's indoor cycling classes are another great way to develop strength and endurance, and Pilates classes will strengthen your core. Our personal trainers can also assist you on your individual fitness quests. C h r i s j o s e p h Tay l o r ith ample hills and long summer days, the Pacific Northwest is a great place for outdoor cycling. If you plan to do some riding this year, listen up. The first two keys to cycling success are nutrition and hydration. Every cyclist must propel their own weight. The more weight you have, the more muscle you need. Tailor your nutrition to support the development of lean muscle. Be sure to increase your water intake to maintain strength and endurance. Cycling requires strength not just in your legs but also in your core and upper body. In fact, a strong core—which includes your back, abs and obliques—can make the difference between a fun ride and a painful one. Leaning over your handlebars for long periods of time can strain your posture. Core strengthening helps avoid back injury and supports Cris Kessler is a your balance while on the bike. WAC Group Fitness A few exercises that help develop core strength Cycling Instructor and include: active triathlete. She SquAtS using a Swiss ball against the wall. is also the author of Progress to holding extra weight while you Fresh Off the Couch. complete your repetitions. Front And Side plAnkS for strengthening abs and back. Beginners can progress from using Squats using a Swiss ball 22 | Washington Athletic Club Magazine | MAY 2013 Front plank Bicep curls

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