Transform Yourself Into a Hard Core Sufferlandrian
Is your pedal stroke more like chunky peanut butter than smooth creamery butter? Does your lower back start screaming at you 10 minutes in to a 30-minute climb? Is your balance, stability and confidence on the bike less Cirque du Soleil and more Bambi on ice? Do you feel like you're losing power somewhere between your legs and your pedals? If you answered yes to any of these, then you need to strengthen your core.
Core training isn't about having washboard abs, it's about building functional strength to improve your stability, balance, agility, flexibility and power. The core is what anchors your leg muscles and glutes, allowing you to transfer watts to the pedals. The stronger your core, the more efficiently you can put down power. A strong, supple core also reduces fatigue and associated lower back pain that comes from prolonged periods in the saddle.
To help you become a hard core Sufferlandrian, we're launching the 30 Day Core Yoga Challenge. Join our resident yogini, Abi Carver, and your fellow Sufferlandrians April 12-May 11 as we take on 30 days of yoga exercises designed to improve your core strength, flexibility, stability, and balance.
How It Works
All you need to join the 30 Day Core Yoga Challenge is:
- A subscription to The Sufferfest Training System
- 15 minutes a day
- A desire to be faster on the bike.
We've created a schedule of 30 core, flexibility, stability, and breathing sessions from our Yoga for Cyclists series in the app to help you unlock your potential. If you're nervous about the prospect of doing 30 straight days of ab-blasting core work, don't worry. The schedule alternates between core work and other lower-impact sessions. Download and print the calendar below to help you track your progress.
Get the Core Challenge Plan on TrainingPeaks
Just like all of The Sufferfest training plans, the 30 Day Core Yoga Challenge is available to add to your training calendar in TrainingPeaks. You'll get daily notifications via the TrainingPeaks app telling you what session you have on deck, and the ability to track your yoga, cycling, and other activities all in one place (not using TrainingPeaks? Check out this article to get started). To add the challenge to your TrainingPeaks, click on the button below, select BUY NOW (don't worry, it's absolutely free) and apply the plan in your TrainingPeaks calendar.
A Note From Abi: This Is Your Challenge
“You’re not expected to be able to complete every yoga video. Many of them are repeated so you get more than one chance. Some people will be able to do all of them, and some just a few minutes of each. It’s the habit that is important. Can you commit to 15 minutes every day on that mat for 30 days, no matter what life throws at you? Even if you just watch the video and join in with the opening breathing and Final Resting Pose. Remember, these 30 days are only the beginning of your journey…”
—Abi Carver, resident yogini of Sufferlandria and founder of Yoga15.com
Find Your Core Group of Friends
For our first Yoga Challenge in February we set up a Facebook group to allow participants to interact directly with Abi Carver, ask questions, get access to supplemental content, and share their progress with other Sufferlandrians. It was a massive success, with over 900 aspiring yoginis joining the group to complete the challenge.
We're opening up the Facebook group again for the Core Challenge, and you're invited. You don't have to join the group to complete the challenge, but it's a great resource for tips on how to get the most out of the exercises (or if you need some extra motivation). If you have questions or comments and don't use Facebook, you can post them in our Community Forum.
Badges? We got your badges
A rock-hard core and more power on the bike aren't the only things you'll get out of this challenge. Complete all of the sessions within the time allotted and you'll earn the coveted 30 Day Core Yoga Challenge Badge in your passport. Just like the Tour of Sufferlandria, you have a 50-hour window in which to complete each session. As long as it's that date somewhere on earth, the session counts towards the challenge. You can also track and your progress via the Challenge Dashboard.
On the Fence About Yoga? Check Out What Other Sufferlandrians Are Saying
Is it just me, or is anyone else FEELING more stable and fluid on the bike. I also feel like my breathing is better controlled. It’s the best I’ve felt on the bike for some time.
So I was being skeptical of this yoga malarkey as when I do the poses I still don’t seem any more flexible than when I first started a few months back. However, I just got my race bike out and have had to lower the stem height by 10mm. At this rate my stem will be slammed by the end of the challenge and I’ll have to cut my steerer down!
I find myself feeling grateful for this challenge over and over. Thank you Abi! This has been exactly what I need and from the benefits I’m experiencing already I know I will be stronger on the bike this season due to your excellent yoga sessions. Love the structure and pace of each session and truly admire how much effort you are putting into the challenge by responding to so many people and posting your very helpful articles.
Questions about the 30 Day Core Yoga Challenge? Check out the Facebook Group or our Community Forum.