#secrettraining: How to do a 5 minute Plank
Brandon Dwight
If you are are cyclocross racer, or any athlete for that matter, your core needs to be stronger. One of the best ways to increase core strength is by doing plank exercises. What are planks? Google it. There are a zillion YouTube videos for the plank exercise.
Our #secrettraining tip is this: 3-4 times per week, preferably after a ride (or maybe after happy hour) do a plank. For the first week hold a plank for one minute. Every week or every other week add 15-30 seconds, and soon you'll be up to a 5-minute plank. No sore back during cyclocross races = free power.
5 minutes of plank exercises a few times per week will keep you faster and fitter on and off the bike.
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About Brandon Dwight: Brandon was a professional mountain bike racer from 1999 – 2001 and professional cyclocross racer from 1999-2007. He is a four-time U.S. Masters National Cyclocross Champion. For more than a decade, Brandon has provided thousands of people with cyclocross skills and training advice. He lives in Boulder, Colorado with his wife and two children.
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
