Day 18: Bike 12 miles or take a Spinning class. Focus on cadence (revolutions per minute) and speed. The hip flexors (the muscles on the front of the thigh but closer to the midline of the body than the larger quadriceps) are very strong muscles. They get shorter when you do a lot of cycling, so it is very important to elongate them. Stretching the hip flexors will work well with your core exercise, helping to reduce injury and back strain. If you're not sure how to stretch your hip flexors, ask your gym staff, personal trainer, or yoga instructor to show you how.
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