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The Move, The Workout, and Post Ride

Ask a Pro — Diane Stibbard

Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Diane Stibbard - two-time dualthlete of the year

This month I’m taking a different approach to my article but please keep the questions coming. I will get to as many of them as I can.

I am using 3 areas of focus, THE MOVE, THE WORKOUT, and POST RIDE

This month my focus is a very simple exercise to help create a strong pelvis. When your pelvis is strong and stable you can cycle, run, swim or do anything else with a lower chance of injury. As cycling is a repetitive endurance activity your body becomes prone to overuse and injury. Add THE MOVE 3 times a week after an indoor ride or spin class to balance your body.

THE MOVE: The Clam

1. Lie on your side with your legs bent to a 90-degree angle to the body.
2. Keeping your feet together, raise the top knee up and down in a steady controlled manner.
3. Continue until fatigued – be sure to count the number of lifts and repeat on the other side for the same number of repetitions. It is important to count the repetitions, as this allows you to remain balanced on each side.
Over the years I have given readers many workout ideas to help increase strength, endurance, speed and improve hill climbing and many other aspects of cycling. This month my focus is on increasing pedal stroke efficiency. This is the perfect time to be working on making your pedal stroke efficient and to try and correct bad habits such as pedaling in “squares”. As you become a more efficient cyclist you will fatigue less quickly and ride stronger and faster.

THE WORKOUT: One legged cycling drills

1. Place a chair beside your trainer on both sides
2. Spin easy for 5 minutes to warm up
3. Then unclip the left foot and place it on the chair beside you. Then, on the right leg, for 1-minute focus on the “push” aspect of the pedal stroke. After 1 minute of pushing only, focus on the “pull” aspect of the pedal stroke for another minute. Do three sets.
4. Then clip the left leg in and unclip the right foot and place it on the chair beside you and repeat the same process on the other side for 3 sets.
5. Once this is done, clip in both feet, and ride for an additional 5 minutes now focusing on both the push and pull part of the pedal stroke. This will teach you to pedal in “circles”.
Do this workout once a week, and increase to 4 or 5 sets depending on how much time you have. Use the small chain ring and a light/easy gear. The workout can also be done very easily on a spinning bike.

POST RIDE: The shake

This is a great winter recovery shake that allows you to get all the nutrients you need after hard rides. Remember, you need only include a recovery shake after long, or short and intense rides. Recovery and pedal technique rides do not require this type of post ride nutrition.
1 cup of water
1 cup of coconut milk
1 cup blueberries (wild are preferable as they have no pesticides)
½ tablespoon of coconut oil
1 tablespoon of your favorite protein powder
1 teaspoon of cinnamon
½ teaspoon of nutmeg
Blend well and enjoy within 15 minutes of your ride

I hope these ideas will help power you into your winter riding season.

Training for a two-day cycling eventDiane provides training programs for recreational and competitive cyclists, duathletes and triathletes, including nutritional counseling and personal training. Does your company need a fitness consultant? Get in touch with Diane to discuss fitness seminars for corporations

You want personal training but don’t live near Diane? No problem. Diane does email and telephone consultations. To learn more, visit Diane’s website or contact her at

Check out Diane’s e-programs: Keeping Fit in the Off-Season and Training For a Two-Day Charity Event For the Time-Starved Cyclist.

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