We are pleased to present this strength and flexibility training program to participants of the June 2025 Capital-to-Capital Two event. Let's prepare our bodies for the cycling marathon so that we can best enjoy the experience on and off our bicycles!
The sets and repetitions are listed in each exercise sheet. You can do more or less than prescribed, as long has you listen to your body and have fun. Just below is a 6 minute video where my colleague Laurence and I demonstrated each exercice. Join and follow along!
So put on your favorite music playlist, bring a water bottle and get started!
I hope you enjoy this video demonstration of each exercice category below (warm-up, strengthening, stretching \cool-down)
Let's have fun ! If you have any question about the program, please contact me at : adumais_artfitness@hotmail.com I will be happy to help you progress towards the Adopting Healthy Habits Tour in June 2025.
This part is the warm up, very important to do before a workout or a ride. Let's prepare your body to be warm and ready to move with intensity and prevent injuries while working out.
click on the link below to download and open the pdf document titled "Warm up"
Here is the strength workout. You can follow the repetitions and set for the next four weeks. Don't forget to be progressive in your trainning. If you feel some pain while doing it, you can consult a physiotherapist or your physician. If you want, you can use dumbells for exercices 1, 3 and 5.
click on the link below to download and open the pdf document titled "Strength Training"
The stretching part is the most satisfying thing to do after a good workout. It helps to slow your heart rate and relax your body. You can also do it before going to bed.
click on the link below to download and open the pdf document titled "Stretching Program"
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