Tom Danielson’s Core Advantage

It’s March — base training time for cyclists — and here in Boulder, we’ve got snow on the way. Core strength is key at this time of year because it helps keep the rubber side down, keeps your neck from knotting up as you squeeze in extra base miles, and helps avoid injuries during one of the most injury-prone times of the season.

Before your next ride, take 8 minutes to try this pre-ride warm-up from Tommy D. This quick routine (not featured in Tom Danielson’s Core Advantage) will raise your body temp before cold-weather rides, activate and loosen stiff joints and muscles, and will prep your entire core musculature for a good ride.

Tommy D’s Pre-Ride Winter Warm-Up (8 minutes)

1. Low Back Stretch in Doorway: 3 up and down each side to stretch the low back and obliques

2. Rainbow Stretch in Doorway: 5 each side to stretch the obliques, lats, shoulders, hips

3. Mountain Climbers: 10 per leg to warm up the TVA, hip flexors, and quads

4. Opposite Arm/Leg Reach: alternate to 10 reps each side, then repeat to warm up the low back and glutes

5. Seated Boat Row: 1 per side, hold 15 seconds to warm up the obliques

6. Tick Tocks: 10 each leg to warm up the abdominal muscles and lateral hip muscles

Tom Danielson’s Core Advantage offers a core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.

One of the common questions we’ve seen on Facebook is this:

“I’m training for a marathon in a hilly city but I live in a flat state. How can I make sure I’m prepared to run hills during my race?”

Hansons Marathon Method author Luke Humphrey answers:

Always remember: something is better than nothing. Even if you can’t get to hills, you must still do the Strength workouts. Strength workouts are critical for building endurance and power during a marathon, but they won’t directly influence your ability to run hills. Only running on hills will do that (more on this in a sec).

All of the workouts in the Hansons Marathon Method are pace oriented. If you’re a runner who has trouble sticking to a prescribed pace (if you try to hammer everything), then you should exercise restraint and run Strength workouts on a flat surface instead of on hills. That way, you’ll stick to the correct pace and earn the physiological adaptations that we intend to get from Strength workouts. You may even learn how to pace by feel a little better, ya hammerhead.

The best way to get in hill work is to use a treadmill during your Easy runs.

For instance, in 2006, when I finished 11th at the Boston Marathon in 2:15:23, I ran almost all of my second runs in the afternoon on a local gym’s treadmill. Why? Because their treadmills had declines and I could practice the rolling terrain of Boston. I wouldn’t necessarily add another element to my SOS days (except the long run), but you could add the hills on easy days without adding too much stress.

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