End of the year report

Well another cycling year gone by, another one only a day away, so it is time for my end of the year report. 
Well total miles for the year was - 2,665.94 mi.  Not 3000 like I had planned but this was a tough summer for injury, as my knee and hip were acting up.  Last week I think I found the culprit to my delima, and this upcoming year should be a better one.  I am also going to temper my expectations a bit by riding smarter, and not riding a long, but riding more often. 
My borher does not count indoor miles, but any mile I do in the saddle counts for me, so although I look at them, I do not think they are any less valuable.  He hates riding indoors and does not do it as often, but I ride indoor on the trainer often and hard.  I will therefore count them here and always.
With my knee and hip pain curbed I have ridden all week each day, but instead of an hour, I have done 30 - 40 minutes and my legs are thanking me.  My plan for indoors is to ride each day with short 30-40 minute workouts, except for Wednesday when at CC where I will ride longer than an hour most nights.  To do this I think I will need to ride before work most days, so waking up and 1/2 hour earlier, and riding is a must.  Wish me luck.

Indoor Winter Training Plan

Here is my Winter Indoor Training plan:

Riding
Sunday:  Indoors at Home for between 30-60 minutes with Mat Workout*
Monday:  Rest
Tuesday: At Glastonbury or Newington 1 Hour + and Mat Workout at school.
Wednesday: At CC in Rocky Hill 1 hour +
Thursday: Home or Newington 30-60 minutes + Mat Workout
Friday: REST
Saturday: Home or Nick's indoors/Outdoors 1 Hour + and Mat Workout

Mat Workout:

Yoga:

Mountain to Bent over to extended Mountain > Repeat 3X
Extended Mountain to Hands On Mat to Right Leg Kick out to Plank to Down Dog back to Plank to Leg Through to Lunge to Bent Over Finish in Mountain > Repeat on Left > Repeat 2X
Stretching Upper Body: Bear Hug, Over head arm stretch, Chest Stretch
Surfer into Warior 1 into Warior 2 into Star Gazer > Repeat Left Side > Repeat 2X
Lower Body Stretch: Kneeling on Two Knees > Double Hip Flexor Stretch > 1 Knee Hip Flexor Rt & Lft

Core Workout:

Abs:
Ab Crunches 50 X
Double Leg Lifts 20 X
Ab Cross with Bicycle Kick 30 X
Double Arm Double Leg Ab Crunch 10 X
Bridge 15 X
Single Leg Extended Arm and Leg Toe Touch Curls 20 X
Double Arm and Double Leg Extended 10 X
Ab Cross with bicycle kick 20 X
Bridge 10 X
Back:
The Swim 20 X
Double Arm Double Leg Superman 10 X
Kneeling Opposite Arm and Leg Extensions 10 X
Repeat 2 X

Strength Bank Circuit:

Chest Press 15 X
Triceps Extension 10 X RT & LT
Biceps Curl 10 X RT & LT
Shoulder Press 10X RT & LT
Chest Pull Out 10 X
Swats 10 X
Repeat 2 X

There is my plan for now.  I plan to add more detail about indoor rides and and type of riding in the near future, as I add this to my calendar. Wish me luck. 
_________________


Did this today and yesterday, here is is what it looks like:
Road indoors after a Yoga - Ab - Strength Band workout to Sufferfests: A Very Dark Place:



The ride was short as I just wanted to get my HR up and break a sweat. I am trying to workout 4-5 days a week without the overuse injuries I suffered from last winter into this summer. Keeping my indoor workout under an hour should help quite a bit as long as I do my stretching, core and strength training with it.