TrainersEye · Session of the Day · Cycling · #113

Cycling Aero Posture — Trunk & Neck Armor

Deep-neck extensor endurance, thoracic extension, anti-flexion trunk for aero hours · Block · Race-Season Maintenance

Target ≈ 60 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Hip opening, glute & thoracic prep · 6-8 min

Time__ : __

1	Thoracic Rotationdeep hip flexion, neutral lumbar — own the closed angle	45 s/side
2	Hip Flexor Stretchsteady breathing rhythm	8 + 8
3	Wall Angelpelvis anchored — no saddle rocking, hips dead level	2 × 10

Phase 2 · RFD & Explosive Primer8-10 min · low contacts, 100% intent · full recovery

Time__ : __

	1	Pogo Jumpmove the load with violent intent — bar speed is the rep	4 × 4
	2	Tuck Jumpknee tracks the second toe — no valgus wobble under torque	3 × 5

Phase 3 · Primary Torque Engine8-10 min · anti-flexion & lateral pelvic anchor · quality holds

Time__ : __

1	Wall Slidepelvis anchored — no saddle rocking, hips dead level	3 × 12
2	Face Pullsteady breathing rhythm	3 × 15
3	Deep Neck Extensor Isometricchin packed, long neck — endurance holds, never strain	3 × 20 s holds

Progression: Season rule: 2 heavy sets keep torque without stealing race legs — 48 h before key rides. Neck and trunk armor stay daily; hip flexor release after every long aero session.

Phase 4 · Aero Posture, Core & Carries8-10 min · anti-flexion & lateral pelvic anchor · quality holds

Time__ : __

1	Single-Leg Balancepelvis anchored — no saddle rocking, hips dead level	3 × 20 s/side
2	Dead Bugpelvis anchored — no saddle rocking, hips dead level	3 × 8
3	Planksteady breathing rhythm	2 × 30 s

Phase 5 · Positional Unloading & Hip Decompression4-6 min · hip capsule traction, psoas release, thoracic extension, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	45 s/side
2	Seated Forward Foldsteady breathing rhythm	60 s
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Watts need joints — knee tracks the second toe under load, neutral lumbar in deep hip flexion, release the psoas after aero hours. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.