As a resident of Southern California, I don't like to think about rainy days, as if pretending they don't exist would prevent them from happening. But, every once in a while, nature reminds us that we truly are at her whim, and we can't have the sun every day.
So, what is a cyclist to do on a water-logged day? If you have a stationary trainer, you're good to go. But for those of us that do not, here is a workout that targets similar muscle groups as cycling.
Stair Sprints
Find a five story staircase (like an apartment building or stadium bleachers). Sprint up the stairs one stair at a time, leaning forward, as fast as you can. If you only have one set of stairs, do this five times. Then do one of the exercises below. After that, sprint up the five stairs, two at a time, as fast as you can. Do this for about 20-30 minutes and you'll be sweating enough to look like you were out in the rain.
Plank
This will work your lower back, abdominals, shoulders and chest--basically all of your core. Support your body on your toes and forearms, making sure your elbows are at a 45-degree angle and directly beneath your shoulders. Your body should be completely parallel to the floor. Do this for 30 seconds and repeat three times.
Push-ups
People might overlook push-ups because they are so basic, but they work both your arms and core which is always good for cycling. Do 10-15, repeating two or three times, but do them about half as fast as normal. This will work your back and abs more.
Pelvic Lift
Lay on your back with your knees bent and feet flat on the floor. Lift our waist until your torso is in a straight line. Keep your neck loose and use your shoulder blades rather than the top of you back as support. Do this 15-20 times, repeating three times.
Exercise is certainly not as fun as cycling but perhaps the next time you ride, you'll notice the effects of your rainy-day routine.