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Outside Magazine September 2003
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BODYWORK: Meshing Mind and Muscle
Head Strong (Cont.)

Illustration by Aaron Meshon
Jump-Starters >> Before you strike out at race pace for a run or ride, you need to spark the brain-brawn connection. After a ten-minute warm-up, complete the following exercises, courtesy of physiologist Owen Anderson.

For Cyclists
Bicycle Leg Swings: With a wall to your right, at arm's length, stand on your left leg and place your right hand on the wall to maintain balance. (1) Kick your right leg forward, so that your thigh is at waist level and your leg is fully extended. (2) Swing your leg backward and extend it behind you. (3) Now bend your right knee, snapping your heel toward your butt while bringing your right leg forward in the same motion, then kick out to full extension once again (fig. 1). Complete the sequence 45 times in 30 seconds with each leg. Repeat.

Outdoor Adventure Image Adventure Tourism Adventure Travel Photography
Illustration by Aaron Meshon
For Runners
Standing Acceleration: Jog in place for 15 seconds, then dramat-ically increase your cadence, pumping your legs as fast as you can for 20 seconds. Try to minimize foot contact with the ground and work on maintaining an upright posture. Complete three sets.
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