The beach along the coast of Brooklyn.

Following my 55-mile bike ride around New York City, I had a “recovery workout” to help me stay loose.

Protocol: Reovery, light weight, 3 sets of 10 to 12 repetitions for every single exercise
Goal: minimize stiffness and get ready for regular training the next day

Active warm up:

• Jumping jacks: 1 x 1 minute
• Hip rotations: 2 x 15
• Scorpions: 1 x 10
• Glute march: 1 x 15
• Rotator cuff: 2 x 15

Main sets:

• Superset #1: Flat bench: 95 lbs; inverted hamstrings 1-arm rows: 30 lbs. dumbbells
• Superset #2: Squat: 95 lbs; regular crunches
• Superset #3: Incline press: 95 lbs; bicycle crunches
• Superset #4: Standing shoulder press: 65 lbs; upright rows: 65 lbs.
• Stretch core swimmers: 3 x 30

Core Training:

• Lower back lifts: 2 x 20
• Oblique crunches on stability ball: 2 x 20