108
Workout

Cadel Evans

~19 min.
~228 kcal
Comments

Cadel Lee Evans (born 14 February 1977 in Katherine, Northern Territory, Australia) is an Australian professional racing cyclist, best known for winning the Tour de France in 2011.

Interesting Fact

Cadel took up cycling when he was still a child. At the start of his career, he was a champion in mountain biking. However as he got older, he completely dedicated himself to road cycling. He became the winner of the Tour de France only 10 years after. Throughout the span of his career, Evans gained numerous victories in other races. He became the first Australian to win the Tour de France.

Quote

For those who race, there's no better sensation than being on top of your gear making mountains feel like flat roads.

Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Side plank with hip lift
2
Level: 1
S1
40 sec.
Side plank with hip lift
2
Level: 1
S2
40 sec.
Side plank with hip lift
2
Level: 1
S1
40 sec.
Side plank with hip lift
2
Level: 1
S2
40 sec.
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Medium pull (one hand)
4
Level: 2
S1
8
Medium pull (one hand)
4
Level: 2
S2
8
Medium pull (one hand)
4
Level: 2
S1
8
Medium pull (one hand)
4
Level: 2
S2
8
One-handed press
6
Level: 2
S1
10
One-handed press
6
Level: 2
S2
10
One-handed press
6
Level: 2
S1
10
One-handed press
6
Level: 2
S2
10
Chain triceps extension (side)
5
Level: 2
S1
8
Chain triceps extension (side)
5
Level: 2
S2
8
Chain triceps extension (side)
5
Level: 2
S1
8
Chain triceps extension (side)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8

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