I have an hour to train 3 days per week, I already Kettlebell train 2 days per week (simple and sinister)
As I get a bit older (35) don’t feel as able to smash at intensity without a good warm up, I also don’t recover as fast and am definitely less flexible/mobile.
So here’s the thought…
A thorough warm up off the bike with band work , mobilisation and activation.
Or
Use the hour on the bike?
Or
Something different.
Trying to make the most of the little time I have to train, to train smart and keep recovery as high as possible with a young family and manual job
Unless you have a specific issue/injury you’re addressing, I’d spend zero time doing this. If anything do it during your kettlebell work.
I’d spend 100% of that hour on the bike if your goal is to get fitter/faster. I’m 44 and on the HV plans and spend 0% of my time on “mobilization”. I use the warmup already built into the TR workout or at most add an additional 5mins of easy spinning.
This appears to be a mental thing for you. It prepares you mentally to get ready for the hard work and you may have convinced yourself you now “need” it. Mobilization and recovery are 2 different things. Mobilization can’t prevent the effects of recovery/fatigue. Do whatever warmup you feel you need on the bike. I never feel ready after the warmup and usually the warmup feels horrible and makes me question if I’ll be able to do the workout. I tell myself to get through the first interval and then decided if any training adjustments are needed. However, I’m always able to finish the work.
Chances are you can do mobilization and stretching for a few minutes every day throughout the day. Consistency of this is far more important than doing a lot of it at once.
I do stretches while eating, laying in bed, talking a shower, etc. It adds up and makes a difference.
The harder part is learning which stretches work for your issues. Often the cause of a problem is not in the same place that has pain or tightness. Tackle mobility everywhere that you lack it and you will be better off. I found that neck stretches are critical to keep my lower back loose.