Benefits Of Cycling | According to a Pro Cyclist

Core training should be a part of every cyclist’s training, but many neglect it, somewhat understandably perhaps, in favour of more time on the bike. But core training shouldn’t be disregarded as it’s the abs and lower back that are the the vital component from which all movement stems.

While cycling relies on core strength, riding doesn’t as a matter of course significantly build your core strength. You will get that bit stronger from cycling, but it’s definitely worth doing some supplementary core work - your back will thank you for it!

The core keeps the body stable on the saddle and improves efficiency by preventing excessive side-to-side movement so that all the energy produced is delivered in a smooth pedal stroke. That rocking or swaying motion resulting from lack of core strength leads to a lack in efficiency (and potentially some saddle sores) and the body starts to use other muscles to compensate. This can lead to pain in a number of areas including the hips, groin, hamstrings, quads, as well as the lower back, shoulders and neck.


Muscles to focus on so that your entire cores works as a unit, include:


Transverse abdominus

Lower back

Obliques

Glutes

Hamstrings

Hip flexors

Here are a few key exercises, varying in difficulty, you could try and introduce to improve your overall core strength:


1

The Plank

The plank is a very simple exercise for core strength and is utilised not only by cyclists but other sports where core strength is essential.


Method:


Lying on your stomach, place elbows directly under shoulders and keep forearms parallel.

Bring in your core muscles by sucking in your stomach and hold steady.

Lift up on to your toes creating a straight line through shoulder, hip, knee and ankle joints. Don’t let the lower back arch and keep the neck in a neutral position. Hold this position for approximately 30 seconds for three sets.

As you progress, increase the duration of the hold position by 10 seconds each session or start to add some instability, for example, by placing your feet on a Bosu ball.

Comments

Post a Comment

Popular posts from this blog

the best gravel routes in Wales

 Huge, empty blue skies, rolling hills, miles of fireroads and long sections of snaking singletrack: there are few things better than spending a day exploring new routes on your gravel bike. And there are few better places than Wales, where valleys greet you at every turn complete with remote lakes, wandering sheep and quad-burning climbs that lead to miles of long, flowly singletrack. But with so much on offer, it can be hard knowing where to start, while the tendency for a trail to turn into a run straight out of a Downhill World Cup course means that you need to know where to look for gravel bike-friendly routes. Fortunately, some expert local riders and route-finders have revealed their favourite hidden gravel routes in Wales, leaving you to just enjoy the riding . Diolch! 1. Sarn Helen Starting and finishing in Brecon, this is an out-and-back route along a mix of gravelly roads, muddy bridleways and rocky trails along part of an ancient road called Sarn Helen. “It’s the collec...
Read more

Five of the best cycling climbs near Innsbruck

 When you think of cycling destinations, the city of Innsbruck might not necessarily be at the top of your list, with it renowned for its winter sports rather than the two wheeled variety. But come summer, once the roads are clear of snow, the city is the perfect place to be based if you want to try your hand at some challenging Alpine climbs without the crowds you’d find in nearby France and Italy. Don’t just take our word for it though. Innsbruck has real race pedigree. The Tour of Austria often passes through the area during the week-long race, while the city is hosting the UCI Road World Championships this September. The region features a number of challenging ascents that will really test the legs. Here, we’ve taken a look at five of the best to pit yourself against:   Climb to Igls This year’s UCI Road World Championship course features three climbs, and the key one will be the ascent from the south of Innsbruck up to Igles. The 448m climb will feature seven times in the...
Read more

What is the difference between hydraulic and mechanical disc brakes?

Both types of disc brake have pistons which push brake pads onto a rotor. The difference is how the force applied on the brake levers is transferred to the brake rotor. Mechanical disc brakes function in a similar way to rim brakes in that they use a steel cable to move the pistons. Hydraulic disc brakes, on the other hand, use a fluid filled system so that when the braking lever is depressed, a plunger pushes fluid into the caliper and the brake pads are pushed onto the rotor to slow or stop the bike . The following pros and cons of disc brakes apply generally to both types whether they be mechanical or hydraulic: Pros of disc brakes Better braking power - Disc brakes generate far more braking power than standard rim brakes. For the rider this means having to apply far less pressure on the brake levers, reducing muscle tiredness, especially on long descents where you are constantly having to check your speed. Consistent braking - Depressing the lever of a rim brake is not always going...
Read more