Cycling Core Exercises & Strength Workout Programs
Core For Cycling
Do cyclists need a strong core?
Itâs pretty remarkable how big of an impact core training can have on cycling performance. We have all seen the rider who starts going hard and is immediately ALL over their bike and all over the road. Bobbing up and down, rolling shoulders. They don't look STABLE at all!
Or oppositely, the rider that bounces and weaves when riding easy, yet mysteriously is stable when going hard? This happens when those small muscles fatigue and in order to keep up the same level of output, the larger muscles must start compensating. We should be locked in at all times when on the bike.
Energy leaks waste precious energy that needs to be conserved, and a weak core leaves us potentially vulnerable to injury. Itâs time to learn more about core exercises for cyclists!
Do you want to know how to keep that poker face when things are heating up on a climb and GUARANTEE that every hard-fought training hour is going to use in creating SPEED? The root of the answer is in your core and foundation.
Weâre going to look into the best core workouts for cyclists that you can start utilizing today.
Everyone has heard of the core, but most donât know just how many muscles actually make up the âcoreâ and just assume that core=6 pack. Not true! The core muscles are all of the muscles that create stability in our torso. This would include pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, longissimus thoracis, and the diaphragm. The lumbar muscles, quadratus Lumborum (deep portion), deep rotators, as well as cervical muscles, rectus capitis anterior and lateralis, longus coli may also be considered members of the core group.[2] Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
The spine provides our ability to bend, twist, dance, and move freely about the world, and the core provides the rigidity needed to protect the spine in moments of torsion or load.
On the bike, we want our spine to be incredibly stable because any twisting, rotating, squirming, or flexion will lead to a loss in power at any intensity. The body of research by renowned back expert, Stuart Mcgill has been really important to the way we understand the core and how to train it. This Specific research paper and the way Stuart approaches core training has REVOLUTIONIZED the approach physical therapists take to core training, and the way powerlifters think about their own stability.
Surprisingly it is only immediately AFTER doing core work that we get an upregulation of the muscles doing their job. What does this mean? It means that you need to be doing core work often in short intense bouts throughout the week. The more, the better! Itâs time to start your core workouts for cyclists.
See Also: Donât Make These Common Strength Training Mistakes
Start Doing Cycling Core Workouts
STOP DOING CRUNCHES!
Crunches at the heart of the move are actually a mobility drill because you are putting your spin into extreme flexion. Although you can get a good burn in the rectus abdominis, aka your â6 pack absâ thatâs really not going to translate to much of an improvement in core stability, itâs merely going to make you better at crunching! The Transverse abdominis is a layer of abdominal muscles underneath our 6 pack abs, that responds a lot better to isometric style training, which means holding a position under tension, not changing the length of the muscle under load, like a bicep curl or a squat.
Remember, our goal is to improve spinal STABILITY with core work. Isometric holds while keeping the natural S curve of the spine will develop the muscles like your obliques, quadratus lumborum, and Psoas which are much MUCH more important for a properly functioning core.
These 5 core exercises will help PROGRAM your body to stay rigid when the intensity turns up! Think of your muscles as the hardware, and your brain as software. With the right intention and lots and lots of repetitions, you can reinforce improved muscle firing patterns.
Itâs a good idea to have a yoga mat when attempting to get on the floor for these moves. The mat will provide some additional grip and cushion for your hands and feet. One key to a strong isometric program lies in cueing correctly. Itâs very important to TAKE YOUR TIME getting into the position of each move. There are a lot of muscles working in harmony for all of these exercises. Rushing into the correct position will bypass the critical programming opportunity. Communication between muscle groups works way better when you slow it all down, so every step matters!
Cycling Core Exercises
Side Plank
Cycling core exercises like the side plank will hit your obliques and ALL of the deep internal stabilizer muscles of the core. Start at a front plank and roll to one side. Start with 3 sets of 30 seconds to 1 minute holds per side and increase the duration of your holds as you get more experienced. Cue this move for a stronger contraction by imagining you are pulling your forearm to your feet, but donât allow yourself to move at all. You will FEEL the BURN!
Bird dog
Bird dog brings a combination of balance and strength, primarily hitting the multifidus muscles that run along the spine. This exercise is a great follow-up after a strong set of side planks. Position yourself on your hands and knees and slowly extend one leg and the opposite hand. Hold for 30â per leg then reverse legs. Once again, be very diligent with the pace at which you bring your leg and hand off the ground. Go SLOW! Really try and keep your hips and shoulders perfectly square.
You can even execute a variation of the bird dog when riding! All you need to do is support yourself with only one arm for 30 seconds to 1 minute at a time on an endurance ride. If you do this for 10 minutes you will definitely feel the additional muscle activation, and improve your body awareness about what it takes to stay really locked in when pushing the pedals.
Hollow body
This move is a staple for gymnasts, but weâre making it a staple core exercise for cyclists. The quality of the movement is key. Check out this Setutorial for a perfect walk-through of this exercise. We have not been able to find any single exercise that can beat this for core strength and stability!
Walking Single Arm Farmer Carry
At first, this might not even seem like a core workout for cyclists, but after just a few minutes of holding the weight, you will feel your back and stabilizer muscles light up! The Farmer Carry is the most effective when you ASYMMETRICALLY load weight, meaning hold little or no weight in one arm and a lot of weight in the other. You can find any heavy object, it doesnât even have to be a free weight. Simply walk slowly and keep your shoulder squared and donât allow the side with weight to drop below the other shoulder.
TABATA PLANK
The first time I tried this, I could my abdomen was sore for three days! This is a super-engaging cycling core exercise for cyclists. I feel like it really simulates staying âlocked-inâ on the bike. Try it out here.
BENT OVER DUMBBELL ROW
Iâve found this exercise to be a massively beneficial cycling core exercise. The goal here is to simulate your position on the bike by flexing your torso and holding your hands on the dumbbells as if youâre holding on to the handlebars. You must keep your torso erect at all times while doing this. You should feel all your core muscles engage to help support yourself. This workout is also great for strengthening your upper back and improving posture on and off the bike.
When is it Best to Perform the Core Exercises for Cyclists?
Based on the research of Dr. Mcgill, the most ideal time for core exercise to be performed is before activity, because the core muscles will stay at a higher level of activation for a while. Before lifting, running, or riding ESPECIALLY if you have had any amount of pain in the past for these activities, training the core will temporarily make you more stable and less likely to feel pain or hurt yourself. We noticed that this is really helpful especially before sprint workouts or races.
Related Post: Weight Lifting for Cyclists on a Time Crunch
Bike Core Workout: The 5-Minute Challenge!
We want to challenge you right here and now to work your way up to 3 times per week on your bike core workout for 5â STRAIGHT! Yes, that might seem like a lot at first but if you just keep working on it you will get there within a month, easy! You will be blown away by the improvement you will see in performance on the bike when you increase core strength for cycling in this way, we guarantee it.
After you make it to 5 minutes, let us know! Are you starting to feel more stable on the bike? Did your low back pain âmagicallyâ disappear? The benefit of a strong core will be felt in every aspect of your life. By training the core consistently you will be less prone to injury, have better endurance, and become more explosive when itâs time for those big accelerations!
See Also: Neuromuscular Training For Cycling
How Do I Engage My Core When Cycling?
Should you engage your core while cycling? Absolutely!
Even if youâve strengthened with cycling core exercises, itâs important to practice engaging your core while riding. Even while Iâm on an endurance ride, I am always conscious to maintain core engagement and good posture. When you practice this all the time, it will become natural, even when youâre on the rivet during a bike race or interval workout. There are a few cures to keep in mind when trying to engage your core:
Back straight: Similar to what you worked on with the dumbbell row, focus on keeping your spine straight. This will help you to support yourself on the bike and increase core/glute engagement while also giving your lungs more room to expand while breathing.
Pelvis locked in: Now, focus on keeping your pelvis stable. Let your legs do the work. In an effort to put out more power, cyclists tend to rock their pelvis back and forth. This actually causes a loss of power and efficiency. Remind yourself of when you stabilized your pelvis during the bird-dog or hollow body exercise, now do so on the bike.
Stay calm: Rhythmic breathing and a calm mind will help you maintain good posture on the bike. If youâve ever watched the best climbers in the world riding up alpine climbs, youâll see what I mean.
Core Workouts for Cyclists: Conclusion
Consistency is key with the core exercises for cyclists. One or two core workouts a month will surely be hard but just like with any athletic endeavor, you must be willing and ready to play the long game.
4-5 times per week is ideal. Take note of your WEEKLY minutes of core work and try to increase by 5-10â total per week at least.
YOU WILL FEEL A DIFFERENCE in your athletic performance, and in daily life. Itâs a no-brainer, donât forget to train your core!
If you have never trained your core and want some specific help, please let us know and we will give you some advice that is specific to you and your individual questions and needs. EVOQ.BIKE is here to help! Contact us today to learn more.
If youâve found this blog useful, please pass it along to one of your cycling friends! Weâre always looking to reach new cyclists and hear what they think!