'Core' strength and flexibilty - improvements needed.
Discussion
Looking for some pointers -
I'm 23, and a very keen cyclist/mountaintbiker. I'd put my Aerobic fitness and endurance up as 'pretty damm good'. However I've reached a bit of a peak, as many cyclists do apparently.
My legs are very strong - I have now reached a point where my cycling performance is getting blunted by my core strength - effectively my legs can only push as hard as the 'chassis' thats holding onto them. This is quite common - the solution is I need to strengthen up my core muscles, my gut, my lower back and my backside.
What do you reccomend? It needs to be something easy and cheap - what exercises can I do at home?
I'm 23, and a very keen cyclist/mountaintbiker. I'd put my Aerobic fitness and endurance up as 'pretty damm good'. However I've reached a bit of a peak, as many cyclists do apparently.
My legs are very strong - I have now reached a point where my cycling performance is getting blunted by my core strength - effectively my legs can only push as hard as the 'chassis' thats holding onto them. This is quite common - the solution is I need to strengthen up my core muscles, my gut, my lower back and my backside.
What do you reccomend? It needs to be something easy and cheap - what exercises can I do at home?
Do the plank or we refer to as the superman lift.
http://sportsmedicine.about.com/od/abdominalcorest...
For lower core - Lie flat on your back even couch is fine, raise arms over back of head to grab the arm rest or fixture. Lift legs together straight up and slowly lower down - repeat. Focus on using your core to raise legs and not thighs. 3x15 reps for starters and do more as it gets easier
http://sportsmedicine.about.com/od/abdominalcorest...
For lower core - Lie flat on your back even couch is fine, raise arms over back of head to grab the arm rest or fixture. Lift legs together straight up and slowly lower down - repeat. Focus on using your core to raise legs and not thighs. 3x15 reps for starters and do more as it gets easier
I am (was) in the exact same position as you - loads of cycling, no core strength.
Was a interview in one of the tri magazines with ain alur johansson, who is a machine on the bike.
Kinda stolen from his routine but modified a bit for me
Lie on belly, and raise left arm/right leg 20 times, alternating lefts and rights
Still on belly do 20 "backwards sit ups" dunno how best to describe them
20 press ups
lie on back and do 20 reps of lifting legs vetrical and trying to touch your toes, think they are called something like a swiss army knife - like what the post above describes, but with a sit up included.
20 press ups
Once every day before bed, have really noticed the difference, definatley feel a lot more comfortable on the bike, have dropped my position 5mm since i started (2.5mm each time) and feel just as happy in the new stupid sadle to bar drop position as I ever did before.
Was a interview in one of the tri magazines with ain alur johansson, who is a machine on the bike.
Kinda stolen from his routine but modified a bit for me
Lie on belly, and raise left arm/right leg 20 times, alternating lefts and rights
Still on belly do 20 "backwards sit ups" dunno how best to describe them
20 press ups
lie on back and do 20 reps of lifting legs vetrical and trying to touch your toes, think they are called something like a swiss army knife - like what the post above describes, but with a sit up included.
20 press ups
Once every day before bed, have really noticed the difference, definatley feel a lot more comfortable on the bike, have dropped my position 5mm since i started (2.5mm each time) and feel just as happy in the new stupid sadle to bar drop position as I ever did before.
Edited by Parsnip on Friday 21st August 08:07
I have a back problem exascerbated by poor core stability - as well as some exercises from the physio (including plank and many variations on the plank, mostly using a gym ball) I've started pilates recently - it is great! If you can find it, try "reformer pilates" which uses bed things which look like torture implements but really work your muscles!
Slagathore said:
Google 'the plank'
I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Bosu balls are great. Do as much as you can while standing on them (the other way up) - squats, arm curls, shoulder press etc. You won't be able to do monster weights as you'll be quite unstable, but just being on them helps core strength and balance no end.I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Maxf said:
Slagathore said:
Google 'the plank'
I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Bosu balls are great. Do as much as you can while standing on them (the other way up) - squats, arm curls, shoulder press etc. You won't be able to do monster weights as you'll be quite unstable, but just being on them helps core strength and balance no end.I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Can't you just take up skateboarding?ShadownINja said:
Maxf said:
Slagathore said:
Google 'the plank'
I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Bosu balls are great. Do as much as you can while standing on them (the other way up) - squats, arm curls, shoulder press etc. You won't be able to do monster weights as you'll be quite unstable, but just being on them helps core strength and balance no end.I believe that's meant to be a good one.
Also, you can get those half ball things to do lunges on, that's meant to be a good one for the core muscles.
Can't you just take up skateboarding?Gassing Station | Health Matters | Top of Page | What's New | My Stuff