2 Aug 2016
6 TIPS: CORE TRAINING FOR CYCLISTS
Working your lower back and stomach will lay the foundations for faster, stronger riding…
While riding your bike is clearly essential to improving your performance, there are further exercises that you can perform off-the-bike to strengthen your core, which will improve your aerodynamic position, (see Pedro’s Tips on fit) as well as sustain it for longer periods.
The great thing about the following exercises is that the only equipment you’ll need is a Swiss ball. They can be performed at home or in your work hotel room. They’ll take no more than 20 minutes and you should do them a couple of times a week. The first two exercises require a Swiss ball; the final four just need you and a dollop of commitment…
1. Oblique crunches
Lie over the Swiss Ball so that your right hip’s on the top of the ball and your lower limbs, torso and head are in a straight line. Place arms across your chest, leaning over the ball to the side as reach for the floor. Repeat on other side, doing 12-16 reps in all.
2. Prone jacknife on Swiss ball
Adopt the press-up position with your feet rested on the Swiss Ball, then simply draw your navel to your spine. Your hips and shoulder joints should roll forward slightly, too, though ensure you maintain excellent spine alignment right through to your head. Also remember that at no time should you feel any pressure on your lower back or let your head drop. Hold this position for 5-10 seconds and then return to start position. Do 8-12 times.