Over the summer I neglected part of my training regime that I’ve learned is extremely important – my core. It’s one of those things that only takes a couple sessions a week, but is so easy let go and forget about. You don’t notice the benefits of having a strong core until you’ve let a couple months slide by and you’ve lost it. That’s where I am now.
I was excited when a Core Strength and Conditioning Specialist named Tony Fahkry contacted me asking if he could share his knowledge on this blog. The timing couldn’t be better. What he ended up writing for us is a great core exercise routine for us cyclists that can mostly be done at home. Thanks Tony!
Core Training For Cyclists
by Tony Fahkry www.befit4life.com.au
If you’re a recreational or racing cyclist, you may benefit from the following exercises designed to strengthen and stabilise your Core or Inner Unit.
I can hear the sigh of frustration. As if you didn’t have enough training to do, some bloke is advising strength training as well! “But I hate gyms”, I hear people saying. These exercises may be performed twice weekly during an off season, with great long lasting benefits.
Please note: the exercises outlined here are general in their function, though applicable for cycling. I would suggest consulting with a health professional prior to starting a program, if you are new to training. There are many factors for this disclaimer, though injury and progressive overload are two main ones that spring to mind.
Allow me to clarify some terms outlined below in the exercises and their execution.
Reps: The number of repetitions performed during a set.
Sets: Several exercises completed in a series, which consist of reps.
Intensity: The level at which you perform the exercises. -2 indicate stopping 2 reps short of exhaustion with perfect form.
Tempo: The speed at which the exercises are performed in order to maximise time under tension.
Rest: Is essential between sets in order to allow recovery for the next load of exercises.
1. Swiss Ball Oblique Crunches Against Wall
Find a position against a wall and lie over the Swiss Ball so that your hip is on the apex of the ball. Start in the pictured position, with arms across the chest, leaning over the ball as you transition through the movement.
Note: This is a great exercise for the co-contraction of the internal & external obliques which stabilise the pelvic girdle during cycling.
Reps: 12 – 16
Sets: 3
Intensity: -2
Rest: 60 – 90 secs
Tempo: 2:1:2
2. Prone Cobra on Swiss Ball
Lying over the Swiss Ball so that the apex of the ball falls in-between the navel and just over the groin area. Start in the flexed or lying over the ball position. Palms are facing the roof. Contract your glutes and draw your shoulder blades together as you extend through the movement. Externally rotate the arms with thumbs up as though performing the “Fonzie” salute. Maintain head in line with spine.
Note: A good exercise for those who are quad dominant cyclists and require glute & middle – lower trapezius activation. Also facilitates strengthening of the lumbar extensor muscles necessary for keeping you in the riding position for hours.
Reps: 12 – 16
Sets: 3
Intensity: -2
Rest: 60 – 90 secs
Tempo: 4:4:4
3. Quadruped Alternating Superman
Start on all fours on the ground. Wrist stacked below shoulder & knee directly under hips, so the body forms a square shape. Draw navel to spine, while maintaining a neutral spine. Extend opposite arm & opposite leg straight out and to a 45° deg angle to the spine. Be sure hips do not rock from side to side.
Note: Great movement for thoracic and pelvic stabilisation. You will certainly see which side you are weak on when performing this exercise. Strengthens the lumbar & thoracic muscles which are essential for stabilising the trunk & pelvis in cycling.
Reps: 10 – 12
Sets: 3
Intensity: -0
Rest: 60 – 90 secs
Tempo: Hold for 3 – 10 seconds
4. Prone Jacknife on Swiss Ball
Start with arms resting on the apex of the Swiss Ball. Be sure to choose the right size ball based on your height. Draw navel to spine. Roll forward with simultaneous motion at the hip and shoulder joints. Only go as far as you can while holding perfect spinal alignment. At no time should you feel any pressure in your low back nor should your head drop down.
Hold for the prescribed number of seconds and then roll backward, breathing out through pursed lips as you come back.
Note: Another great exercise for cyclists as it trains the co-contraction of the Inner Unit musculature. It also facilitates stability & strength of the core for those longer rides.
Reps: 10 – 12
Sets: 3
Intensity: -2
Rest: 60 – 90 secs
Tempo: 3:1:3
5. Standing Cable Woodchops. High ->Low
Start with shoulders back and down, head straight up. Begin the action by driving from the pelvis. Lean from one side of the body to the other side by initiating a side movement. Grip the handle with outside hand first, then inside hand over to activate internal/external oblique’s. The action should finish just past the knees, with trunk in an erect position.
Note: A fantastic twisting exercise which is important for any individual. Approx 93% of human muscle fibres are laid in a diagonal, which facilitates rotational work during exercise. Integrates left/right brain hemispheres and foot/ankle, knee & hip co-ordination.
Reps: 16 – 20
Sets: 3
Intensity: -2
Rest: 60 – 90 secs
Tempo: 2:0:2
6. Supine Lateral Swiss Ball Walkout
Lying supine on a Swiss ball, with head and shoulders on the ball. Legs should make a 90° angle with the ground and ankles should be in vertical alignment with the knees. Arms out to the side in a straight manner, holding a dowel rod where possible. Begin moving slowly from side to side; maintain straight hips and glutes squeezed throughout the movement. Exhale as you reach the side and cannot possibly go any further. Do not allow your head to drop or lose its position on the Swiss ball.
Note: Great exercise for glute/pelvic synergy & activation. Teaches stability and the spinal/pelvic muscles to strengthen & stabilise the Inner Unit.
Reps: 4 – 6 each side
Sets: 3
Intensity: -2
Rest: 60 secs
Tempo: 3:1:3
{ 17 comments }
Yeah, this is going to blow that right out of the water. Listen to this: 7… Minute… Abs.
why not 6 minute abs?
Wow – that's hard core!
Excellent! This is a very useful post.
Been thinking lately that I really need to start doing more than just working the legs.
I'm set for everything except the Standing Cable Woodchops. I wonder if there's some inexpensive home equipment that attaches to a door frame or something? Google time…
yeah it's very good, but there are alot of simpler techniques that improve flexibility, and you don't have to rely on a ball or a stick to achieve them.
Go to bunnings and get a pulley from the rope section. Get some decent rope make a handle and use a bucket of water for weight.
Yeah, if your not completely satisfied with the 7 minute workout we'll throw in the extra minute free
Great to see a common-sense core workout that highlights the need for stability and the ability to resist rotation. The crunch is dead!
Eeeee!! Prone Jacknife!! Those things are evil but my goodness, do they work! The really evil variant is to do a push-up whilst fully extended on the ball. I used to fall off the ball all the time but when I managed to do a full set, I felt like I'd really achieved something. But could be just me and I'm great big wussy weakling.
Timely post that's reminded me I've been extremely slack with my core strength in the last few months.
I was listening to the ex-pro who was commentating on the Tour Of Turkey coverage on Eurosport and he said that he was doing 1 hour plus each day of core strength as a pro. The stuff must work!
Woodchops may also be performed with a medicine ball or a weighted plate i.e. 5kg – 10kg. It provides a similar movement. The advantage of the cable is that allows you to monitor your execution and move through a fluid range.
As a road cyclist I spend approx 1 – 2 sessions these days on core strength, taking no more than 40 minutes to complete. The idea is to SUPPORT the work you're doing on the bike and not ADD to. Core training can fatigue the neuromuscular system, so adequate rest is required after exercise.
You'll feel the benefits immediately with a stronger, more stable trunk on the bike. Your position will also be improved with less fatigue in major muscle groups translating to an improved output via the pedals.
If anyone noted in the media last year, Lance Armstrong spent a number of sessions in the gym performing core and related exercises prior to his return to cycling. He made the mistake of putting on too much muscle initially, since he'd obviously been away from the sport for some time. Forward to the Tour de France, he had lost most of that 'bulk' and leaned down, yet retaining much of the core strength he'd completed in the gym.
Such as Hank?
You could buy some Therabands from Rebel or somewhere similar and tie one up about head height. You can then extend down and to the side with resistance coming from above, as with the cable, rather than holding the weight plate up. Any non-branded stretchy elastic would probably do the same thing for less!
In order to complete these exercises properly, it's important to learn how to engage the deep core muscles in the pelvic area and be able to hold them and breathe normally whilst performing the exercise. To turn on the pelvic muscles, it's like stopping the flow of urine / or pulling you bum up, turn on the muscles in your pubic bone / groin area then continuing with the exercise. If I'm technically inaccurate here, please feel free to correct me.
When exhaling, you have to really concentrate to keep it all together as it's harder than it looks – it was for me anyway. I've been doing core work (or is it really a male term for pilates? :) ) with a physio, mostly to help with my running but have felt the benefits on the bike already.
if you can fold it up and put it under the bed i'm in, swiss ball pfffft, it cannot be of any benefit as it won't pack up and fit in the wardrobe or under the bed. i'd say these exercises are a far cry from the truth.get-it far cry “Fahkry” lol.
Yes you are correct Gaffer in your description of activating the inner unit of the deep core muscles. This is known as drawing or hollowing, which is a cueing strategy used to facilitate the activate of the following muscles in concert with one another: transversus abdominis and posterior fibers of the obliquus internus abdominis, pelvic floor muscles, multifidus and lumbar portions of the longisssimus and iliocostalis, as well as the diaphragm.
This needs to be taught in a controlled environment by either a physio or trained health professional. What I have attempted to outline in this article, hence the disclaimer, is a basic understanding of core exercises and how cyclists can benefit from such a program.
Good to hear you're seeing some benefits on the bike
Great article by a great guy! Thought it had to be you Tony when I read the article on the train this morning (could download the pics). Hope all goes well with befit4life.
cheers,
Anth (from your Kmart and St Jo's days…geez that's a while ago!)
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