Way back in time when I used to play rugby I focused so much of my training on my upper body and core. I knew back then that I needed to be as strong as possible in those areas to withstand the impacts and be powerful enough to break tackles. The legs were pretty well taken care of by the amount of running and specifically sprinting that I did at the time.
When I came to cycling back in 2006 however (and not really knowing any better), I assumed I didn’t need that core strength anymore, and that all I needed was my legs to be as powerful as possible. And let’s be honest, when other responsibilities started to pile up and time became limited, certain things just got ignored. I used all my free time to train on the bike and really neglected the core and upper body.
Clearly this was very naive, and a few tweaked back muscles later, I finally acknowledged that I needed to do more work on other things than just my legs.
After his incredible season back in 2012 Bradley Wiggins explained in an interview that he had been working on core exercises for cycling throughout the 2011-12 winter season, in an attempt to stabilise the bike and make his power output more efficient. If you go back and watch his performance in the Olympic Road Race Time Trial you will notice his upper body hardly moves in comparison to his rivals.
Working on core exercises for cycling enables more of the power that is generated by your legs to go into the pedals rather than being wasted on wobbling around.
What is Core Strength?
Core strength is a topic physiotherapists harp on about endlessly, but what are we talking about exactly? And what core exercises for cycling are there?
Core stability is the ability to control movement around one’s trunk or midriff, good control in this area allows the muscles that power our limbs to work more effectively at their specific job of producing power. The core is supported by the abdominals, these can be broken into three key muscles: rectus abdominus, obliques and the tranverse abdominus. Each of these groups has a specific role but they work together to provide overall stability.
15 minutes of core exercises for cycling
There are many different core exercises for cycling; from functional movement to more controlled Pilates. Our initial part of this series will focus on relatively static exercises that can be used to work the core effectively. As a warning to those with lower back problems, it may be worth consulting a physiotherapist before starting these core exercises for cycling.
Core Exercises for Cycling: Standard Crunch
- The standard and twisting crunch work the rectus abdominus and the obliques
- Lie on your back with legs bent and feet shoulder width apart
- The standard crunch involves placing hands on thighs and sliding them up until they are touching the top of your knee
- The movement is small to protect the lower back; this area should be kept in neutral or pressed into the floor so it does not over arch
- Three sets of 20-30 repetitions with 30-60 seconds rest between sets would be a good starting point
- Although one of the easiest core exercises for cycling it must be done with good form to be effective – protect that lower back
Core Exercises for Cycling: Twisting Crunch
- The twisting crunch involves taking one hand to the opposite knee and alternating hands
- The same principles of keeping the lower back flat against the matt still apply
Core Exercises for Cycling: Dead Bugs
- Dead bugs are relevant to cycling because they involve a similar cyclical action whilst having to stabilise the lower back
- Keeping your lower back in a neutral position or pressed into a mat, go into the start position. Lie on your back with knees bent at 90 degrees, lower legs parallel to the floor. Point your arms directly towards the ceiling.
- From here extend one leg out to 45 degrees whilst keeping the other leg at 90 degrees
- Extend your leg over 2-3 seconds in controlled fashion and focus on your lower back so that it doesn’t arch upwards
- Your breathing should remain controlled
- Now alternate legs in a controlled manner ensuring your back stays firm and your breathing remains controlled
- Attempt three sets of 45-60 seconds
- If you have any twinges or pain in your lower back stop the exercise and consult someone who will be able to give you appropriate coaching on the correct technique
Core Exercises for Cycling: Standard Plank
- Planks are a great way to work on your static core strength, but they do require a relatively good level of fitness
- The aim is to support your midriff between your elbows and feet
- Attempt 3 sets of 45-60 seconds with the equivalent rest between sets
Core Exercises for Cycling: Side Plank
- Side planks are great for the obliques
- The aim is to support your body weight between the elbow and feet, this time on your side
- Lie on your side with your elbow directly under your shoulder and feet stacked or staggered. Engage your core and glutes to lift your hips until your body forms a straight line from head to heels.
- Attempt 3 sets of 30–60 seconds, keeping hips lifted and shoulders away from ears.
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What I’ve been listening to while writing
The XX – XX
This album is 20 years old now (nice coincidence that XX = 20), and I can’t quite believe it. I’m delighted I’ve managed to get tickets to go see them for the first time ever this summer in Zurich. Excited doesn’t even begin to describe the feelings. This album is such a moment in time for me, and was such a seismic piece of music back in 2006. I’ve pretty much loved everything they’ve ever done, and all of the solo projects too. Seeing Jamie XX DJ last year in Montreux was also such a life affirming, crazy dancing moment. Can’t wait.
