4. Core Exercises for Cyclists
Mountain climbers
You take the position of a support forward on straight hands. You then move the knee of one leg towards the abdomen, keeping the torso level and stomach tense, then return to the support and repeat the movement to the other side. This exercise teaches you how to keep your legs stable while working, it is a movement very similar to the one you do while riding a bike, so it will make it much easier for you to transfer exercises from the gym to your bike training.
Try to do them at the beginning slowly focusing on stabilizing your position in 12-15 repetitions per side, repeating the whole thing in 3 series. With time you can start doing this exercise faster in order to improve your condition and perform it for a period of e.g. 30 seconds of hard work with your legs – but remember that hips cannot move constantly up and down but you have to keep them in one position!
Side plank with leg rising
You take the position of a side support on your forearm with your legs straight in your knees. Then you try to lift your hips up as high as possible and hold this position, your task will be to lift the free leg up and back. It is great for cyclists because with a stable core and a stable pelvis, you move your lower limb, additionally strengthening your middle gluteal muscles. Perform 8-12 repetitions per side, then do the same on the opposite side. Repeat the whole thing 3 times.
Plank rising
Start with the forearm support and move to straight hands, then return to your starting position. Another very good exercise, but we change the muscles that work, because with a stabilized pelvis you try to raise and lower the position with your hands. The most important thing is that you eliminate sideways movement of hips as much as possible, your pelvis must be as walled up as possible and the movement takes place only in your hands. Do this exercise in the number of 8-12 repetitions in 3 series.
Bird dog
The starting position in this exercise is kneeling supported – knees are under the hips and hands under the shoulders – you hold your knees 1-2 cm above the ground. Your task will be to move your knee as far as possible towards your hand in this position, keeping it low on the ground – your back should be neutral – then you repeat the same thing to the other side. You do it all in 8-15 repetitions per side in 3 series.
I hope that thanks to this article I have introduced you to the subject of core training for cyclists. Remember, however, that it is never possible to perfectly reproduce the exercise technique in pictures, so for your own health and effects consult a good personal trainer in your area and make sure that you do these exercises properly!
We recommended to do Core training for Cyclists 1-3 time a week depends on part of the season and lever of your performance.
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