Core Exercises for Cyclists

by Trish Dugan, USA Triathlon Level I Certified Coach
www.endurancefactor.com

A rock solid core is more than just a showpiece for your day at the beach. Think back to your last long run or ride. What started to hurt first? If you’re a typically well-conditioned endurance athlete, it’s generally not your legs or your lungs.  Rather your lower back starts to ache and it becomes harder to stabilize your hips over the saddle, or keep your hips from dropping as you run. The culprit here is weak abdominals.

The foundation of a strong pedal stroke and good running form stems from the transverse abdominus, the inner most abdominal muscle that serves as a stabilizing girdle around your midsection. Focus on developing this muscle, in addition to your obliques and your lower back muscles, and you’ll be well on your way to feeling stronger on the bike and the run. You’ll also reduce your risk of injury.

I know…yet another line item on your laundry list of daily chores. Brush teeth. Feed dog. Do 500 crunches.

But it doesn’t have to be boring or difficult to develop abs that will be the envy of all your riding buddies. It can be accomplished in as little as 10 minutes each day. So jump off your bike or end your run a little sooner, and get ‘er done.

Do the following exercises three times a week:

1. Stability Ball Crunch

Muscles used: transverse abdominus, obliques, lower back

  • Lie with the middle of your back on a stability ball, your knees bent 90 degrees and your feet flat on the floor.
  • Place your hands behind your head, but don’t pull your head.
  • While squeezing your belly button toward your spine, lift your upper back off the ball
  • Lower slowly as far as you can control
  • Repeat for 20 repetitions

2. Reverse Crunch

Muscles used: Transverse Abdominus, Lower Back

  • Lie on the floor with your knees bent and shoulder flat against the floor
  • Contract your abdomen and draw your knees into your chest
  • Extend your legs up to the ceiling, raising your lower back off the floor
  • Hold and release, repeat for 20 repetitions

3. Bridge on Stability Ball

Muscles used: hip flexors, glutes, lower back

  • Rest head and shoulders on stability ball with neck in neutral position
  • Hips, knees and ankles should be aligned
  • Lower and lift the hips with control, thinking about pushing your hips toward the ceiling
  • Repeat 20 times slowly

4. Plank on Stability Ball

Muscles used: trapezius, upper and lower back, abdominals. Builds strength for riding in aero position or drops.

  • Assume prone plank position with forearms resting on stability ball
  • Keep back straight and abs tight
  • Hold for 1 minute

5. Russian Twist with Medicine Ball

Muscles used: Obliques. Improves stability in the saddle and helps with bike handling and cornering.

  • Hold a medicine ball in a seated, reclining position with feet up or resting lighting on ground
  • Counter-rotate the upper and lower body while moving the ball from side to side.

6. V-Sit with Medicine Ball

  • Begin in a seated position, contract your abs, and lift your legs to up to a 45 degree angle
  • Reach your arms toward toes while holding medicine ball
  • Hold this V position for a few seconds, slowly lower to starting position
  • Repeat 20 times