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Core exercises for cyclists
Here's how to train the most important muscles for cycling.
ByDimity McDowell
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YOUR BULGING QUADS AND RAZOR-CUT CALVES are the envy of your pack, and you start every ride strong. As the ride progresses, though, your hips seesaw in the saddle, your lower back aches, and you slow in corners. The problem? Your core cries uncle long before your legs wear out. Although a cyclist's legs provide the most tangible source of power, the abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems.

"You can have all the leg strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, a DVD-based training program, and a personal trainer in Essex, Connecticut. "It's like having the body of a Ferrari with a Fiat chassis underneath."

What's more, a solid core will help eliminate unnecessary upper-body movement, so that all the energy you produce is delivered into a smooth pedal stroke.

Sadly, cycling's tripod position, in which the saddle, pedals and handlebar support your weight, relies on core strength but doesn't build it. To develop your high-performance chassis, try this intense routine, designed by Street. It takes only about 10 minutes to complete and focuses on the transverse abdominus, the innermost abdominal muscle, which acts as a stabilizing girdle around your torso, and also on your lower back, obliques, glutes, hamstrings and hip flexors, so your entire core—and then some—becomes strong and works as a unit. You'll notice that it skips the rectus abdominus, or six-pack muscle, because, says Street, "it's the least-functional muscle for cycling."

Do this intense routine, in this order, three times a week to create a core that lets you ride faster, longer, more powerfully--and finish stronger than ever.

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Merci beaucoup pour votre partage. C'est très intéressant. Asiaplus Voyages Vietnam
Spending countless hours in the saddle is no longer enough for pro cyclists to win stages or, better yet, get invited to represent their team at prestigious events, like the Giro d'Italia and Tour de France. Fact is, what these elite athletes do indoors is just as important as what they do outdoors. And the same holds true for you.
I forgot to mention, i do this only about 4 times a week..
I have a few problems with this article. First, I don’t agree with telling people to omit rectus abdominis exercises. The rectus abdominis assists with respiration, so it's not a muscle that should be neglected. The problem most people have involve muscle imbalances- the rectus abdominis is usually stronger than the lower back, so you run into problems with a posterior tilted pelvis and a flat or rounded back. This leads to back pain. Also, just because the rectus abdominis is stronger than the lower back doesn’t mean that the rectus abdominis is strong. The second problem involves the exercises. Although the article starts out with a recommendation to omit rectus abdominis exercises, exercise number one, six, seven and eight rely heavily on the rectus abdominis. Exercise seven should not even be recommended because spinal flexion is not safe, functional or specific to any movement in cycling- when will a cyclist ever perform a movement similar to exercise seven? Exercise one doesn’t work the lower back enough to include it in the list of muscles under “What It Works”. Exercise three won’t engage the core well because your lying your “hips and stomach” on a stability ball. The only exercises that work the core well are exercises two, four, five and eight. Please contact me for any exercise suggestions on your next article. I am certified through a nationally recognized organization (American Council on Exercise) to provide Personal Training and hold a Fitness Specialist degree in kinesiology. Please leave a message at my blog:
"Don't attempt on the road unless you have the handling skills of Tom Boonen." Yeah, I'm not sure that even if you had the handling skills of Tom Boonen you would want to do this at this point in time. He's been having trouble staying on the bike... maybe you should change this to Fabian Cancellara or Philippe Gilbert, but definitely not Boonen.
Cyling well requires strong legs and helps develop them. Cycling well requires a strong core, but does not develop it. I understand that there is a difference between working muscles and holding muscles, but this has never made sense to me. Is this just an accepted truism or is there any fact behind it?
I had major back surgery a little over a year ago, fusion 3,4,5. So, most of the exercises mention I can't do. I had gone to PT who recommends other exercise. So, if you have a sore or bad back use caution. Oh, I have no discomfort riding.
i do a lot of indoor training in the winter time,what exercises do you recomend in the gym,that will make me not loose the aerobic condition whilst improving by upper body and giving me more strength ??