Do you think ‘six-pack’ when talking about the core? Think again, strengthening the core (Abs, Glutes and Back) can add some serious targeted strength to your body, translating into performance gains on the bike – better climbing, resistance to fatigue, less neck, shoulder and lower back discomfort and more efficient pedalling – getting more from your watts!
Using bodyweight alone, you have the ability to make some serious gains in your performance, not to mention reducing the risk of injury, and improved comfort in the saddle.
How do you switch on the core?
The TVA (the invisible muscle) Transversus abdominis is the base for your strong core. Built deep inside the torso, it protects your back and helps maintain good posture. Whilst not offering the same obvious but superficial gains as the classic 6 pack (get crunching for for those) developing your deep core muscles is the starting point for any serious cyclist.
Some simple exercises to get the core switched on include the Bird/Dog – a great challenge to train the core to remain stable, while moving the limbs and improving balance. The plank – the king of all cyclists’ core program, which can be developed in so many ways as you develop the stability, balance and strength to progress.
With daily online and pre-recorded cycling specific classes, why not have a go at some of our beginner session, and challenge your core? Once you find your weaknesses, you can target your areas for improvement.