Cycling Plus

What can cyclists learn from gymnasts?

Olympic gymnast Max Whitlock explains why core strength matters...

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At first glance you might not consider cycling and gymnastics to be particular­ly similar sporting endeavours. Cyclists ride hundreds of miles, while gymnasts tumble around a 12-square-metre gym mat. Cyclists focus on spinning their legs, while gymnasts spin their entire bodies around a pommel horse. But gymnasts know how to build rock-solid core strength without packing on the bulk that will negatively affect their acrobatic activities. That makes their training methods uniquely valuable to road cyclists who want to build core stability and lean strength without adding unwanted muscle mass.

“As a gymnast, I don’t want or need bulk,” explains double Olympic gold medal winning gymnast Max Whitlock. “Most of gymnastics is about bodyweight exercises, so you have to be able to lift your own weight in different situations. We want a lean and light frame but we also have to be strong.”

Gymnastic training will build the deep core strength required to hold an aerodynami­c position, and enough upper-body strength to boost your bikehandli­ng skills. “When I think of core strength I don’t just think of the middlebody but full-body strength, stability, agility, coordinati­on, balance and flexibilit­y,” explains Whitlock. “Gymnastics teaches you that your muscles all work together.”

Start by copying Whitlock’s warm-up routine. “The exercises include things such as holds (eg planks); twists with a weighted plate; V-sits (sit on the floor, contract your core and lift your straighten­ed legs up at 45 degrees, while reaching forwards with your arms); rocking exercises (such as ‘the hollow rock’, in which you lie down, stretch out your arms and legs and rock gently forwards and backwards); sit-ups; and crunches with turns and twists,” explains Whitlock. “We do a minute of each exercise in the circuit.”

When you’ve mastered these drills, do some half-turn jumps: squat down and leap upwards, twisting 180 degrees in the air, and land in the opposite direction. And if you feel really confident, try some leg raises while holding onto some suspended rings. “The rings are a really good exercise because they don’t provide a solid base so your body has to use more muscles to stay balanced,” adds Whitlock.

“GYMNASTS WANT A

LEAN AND LIGHT FRAME BUT WE ALSO HAVE

TO BE STRONG”

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