STOMACH FOR THE FIGHT
These simple pre-lunch core exercises will boost your performance the next time you ride
Side planks with leg raises
HOW? Lie on your side using your forearm for support. Hold this for 30 secs, then raise your top leg and hold for another 30 secs. Aim for 3x60 sec holds each side.
WHY? “Lateral stability is important in cycling,” explains coach Phil Paterson. “When we’re trying to put all our force into rotating the cranks, any wasted movement from swaying knees, a rocking torso or a bobbing head costs energy. Side planks will help to prevent your hips and core from moving around. And the extra leg raise works the gluteus medius (outer pelvis muscle) with the opposing obliques (side muscles) to really increase this stabilising e!ect.”
Swiss ball jack knives
HOW? Adopt a press-up position with your legs on a Swiss ball. While maintaining your balance and a neutral spine [where the spine is under the least amount of stress], bend from your hips and your knees to tuck the ball underneath you. Aim for 3x10-15 reps.
WHY? “Maintaining a neutral spine while balancing on the ball requires a strong core – and all those microadjustments replicate what we need to do to stay upright on our bikes when we deal with bumps or crosswinds,” says Paterson. “Strong shoulders and arms are also important when out of the saddle. And strengthening your hip flexors from a stretched position will really help if you have a seated ated job and spend many hours rs a day with your hips flexed, which can exacerbate strength imbalances.”
Dead bugs
HOW? Lie on your back with arms and legs outstretched in the air, knees at 90 degrees. Engage your core, keep your right arm and left leg still and move your left arm and right leg to the floor, in opposite directions, keeping your back firm on the floor. Do 3x10 reps on each side."
WHY? The ability to remain stable while working opposing body sides is a crucial skill for cyclists. “Try to sprint on the turbo without holding the bars and see how much less force you produce,” says Paterson. “This drill helps you to maintain a stable spine and torso while your limbs move, in just the same functional way as when you’re walking or cycling.”