{"id":5828,"date":"2023-11-20T09:53:37","date_gmt":"2023-11-20T08:53:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=5828"},"modified":"2023-11-20T09:53:37","modified_gmt":"2023-11-20T08:53:37","slug":"these-four-core-exercises-could-make-you-a-faster-cyclist","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2023\/11\/20\/these-four-core-exercises-could-make-you-a-faster-cyclist\/","title":{"rendered":"These Four Core Exercises Could Make You a Faster Cyclist"},"content":{"rendered":"

If you\u2019re looking to get faster at cycling, the first thing to do is commit to consistently training; adding a couple of structured rides a week with some longer sessions at the weekend is a good first step. Signing up to an online training programmes can take out a lot of the guess work so perhaps consider forgoing your daily coffees and investing instead in your hobby.<\/strong><\/p>\n

<\/p>\n

If you\u2019re already consistently training without seeing a lot of progress, there could be other areas that you\u2019re neglecting. A prime example of this is strength training<\/a> and your core. If your trunk is wobbling around a lot, you\u2019re losing power that could be transmitted through your legs and into your drive train.<\/p>\n

We spoke to specialist cycling physio Lucy Poole to find out the most effective way for cyclists to get faster through core work.<\/p>\n

\u2018Being a strong cyclist requires more than just strong legs,\u2019 says Lucy. \u2018Your core is a complex network of deep and superficial spinal, pelvic and hip muscles, so needs to be challenged in a variety of ways. These exercises can help reduce injury and maximise power transfer into the pedals.\u2019<\/p>\n

Lucy suggests the following exercises, performed 2 or three times weekly. Hold each exercise for ten seconds and repeat 6 times.<\/p>\n

Beginner curl up<\/strong><\/h2>\n
    \n
  • Start in a supine position with your hands supporting your lumbar region without flattening the lower back to the floor.<\/li>\n
  • Flex one knee to 90 degrees and keep the other leg relaxed on the floor.<\/li>\n
  • Lift the head and shoulders a short distance off the floor and leave the elbows on the floor.<\/li>\n
  • Do not produce any movement in the head and neck (no flexion or chin tucking).<\/li>\n
  • Try to picture the rotation point being in the thoracic spine and view the head and neck as a block that should be lifted as a whole.<\/li>\n<\/ul>\n

    Side plank<\/strong><\/h2>\n
      \n
    • Lie on your side with your legs straight and in line with your body.<\/li>\n
    • Support the upper body on the elbow\/forearm, with the elbow directly under the shoulder. Place your top arm on your side.<\/li>\n
    • Lift your pelvis off the floor to create a straight line with your body, and hold the position without allowing your pelvis to drop.<\/li>\n
    • Repeat on the other side.<\/li>\n<\/ul>\n

      Lower back extension hold<\/strong><\/h2>\n
        \n
      • Lie face down on a mat with your arms behind your head and your chin tucked in.<\/li>\n
      • Lift your upper body up by pulling your shoulder blades together without lifting your feet.<\/li>\n
      • Return to the starting position and repeat.<\/li>\n<\/ul>\n

        Bird dog<\/strong><\/h2>\n
          \n
        • Get on your hands and knees (four point position) with your knees directly under your hips and your hands directly under your shoulders. Your back should be in a neutral position (slightly arched) and your chin must be tucked in.<\/li>\n
        • Tighten slightly your abdominals, lumbar muscles and pelvic floor muscles then lift one arm and the opposite leg without allowing the trunk or pelvis to move or rotate.<\/li>\n
        • Try to grab something far away in front of you with your hand and touch an imaginary wall far behind you with your foot instead of just lifting them up.<\/li>\n
        • Lower your leg and arm back to the floor and repeat with the other leg and the opposite arm.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          If you\u2019re looking to get faster at cycling, the first thing to do is commit to consistently training; adding a […]<\/p>\n","protected":false},"author":178,"featured_media":5832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"global-categories":[],"class_list":["post-5828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-the-latest"],"yoast_head":"\nThese Four Core Exercises Could Make You a Faster Cyclist - \u0160koda We Love Cycling - United Kingdom<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/uk\/2023\/11\/20\/these-four-core-exercises-could-make-you-a-faster-cyclist\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"These Four Core Exercises Could Make You a Faster Cyclist\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re looking to get faster at cycling, the first thing to do is commit to consistently training; 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