Ask the Trainer – Core Training for Texas cyclists

Our resident expert Nick Clayton and now Colorado Wheelbrother has created another article in our series of ‘Ask the Trainer‘.

Resident Wheelbrother Chris asks: What is the best way for us to strengthen our core to improve our cycling performance while preparing for Hotter ‘n Hell and the Goatneck rides?

Nick: “Core” is one of the hottest buzz words in fitness.  This article will tell you how, why and what core exercises help and what core exercises are actually counterproductive.

What’s the “Core?”

The core consists of the hip and trunk muscles.  More specifically, it can be broken down into 2 subsystems, the “inner unit” and the “outer unit.”  The outer unit consists of consists of larger, more superficial muscles that aid in movement.  The inner unit consists of deeper, stability-based muscles that provide the foundation and base for all movements.

• Proper bike setup is critical along with optimal core strength.
• The typical cyclist, with an average cadence of 90 revolutions per minute, will pedal between 16,000 & 21,000 revolutions during a typical 3—4-hour ride and upwards of 33,000 for a 6-hour ride. The repetitive motion of cycling and the   fixed position of the pelvis & feet require efficient movement patterns to avoid excessive stresses being applied to the musculoskeletal structures of the lower extremity.  In simple terms, when you fatigue in your core you change the way you press/pull on the pedals, which increases stress on the knee and hip joint.
• In a study looking at the effect of core fatigue on cycling, a significant decrease (30.0—43.3%) in peak torque, total work, average power, maximal repetition total work, and average peak torque was demonstrated when cycling after an exhaustive core training workout.
• A study measuring the effects of a core training program completed 5 minutes after a cycling workout showed decreased Lactic Acid (LA) levels throughout the entire body.  This clearing of LA helps total body recovery following a ride.

How the Core Affects Cyclists’

• Stability — the most important function.
  • A stable core maintains proper hip and spine alignment, allowing you to get optimal effort from the legs and glutes.  Without stability more stress falls on the hamstrings, low and upper back.  This leads to decreased performance and low back, neck, hip, and knee pain.
  • Lack of inner unit stability results in outer unit compensation.  Specifically rectus abdominus dominance (most superficial abdominal muscle); it pulls the rib cage down, increasing stress on the upper back and neck muscles, decreases breathing efficiency, and weakness in the glutes.
• Strength & Power —having a strong and powerful core is important to certain athletes but is not paramount for endurance athletes/cyclists.

Exercise “Do Not Do List”

1. Crunches – Aside from being a very non-functional exercise, strengthening this muscle pulls your upper body into a kyphotic (increased curve in the upper spine, i.e. bad posture) position, which is detrimental to everyone, especially someone who spends time hunched forward on their bike for hours on end.
2. Sit-ups — One of the most useless exercises.  Sit-ups primarily train the hip flexors in a very “un-functional” manner.  They are also frequently tight on cyclists and because they insert directly to the lower back vertebrae, result in low back pain and hamstring overuse/knee issues.
3. Good Mornings — This exercise is done standing with a barbell across your back and rounding down and back up.  Flexing the spine with heavy weight increases the stress to the low back.  This puts tremendous stress on the ligaments and gel-like discs that cushion and support your vertebrae.
4. Leg Lifts — unless this exercise is done while you maintain and focusing on a neutral pelvic tilt, this exercise is great at overtraining the hip flexors and stressing the low back.

Exercise “To Do” List for Cyclists’ (Click exercise for sample videos from Youtube)

1. Kneeling or Standing Cable Chop
2. Kneeling or Standing Cable Lift
3. Plank — Standing Cable Hold
4. Planks & Side Planks
5. Kneeling Back Extension

Nick is the owner of www.njcfit.com and offers online strength training programs, both generalized and individualized.  Email Nick at njcfit@yahoo.com to receive a link to view a core workout for cyclists.