Best/most effective core exercises for cyclists?

[Climb01742]

Winter's here, time to hit the gym more. I've always worked on core stuff, but to be honest, it's always been kinda haphazard. I'd like to be more disciplined and targeted this winter. With that in mind, which core exercises are most effective for cyclists? Thanks in advance.

[MattTuck]

Winter's here, time to hit the gym more. I've always worked on core stuff, but to be honest, it's always been kinda haphazard. I'd like to be more disciplined and targeted this winter. With that in mind, which core exercises are most effective for cyclists? Thanks in advance.

Probably depends on your own individual starting point, so I'm not sure one could say there is a particular exercise or set of exercises that are best for all cyclists.

[drewellison]

Personally, I do planks. I don't know if there's better/more appropriate, but that's what I do.

[don'TreadOnMe]

planks w/pushups mixed in, situps, and burpees.
:-)

[SoCalSteve]

Not sure these are specific for cyclists or not, but they have sure helped me be more comfortable on the bike.

Planks

Dead bugs
Bridges with kicks
Figure eights
( these 3 with ankle weights )

Squats with weights

[rnhood]

Just cycle through the machines gyms often have. I don't like them however, those machines do tone other muscles as and probably help with some flexibility too. I wouldn't spend too much time or get obsessed with this "core" thing. Just do it from time to time, and try to enjoy it. Pilates or maybe Yoga might be good too.

I only swim as an alternative exercise, and it suits me fine. I tried the machines and did not enjoy them much, if at all. I've been saying for years that I will try Pilates (or Yoga), but to date just have not had the motivation.

[Louis]

Here's some interesting stuff comparing various core exercises:

(See the attached PDF below the image for more details. "ACE" stands for "American Council for Exercise")
https://www.acefitness.org/

[floxy1]

I like the set from mtb coach here:

http://mtbcoach.com/training-sessions/core-workouts/

I also like the book 'foundations' which has some good exercises focused on eliminating lower back pain via core strength.

[Louis]

good exercises focused on eliminating lower back pain via core strength.

+1

In my case vertical knee raises + back extensions did a great job on my lower back pain during cycling. I'm not sure which one did the trick, because I was doing both at the time, but they worked.

[93legendti]

I don't know if they are the best for cycling or not, but Spider-Man Push Ups are "more fun" than planks...

http://www.menshealth.com/video/spiderman-pushups

[Louis]

I don't know if they are the best for cycling or not, but Spider-Man Push Ups are "more fun" than planks...

http://www.menshealth.com/video/spiderman-pushups

Yup, that's exactly what my arms look like.


(not)

[chiasticon]

you could buy or (preferably) steal this dirty doper's book: https://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X

I'm haphazard too. most of the exercises I do are standard things and can be found in that book or elsewhere (planks, side planks, windshield wipers, bicycle kicks, etc). I think it's best to get down a half dozen or so that you can feel and that you know you'll do regularly, and then do that. better than having a ton or a really great regimen that you seldom do.

[Mzilliox]

Yup, that's exactly what my arms look like.


(not)

but those calves.... hahahah

[MattTuck]

+1

In my case vertical knee raises + back extensions did a great job on my lower back pain during cycling. I'm not sure which one did the trick, because I was doing both at the time, but they worked.

This is the problem with engineers. No commitment to the scientific method. Please repeat the experiment with better controls :)

[stephenmarklay]

This guy has done perhaps the most research into the subject and does have a few books.

https://uwaterloo.ca/kinesiology/people-profiles/stuart-mcgill

[stephenmarklay]

+1

In my case vertical knee raises + back extensions did a great job on my lower back pain during cycling. I'm not sure which one did the trick, because I was doing both at the time, but they worked.

I don’t think that leg raises are Dr. Stuart McGill approved but I have been doing hanging leg raises over the last several months and it does seem to relax the muscles of my lower back while strengthening hip flexors etc.

[JStonebarger]

Honestly, I think core strength for healthy cyclists is overrated. It sells magazines, but that's about it.

On the other hand, anyone who has injury/age to cope with -- say, anyone over 30 or so -- will have specific issues that might need attention.

I still do a few exercises PT gave me in 2010 after my spine fusion. Despite that, the gradual loss of flexibility in my hips and lower spine eventually led to high hamstring tendinopathy, making running impossible and even cycling uncomfortable. As a result, cross season ended early this year, and instead I'm doing a bit of light cycling, a lot of swimming (5 hours a week is a lot to me), and even more yoga.

It's helping. Even after only a few weeks the yoga is making a difference in flexibility and pain. For functional core strength, though, I can't imagine anything more effective than swimming.

[mcteague]

http://www.concept2.com/files/images/indoor-rowers/model-d/slides/black_profile.jpg

Tim

[Louis]

Tim

+1

My Model C is sitting right in the middle of my living room.

[mcteague]

+1

My Model C is sitting right in the middle of my living room.

I have an old Model B. Recently replaced the bungee cord, rollers, etc and it is still going strong.

http://www.concept2.com/files/images/service/indoor-rowers/model-b.jpg

Tim

[fignon's barber]

you could buy or (preferably) steal this dirty doper's book: https://www.amazon.com/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X


I'd highly recommend this book. Everything you need to know about core, and it's cycling specific.