Have you noticed in your latest cycling catalogs there are now stability balls and bands for sale – what do they have to do with cycling!? LOTS! Many people have now heard the word “core” and core training, but what does that have to do with cycling, group rides, and racing? Again, LOTS!
Think of your core as being the center structure based upon which all movements start from. When you have to quickly adjust to changes, bunny hop, shift in the wind to remain upright… etc. etc. all these require that the core is engaged, strong and stable.
But, what is the CORE? The core is more scientifically referred to as the lumbar pelvic hip region, and is essentially your trunk without your arms or legs – however your muscles and tendons have a lot of connections and extensions that go past just the trunk area into the legs.
The transverse abdominus is a muscle in your core that is the first muscle (in the body) to fire in response or preparation for movement. If you have a dysfunctional timing sequence (weak core), then the chance that you have lower back pain is great!
We train our clients on how to better engage their core muscles to get the most out of the body!
This information has many effects on you as a cyclist.
If your core is not engaging properly, then you may feel pain in your lower back. The interesting thing is that your back may be stronger than you think. In fact it may just be overloaded because your abdominal muscles are not doing their fair share of the work, and the lower back has to do extra to support your spinal column.
Try pedaling with your abs pushed out for 30 seconds, then try pedaling with your abs pulled in for 30 seconds – big difference.
Check out my post on how to get six-pack abs.
What those bands and stability balls are supposed to be used for is strength and stability in the core. There are dozens of exercises and even more variations of each exercise to suit all ability levels!
Check out some variations in the Video section.