Strong Core = Strength, Power & Stamina!
Introduce core work into your training, and you’ll see increased strength, power and stamina on the bike. Do these exercises twice a week, ensuring not to do them on back-to-back days.
(Do 3 sets of 20 reps; rest 1 minute between sets)
This movement works the abdominal area.
1] Lie on your back with your knees bent, feet flat on the floor and shoulder-width apart, toes pointing straight ahead and arms at your sides. Activate your core by bracing your stomach muscles—as if you were about to be punched in the gut—and squeezing your glutes.
2] Lift your hips off the floor so your body forms a straight line from knees to shoulders. Hold and slowly return your hips to the floor, touching down momentarily, then repeat. Your hips should remain even.
(Do 3 reps; rest 1 minute between reps)
You’ll strengthen the muscles on your ribs, which you use when climbing.
1] Lie on your side with legs straight and spine aligned. Place your elbow directly under your shoulder for support.
2] Tightening your abdomen, lift your torso off the floor so your body forms a straight line. Hold for 30 to 60 seconds, then lower to the floor.
(Do 3 sets of 15 reps; rest 90 seconds between sets)
This works the upper extensor muscles of the spine and counteracts the hunched-forward riding position.
1] Lie on your stomach with your arms at your sides, palms on the floor.
2] Tighten your glutes and slowly peel your upper body off the floor for five to 10 seconds, stopping when you feel tension. Pause, then slowly lower back down. Easier option: Perform the move with your hands resting on the back of your head and your stomach on top of a stability ball.
(Do 3 sets of 20 reps; rest 90 seconds between sets)
Working your lower back creates a stable platform for your legs and prevents imbalances between your abs and back.
1] Lie on your back, thighs perpendicular to the floor, knees bent at 90 degrees.
2] Maintaining a 90-degree angle at the knee joint, bring your knees toward your chest. Pause, then return to the starting position. Continue at a controlled pace—don’t cheat by rocking back and forth or swinging your legs—and concentrate on your lower abdomen throughout. Breathe normally.