Time: 20 minutes
Core training for cyclists: Cyclists often focus purely on legs, and neglect to train their core muscles as well. However, developing core strength will help improve stability and endurance while pedaling. Building upper body strength will also reduce feelings of pain, soreness, and fatigue in the neck & shoulders during longer rides.
Core Training for Cyclists:
Compliment your usual cycling routine with a core training workout once a week. Do 3 sets of 10 for each core exercise.
- Russian twist: Sit on the ground and hold a weight in both hands. Keeping your lower body stationary, lean your torso back to a 45 degree angle, rotate to the left and right, tapping the weight on the ground behind you with each rotation.
- Good mornings: Stand and hold a weight behind your head (but don’t let it rest on your neck). Keeping your back straight, hinge forward at the hips until your torso is parallel to the ground, then straighten back up.
- Planks: Hold a plank position in the center, left, and right, for one minute each.
- Shoulder press: Begin with your arms out at shoulder level, elbows bent at 90 degrees, holding a weight in each hand by your head. Press the weights upwards above your head, then return to shoulder level.
- V-sit ups: Lay on the ground with your arms and legs fully extended. Without bending your limbs, use your core to bring your arms and legs into the middle, attempting to touch your toes before lowering them back down.