Training for back strength

[Deleted User]

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woody-som

Pilates will strengthen the core, including the back, and also increase flexability.

Otherwise gym work, using a rower, or weights and upright rows, bent over barbell row, squats, etc.

I've been doing 1hr session of pilates for 6 months, and have noticed the stronger core muscles supporting me better, and the flexabiilty helps, as I seem to get tight muscles from cycling and running. If you try it, be prepared to do at least a 6 week course of 1hr sessions, to get the hang of it, and before you really get to notice the difference.

Hope this is of some use, happy new year

Chris

cougie

Yeah - Pilates - get a good teacher and go to classes. Tell the teacher your problems so they know what to work with.

As Chris says - its a bit of a slow burn - no endorphin rush !

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ut_och_cykla

Pilates will probably help with general core strength. BUT Make sure your back is healthy otherwise tho' (no slipping discs etc!). According to my own theory a Sore back from climbing comes from not having enough oomph (strengt, endurance or otherwise) in your legs, and as you tire your back has to take over. Get fitter for climbing (long TTs etc?) and try both dead lifts (lift brabell with straight back from ground to standing)and rowing type activities at the gym - especially bent over barbell rows which mimic teh static position on a bike reasonably well. BUT (again!) be very careful. Get some good advice on lifting technique and make sure you're back is ok otherwise.

popette

ut_och_cykla wrote:

Pilates will probably help with general core strength. BUT Make sure your back is healthy otherwise tho' (no slipping discs etc!). According to my own theory a Sore back from climbing comes from not having enough oomph (strengt, endurance or otherwise) in your legs, and as you tire your back has to take over. Get fitter for climbing (long TTs etc?) and try both dead lifts (lift brabell with straight back from ground to standing)and rowing type activities at the gym - especially bent over barbell rows which mimic teh static position on a bike reasonably well. BUT (again!) be very careful. Get some good advice on lifting technique and make sure you're back is ok otherwise.

a weighted bra would be great for building up the back muscles

ut_och_cykla

popette wrote:

ut_och_cykla wrote:

Pilates will probably help with general core strength. BUT Make sure your back is healthy otherwise tho' (no slipping discs etc!). According to my own theory a Sore back from climbing comes from not having enough oomph (strengt, endurance or otherwise) in your legs, and as you tire your back has to take over. Get fitter for climbing (long TTs etc?) and try both dead lifts (lift brabell with straight back from ground to standing)and rowing type activities at the gym - especially bent over barbell rows which mimic teh static position on a bike reasonably well. BUT (again!) be very careful. Get some good advice on lifting technique and make sure you're back is ok otherwise.

a weighted bra would be great for building up the back muscles

Too right popette You can get weights for wrists and ankles already - perhaps we should patent teh idea
I am a rubbish typist at best and worse when suffering a heavy cold. Hope teh gist of what I was trying to say got past the laugh 'BRA BELL' has/will cause!

popette

I make typos all the time and would never normally point them out to anyone else, but yours really tickled me and I couldn't resist. Doing deadlifts with a weighted bra would actually work - perhaps we should patent it.

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PhilofCas

A very simple one you can do at home:

Lie on your front, then raise yourself on your elbows and also your toes, hold in this position until you start to feel it, rest and repeat, do a series of these depending on your capability. To increase the effectiveness raise a leg off the floor and periodically alternate.
I'd aim to do these every other day.

woody-som

phips wrote:

Well, did my first pilates session yesterday morning. And after getting past the stigma of being the only bloke in the class, I can safely say today I am sore! Clearly that got the ole core working hard.

Think I'll stick to it

Don't worry, I was the only bloke in my class when I started 8 months ago. me and 15 women, some would say lucky ). Now have two other guys with me. Don'y worry about it, just go and enjoy the class, you will see and feel the benefits soon.

Started a second class just before christmas, again only bloke in the class, but one hot teacher.

Don't know why, as pilates is recomended by all the sports mags (Cycling+, 220Triathlon, Runners World etc) but not many seem to take the advice.

[Deleted User]

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woody-som

phips wrote:

Yeah, and it was invented by a bloke too eh?

I can definitely see the value in it for cycling, for sure. I'm off to my second class tomorrow night

yep! Joseph was a Dancer, and a Boxer, and used it to help inmates when he was in jail.

J2R2

I use the gym three times a week. There is a machine there like a chair with a bar behind your back. You select the weight you want using a pin and then lean back on the bar with your hands on your chest. I do two sets of thirty each time.

I don't do much climbing - flat dual carriageways are more my natural habitat - but I have found that it really helped me to maintain an aerodynamic position, and to push big gears, in time trials this year.

ut_och_cykla

PhilofCas wrote:

A very simple one you can do at home:

Lie on your front, then raise yourself on your elbows and also your toes, hold in this position until you start to feel it, rest and repeat, do a series of these depending on your capability. To increase the effectiveness raise a leg off the floor and periodically alternate.
I'd aim to do these every other day.

Yes the 'superman' lifts are good too. You can use different arm positions too - straight out like superman, to the side (like a crucifixion!) and clasped above bum. Alternate with crunches, leg lifts, sit ups etc and you have a do anywhere programme for at least some of the core muscles.

il_principe

I've signed up for a 6 week beginner Pilates course sarting in Feb. £66 for the lot which seems good value. Looking forward to it, I know my core is not strong enough and hopefully pilates is the answer.

PhilofCas

jashburnham wrote:

I've signed up for a 6 week beginner Pilates course sarting in Feb. £66 for the lot which seems good value. Looking forward to it, I know my core is not strong enough and hopefully pilates is the answer.

how many sessions per week ?

il_principe

PhilofCas wrote:

jashburnham wrote:

I've signed up for a 6 week beginner Pilates course sarting in Feb. £66 for the lot which seems good value. Looking forward to it, I know my core is not strong enough and hopefully pilates is the answer.

how many sessions per week ?

Just one session a week to start with. Once that's done I'll hopefully sign up for 2 sessions a week providing it's doing the business!

PhilofCas

jashburnham wrote:

PhilofCas wrote:

jashburnham wrote:

I've signed up for a 6 week beginner Pilates course sarting in Feb. £66 for the lot which seems good value. Looking forward to it, I know my core is not strong enough and hopefully pilates is the answer.

how many sessions per week ?

Just one session a week to start with. Once that's done I'll hopefully sign up for 2 sessions a week providing it's doing the business!

Unless i'm reading it wrong, i can't put this any other way - it's not good value for money at £11/session, you could do it at home could you not ?, i'm not trying to be a pillock or show you up, i just whince at things like this, someone's pockets are being lined.

il_principe

I think £11 an hour in central London is reasonable, given the instructor has to cover the cost of room hire etc. I know people that pay £100 month for gym membership, or £45/session with a personal trainer.

I can't do Pilates at home as I need to be taught how to do it properly and talk to an instructor about which exercises will help me with my specific goals.

PhilofCas

jashburnham wrote:

I think £11 an hour in central London is reasonable, given the instructor has to cover the cost of room hire etc. I know people that pay £100 month for gym membership, or £45/session with a personal trainer.

I can't do Pilates at home as I need to be taught how to do it properly and talk to an instructor about which exercises will help me with my specific goals.

fair enough Jash, just seemed a lot of money to me, as a comparison, my 2 kids and i go kickboxing, it costs £6 for the 3 of us for a 1 1/2 hour session at a professional well run club (though this is central Yorkshire, different price structure up here i suppose), can't fault you for going and it's your money not mine, like i said, no intention at all to make anyone out to be a fool, happy pilateing

il_principe

That's the cost of living in London I guess. One place I looked at wanted £75 per session, so £11 is a bargain by comparison!