Core strength and Stretches

jdtate101

Hi all.

New here so bit of background first:

Started road cycling to loose weight. Started at 18st and am now 15.5st 3 months later. Goal is 13st. Doing on average 100-130 miles per week (usually a 20 miles at lunchtime and a 40/50 miles at the weekend).

Now my questions:

1) I'm after exercises to increase my core strength as I find after long climbs I get back aches. I am aware part of this might be saddle height/position issues but also want to increase my back muscle strength to help the issue. Recommendations for exercises is what I'm after.

2) With the above I'm looking for recommended back stretches pre and post ride to help.

3) Maybe a related issue, but I find I get pain in the soles of my feet (just behind the toes on the bottom of my foot) after a long ride. I'm using SPD's and the shoes are a correct fit and are comfortable, so again is this related to my leg length (saddle height)? I'm traditional a bit flat footed so maybe additional insoles would help?

Anyway, thx for any replies....

J

Headhuunter

I try to strengthen my core and feel it helps but there are many here who declare this is rubbish and core strength is irrelevant to cycling. I do the plank, side plank and various other exercises which I don't know the name of.

As for stretches, I regularly stretch all muscles below my waist, however I think the hamstrings are particularly prone to tightness in cyclists.

ut_och_cykla

The benefits/or irrevelance of core work, weight training etc have been done to death here and on other forums BUT my choice would be some well executed press ups as I don't think that static exercises like the plank give very much more than being able to hold the position for longer. Obviously if you have a back issue get it checked out by a physio first.

If you want to do strength training I suggest you do it the off season and concentrate on well executed free weight, multi joint exercises like squats, dead lifts and barbell rows leaning forward. But progress carefully and get someone who knows what they're doing to show you. And don't expect it to help your actual cycling much!

Spend some time and money getting comfy on your bike would be my highest priority as as you cycle longer/harder poor bike fit will hold you back and perhaps cause injury. It sounds as if you are sitting too high and too stretched at the moment.
Hoep you get it sorted

trickydisco

Well if it's good enough for Liam kileen it's good enough for any cyclist

Liam kileen core routine

Part 2

I had a coach that advocated core work and got all the people he trains to do it ( this includes many elite road racers and 2 Olympic cyclists)

irezumi

I find Bent over Row's, Dorsal raises and pull ups help me maintain a strong back.

McBain_v1

@trickydisco
that is an excellent link - thank you.

Herbsman

trickydisco wrote:

Well if it's good enough for Liam kileen it's good enough for any cyclist

Liam kileen core routine

Part 2

I had a coach that advocated core work and got all the people he trains to do it ( this includes many elite road racers and 2 Olympic cyclists)

Seen part one - didn't realise there was a part 2. The exercises helped with my lower back pain... Ta for that

trickydisco

The best routine i've heard is the turkish get up. Liam Does it in that 1st video* The reason i'm told it's good is because it develops functional strength and works nearly every muscle in the body

*57secs in the 2nd vid

Garz

trickydisco wrote:

Well if it's good enough for Liam kileen it's good enough for any cyclist

Liam kileen core routine

Part 2

I had a coach that advocated core work and got all the people he trains to do it ( this includes many elite road racers and 2 Olympic cyclists)

+1

Great link tricky