Hard Core (handy for travellers/audax)

bahzob

I know opinions are divided as to whether or not doing core exercises helps cycling.

However I think its fairly universally accepted that these can help with some of the challenges of today's lifestyle.

I've been doing them pretty much since I started training seriously some 8 years ago.

A few months back Audax UK reviewed and recommended this book as a means to help get your body sorted for doing massive rides.
http://www.amazon.co.uk/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X

I bought it and have been extremely impressed. It's as comprehensive an overview of how your muscles/skeleton is put together as you are ever likely to need and includes a pretty comprehensive overview of what can go wrong, specifically if you are a cyclist but in practise probably for just about anyone.

It also has the widest, well thought out and best described set of drills I have ever seen. They are structured into 3 levels of difficulty, each level having 5 separate routines focussing on one aspect or another.

If you buy it today, start level 1 and reach level 3 by next spring I can pretty much guarantee you will look and feel better. It also wouldn't surprise me if you also find your cycling improves.

The exercises require no equipment and can be done in a small space. I wish I had this book when I was doing loads of business travel, the exercises are absolutely perfect for doing in some bleak hotel with no gym.

Amongst other things it actually clearly defines what the "core" actually is and how this means just doing a limited set of drills like crunches/planks etc can miss the point and may even do more harm than good.

This was brought home to me when I tried doing the drills. I was pretty confident in my ability, I could do umpteen situps and hold a plank for 5 minutes, so I jumped into level 2. And failed spectacularly. I had to go back to level 1.1. Several weeks later finally go to level 2 and have noticed the difference.

PS I know the "author" is a doper. But don't think this should put you off the book. He didn't write it and the woman who did really knows her stuff.

top_bhoy

bazhob, I've just ordered this on the back of your recommendation of it over the last week or two so it had better be good

Seriously though, while only time will tell and is only part of an overall solution (I'm awaiting CT scan results), it does look like this book could assist me with management of the back pain I'm currently enduring. I'm not on any retainer or commission but to add to bazhobs post, this is the description from where I ordered from:

Brand New Book. "Tom Danielson's Core Advantage" offers cyclists a core strengthening programme to make every bike ride faster and painfree. This comprehensive approach shows the 50 essential core workout routines that will build strength and endurance in the key core muscles for cycling - no gym membership required. For years, professional cyclist Tom Danielson battled back pain that hurt his race performance and made riding his bike painful. Personal trainer Allison Westfahl cured Danielson's back problems with a core training programme that has become Danielson's secret weapon for climbing and time trialing. Rather than focusing on leg strength alone, Danielson's total-body strength routine boosts his performance, helps him recover from injuries, and gives him an edge in the peloton. "Tom Danielson's Core Advantage" shares three core strength plans so any cyclist can enjoy faster, longer rides. Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to stabilise the upper body, improving cycling efficiency and reducing the fatigue that can cause back and neck pain.Cyclists will use their own body weight during exercises for the lower back, hips, abs, chest, and shoulders to build strength in these critical areas. Danielson models each exercise in clear photographs. Diagrams of key muscle and bone structures explain the goals of each workout. Riding a bike takes more than leg strength. Now "Tom Danielson's Core Advantage" lays out the core strengthening routines that enable longer, faster rides.

Who knows, in the first quarter of 2014 I may be in a better position to do my own review of the book based on personal findings.

napoleond

I've just had the Tom Danielson book delivered. Flicking through it looks like a proper effort rather than purely cashing in on the name.

I have just been having a week of physio on my bike at a convelescent home which included a lot of core work. It was like a light switch with my glutes, my back was horrendously over active. Result has been virtual elimination of lower back pain, and,HUGE impact on my cycling power and comfort. I did a 2hr hard turbo session on Sunday and power was the same as in a similar 2hr hilly TT (that this turbo session was based on) when I was fit before I broke my back. I couldn't believe it.

Going to use the book to build on this before I go for another week of intense treatment in Jan.

Wtf?!? F l i c k i n g gets caught by the swear-sensor?!? :shock:

marcusjb

I was actually looking at this book the other day - your recommendation has just made me press the go button.

I've never really done anything other than ride my bike to get fitter/stronger during the season - for my style of riding (Audax), by the time I am riding the long stuff, I've spent enough time in the saddle to really not have any aches or pains.

Looking at the 24hr TT next year, I have got a lot to do - I've never used aero bars in my life (have a set now waiting to go on the bike), so I think my core strength is going to take some work to get happy with the lower position etc.

Looks a good book - let's hope the reader has some winter discipline.

scapaslow

I've just got this book and refreshingly for a typical how to American publication it is to the point and doesn't make spurious claims. The "Tommy D's Take" captions are a bit annoying but not overbearing and the author seems to know her stuff.
Never having done any kind of core work, I've decided to start at Level 1 Workout 1 and go from there. The author recommends 4 weeks at each program/workout before moving on. Given that there are 3 levels each with 5 programs/workouts thats 60 weeks! Or am i missing something? She does say somewhere that you can work on different workouts simultaneously but doesn't explain how best to do this.

Certainly looks promising. Even the pre workout dynamic stretches have me feeling better!

wardieboy

Has anyone purchased the kindle version, if so do the pages display ok with the tables and photos?

bahzob

scapaslow wrote:

I've just got this book and refreshingly for a typical how to American publication it is to the point and doesn't make spurious claims. The "Tommy D's Take" captions are a bit annoying but not overbearing and the author seems to know her stuff.
Never having done any kind of core work, I've decided to start at Level 1 Workout 1 and go from there. The author recommends 4 weeks at each program/workout before moving on. Given that there are 3 levels each with 5 programs/workouts thats 60 weeks! Or am i missing something? She does say somewhere that you can work on different workouts simultaneously but doesn't explain how best to do this.

Certainly looks promising. Even the pre workout dynamic stretches have me feeling better!

I'm glad you and others have found the book useful.

Wrt to moving through the levels it's difficult to make one size fit all and I guess the author is deliberately being conservative to counter folks (like me) who try to rush through the exercises too fast. She also says that if you have one particular area of focus us can just do that one e.g. do the "Tommy D" level 1 for four weeks @ level 1 then move onto level 2.

Like she also says the best guide is probably when the exercises start to feel easy. Quite a few of the exercises are similar between levels, but the higher level ones at a twist so one thing to do is if something feels easy try the next level equivalent, if you can do that to target reps then it's a good sign you are ready to move on.

littledove44

wardieboy wrote:

Has anyone purchased the kindle version, if so do the pages display ok with the tables and photos?

I have it on kindle for iPad. Tables and photos are perfect.

Hawmaw

I've just got it on Kindle. Determined to avoid jumping straight into the programme so I'm ploughing my way through all the stuff about the body and what everything does and how it can be damaged etc etc etc.
Looking forwards to getting started ....

top_bhoy

Quick question on the Tom Danielson book.

How long on average does it take to do one of the programmes?

imposter2.0

Another question on the book - are there any particular insights in there which are not available anywhere else on the internet?

napoleond

Insights? Probably not.

imposter2.0

NapoleonD wrote:

Insights? Probably not.

Insights into achieving a more stable core, I mean. My own core is relatively poor due to a previous back injury, so I'm just trying to establish if the book offers anything new that can't already be found online or elsewhere..

bahzob

Imposter wrote:

NapoleonD wrote:

Insights? Probably not.

Insights into achieving a more stable core, I mean. My own core is relatively poor due to a previous back injury, so I'm just trying to establish if the book offers anything new that can't already be found online or elsewhere..

Bit of an impossible question to answer. The internet is a big place.

What I can say is that I've spent most of the 8 years or so doing core exercises off and on, gleaning information from forums and the net.

By a country mile this book is the best source I have found.
- It gives a comprehensive definition of what exactly the "core" is, how it works, how it relates to cycling and what can go wrong
- The exercises are thorough, well structured and described. As a big plus they require nothing in terms of special equipment.

Cost is around 3.5 pints of beer. At that price I reckon it's money well spent just in terms of the time you will save trawling the search engines for information that probably won't be any better,most likely worse.

napoleond

Well. Holy crap.

Done three sessions, yesterday did the L1 W1 just before my legs gym session. BIG PB on the squat rack. Ar5e is killing me today though.

Already seeing that I've hardly any back pain!! :shock:

bahzob

NapoleonD wrote:

Well. Holy crap.

Done three sessions, yesterday did the L1 W1 just before my legs gym session. BIG PB on the squat rack. Ar5e is killing me today though.

Already seeing that I've hardly any back pain!! :shock:

Excellent, be interesting to see if you notice any effect on the bike.

napoleond

Yeah! around 10-15% increase at around FTP!!

Backside is KILLING me though

marcusjb

My copy has arrived and I've read quite a bit of it - it's well written and explains things very well. Workouts all look quite sensible and I can see how I might hopefully progress over Winter.

I will be starting at the beginning (L1 W1) today.

scapaslow

bahzob wrote:

I'm glad you and others have found the book useful.

Wrt to moving through the levels it's difficult to make one size fit all and I guess the author is deliberately being conservative to counter folks (like me) who try to rush through the exercises too fast. She also says that if you have one particular area of focus us can just do that one e.g. do the "Tommy D" level 1 for four weeks @ level 1 then move onto level 2.

Like she also says the best guide is probably when the exercises start to feel easy. Quite a few of the exercises are similar between levels, but the higher level ones at a twist so one thing to do is if something feels easy try the next level equivalent, if you can do that to target reps then it's a good sign you are ready to move on.

I tried moving on to Level 2 Workout 1 from L1/W1, but i failed spectacularly on the first exercise - "opposite arm/leg reach from plank position". I could hardly manage 1 rep never mind 2 sets of 10 :oops: . It seems that the precursor to this is the "TT position hold" from L1/W4.

I will now go sequentially through L1 before attempting L2. L2 looks like a big jump from L1.

Big_Ring_Rider

Having had my eye on this book for a while, the reviews on here have made my mind up. Looking forward to having a structure to my core work, not the 20mins of planks, crunches etc every other night.

marcusjb

It's a crushing disappointment to find yourself thinking you are pretty fit and strong off the back of a hard season and, yet, holding your arms and legs in the air for a few seconds causing you much discomfort the next day...

Great stuff!

meesterbond

I don't know if you're on commission bahzob, but chalk another purchase up...

I've always been really slack at doing core exercises, the occasional crunch or plank set here and there so will be very interested to see how this works.

redjeepǃ

Another good book (not just core though) is 'You Are Your Own Gym' by Mark Lauren. Written by an Ex Navy Seal who's still a fitness instructor with them. Highly recommended.

petemadoc

Just ordered a copy for myself, sounds good.

Wiggle have stock so no need to use Amazon either:)

borisface

On the back of the recommendations I bought a copy as well. L1 workout 1 is tough LOL! Went out for a couple of hours after the first workout and the road was pretty bumpy - I really very sore.

napoleond

First run in a couple of months yesterday. I've always had a problem with lower back pain after 5 mins or so. Yesterday, 1hr 20 with none. Zero. None at all. I was almost laughing expecting the pain to start but it never did.

manxshred

I decided to move up to level 2 last night. I have been doing level 1 for a while now and am finding the exercises quite easy.

The first think I did was the plank arm/leg raises. Well, they are a bit harder than I expected. I could hardly do them. I ended up doing fewer reps, and holding for longer.
The step up a level is quite big.

bahzob

ManxShred wrote:

I decided to move up to level 2 last night. I have been doing level 1 for a while now and am finding the exercises quite easy.

The first think I did was the plank arm/leg raises. Well, they are a bit harder than I expected. I could hardly do them. I ended up doing fewer reps, and holding for longer.
The step up a level is quite big.

It is isn't it. Also there are some quite new forms of exercise that are a challenge. Good news though is that if you keep at it then the drills become easier and, at least in my experience, the move from L2>L3 is less difficult in comparison.

michaelede

Santa was kind enough to leave me a copy of this (well, the mother in law was )

Had a look through and it looks thorough.

I understand that you progress to level two when level one seems easy. But I am not clear about how you progress through the workouts at each level. Do you start at workout one and then keep cycling through each workout, e.g. Monday level 1 Workout 1 , Tuesday level 1 Workout 2, ... Friday level 1 workout 5 then start again next Monday at level 1 Workout 1 and keep going until all 5 workouts seem easy or do you do workout 1 until it feels easy (potentially 3 or 4 weeks) and then progress to level 1 workout 2?

I am sure I have just missed it but advice would be appreciated.

johnboy183

As well as having intermittent pain in my back, I have issues with my neck and very stiff shoulders. Whilst I appreciate this book is aiming at the core muscles, presumably performing the exercises will help the top half of my body too! Any experience of this anyone? Thanks.

napoleond

Yep, it's bloody great mate! Amongst many other issues I got stiff back/shoulders and this book has, in fact changed my life I exaggerate not.
Stem is now 3cm lower!!