The CORE is one of the weak points of almost any cyclist, learn to strengthen it
Anyone, athlete or not, needs to have an active core to maintain good posture. Cyclists who do long rides on the bike even more so: it is essential to have an active core to maintain posture and, therefore, pedaling efficiency.
We can define the CORE as the nucleus of our body, made up of all those muscles that provide us with stability.. The anterior area of the CORE is formed by the following muscles: the transversus abdominis muscle “TVA” (deepest muscle that surrounds our viscera), internal and external obliques, and rectus abdominis. The posterior part, less known but equally important in our posture, is made up of the paravertebral muscles and the glutes.
The CORE It is one of the weak points that almost any cyclist hasIn addition to stabilization, it allows us to directly transmit forces between the lower and upper extremities.
for a good performance on the bike It is not enough to have a high maximum oxygen consumption, or good cardiovascular adaptations, we also need efficiency in pedaling.
The muscles that form our core maintain the neutral position of our pelvis, which we need so that both the anterior and posterior muscles remain stable and thus avoid generating injuries.
Benefits of working the core in cycling?
- Correct stabilization of the shoulder girdle as well as the pelvic girdle that will provide us with a correct position
- Adequate stabilization and activation of the core will make us take greater advantage of the forces towards the trunk and legs.
- We will achieve a good posture that will allow a more efficient transmission of forces
- Helps us in a correct breathing pattern
Here we explain some exercises to work your core:
Isometric forearm plank
In a bottom position with forearms supported, elbows bent at 90º and open at shoulder height, keep the pelvis elevated at the same height as the head and the legs open at hip height, maintaining the fixed position.
The transversus abdominis must be activated at all times through a contraction of the entire abdominal wall while breathing in a controlled manner. To increase intensity and seek greater abdominal activation, we can make movements back and forth with the heels without moving the rest of the body.
Isometric Side Plank
In a lateral position, with the elbow and forearm supported, place the body in a straight line, resting one ankle on the other, keeping the trunk in an inclined position seeking maximum activation of the transverse abdominis so that the posture is correct. Make sure that the shoulders are on top of each other and there is no rotation of the shoulder that is on top.
shoulder bridge
To activate the glutes and hamstrings, I place myself in a supine position, with my heels supported, my knees bent, and my toes raised.
The exercise consists of raising the pelvis slowly and being careful not to make a maximum extension of the lumbar area when raising the pelvis (do not raise it to the maximum, and maintain abdominal activation at all times).
It can also be performed with the entire sole of the foot resting on the ground, but the hamstring activation is less.
Superman
This exercise combines balance work and abdominal activation. We start from the quadruped position, with the hands supported at shoulder height and the arms well stretched, and the knees supported at the same height as the hips. The exercise consists of raising one leg at the horizontal height of the pelvis and shoulders (do not raise it above the lumbar area to prevent it from arching) and raising the opposite arm to shoulder height, trying to reach as far forward as possible. .
Author Anna Munoz. Responsible for Physical Activity and Health “MEN SANA Sports Medical Center”. ddirector and representative MAMIfit Huesca
