I’ve recently been speaking with more cyclists and the conversation always gets down to core conditioning.  Whether your a recreational outdoor rider, a life cycle aerobic person or a serious cyclist, back strength and flexibility are the key to a stronger core. Since you spend significant time flexing at the hip and leaning forward at the lumbar spine, your back needs to be not only strong but “pliable.” Maintaining a space between the ribs and hips while sitting during your pedal is key to being efficient while pumping those legs.   When your “out of the saddle” the less compression you have on your hips allows you a longer more powerful revolution and the key to both of those is a stronger core.  In addition, strong adductors (inner thighs) will keep the knees in line and the pressure between the big toe and first toe while on the pedal will allow the knee and the hip to keep it’s line and therefor an efficient rotation.  Here are a few “tips” for core conditioning for cyclists

Since you are in a semi-crunch position during cycling/biking, back extensions of every type are important and that means working the entire back from head to sacrum.   Keeping your face to the floor to maintain a straight line from head to sacrum, simultaneously lift your upper torso and lower torso by pressing the pubic bone to the floor, contracting the glutes and maintain a straight frame.   Hold for 15-20 seconds..Start with 10-20 and work your way up.  Get 30-60 seconds rest between and if you start to feel a little pressure on the lumbar spine, don’t raise as high and give it a break.  DO THEM EVERYDAY!!!

CORE…...No need to do more crunches, start doing more planks…lateral on elbow and hand, standard on elbow and hands and on a ball both elbows and hands.  Make sure the elbows or hands are DIRECTLY UNDER THE SHOULDERS!! This will not only keep your core stronger and longer, it will also strengthen your entire back.

There are a few other areas that are important to work on including the “IT” Band and Psoas. Get hands on work for the psoas and roll the IT band until you have tears in your eyes…, don’t forget to stretch everything you have that attaches to the pelvis.  Low back, adductors, quads, hamstrings and gluteals.  Include the calves and achilles, mid back and up[per back.

Spend a good 2-3 minutes doing the stretches before and after your rides.

Happy Cycling!!

Bret Caslavka, M.S.

Friday, May 13th, 5-8 p.m.

Pilates Plus San Diego

1940 Fifth Avenue Suite 301

Register Now!

Make this Friday the 13th your lucky night and meet the artists, their parents, mingle with friends and bring your check book (had to throw that in) to help a wonderful cause. We are fortunate to have such talented youth in our local San Diego Community at High Tech High and this is a wonderful opportunity to get together in a small, comfortable environment.  Bring a friend and put this on your calendar.

You will receive an official invitation very soon with all the details
so calendar this NOW (please).

Friday the 13th is your lucky day!!

I’m guessing champagne, chocolate, cheese and sparkling cider…

…..How bad can that be??

Not to mention some pretty darn good company…..

Register Now!