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Core
Strength for Off-Road athletes A strong core and upper
body is needed to drive your bike through technical terrain
without losing momentum. Ultra-endurance mountain bikers need
a huge reservoir of core and upper body strength just to
maintain control of the bike for 12-24 hours of off-road
pounding.
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On-Bike
Strength Training During the Base 1 training phase,
most athletes work very hard in the gym, strength training
through the Maximum Strength (MS) period. Once this period
ends, leg strength is not automatically transferred to
the bike. It can be frustrating to see gym built strength
fail to transfer to the bike. There are two links that
need to be taken care of to ensure gym strength is transferred
into on-the-bike strength.
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| Strengthening
the Psoas Muscle The psoas muscle, is a combination
of the iliopsoas, psoas major and psoas minor muscles.
It originates on the lumbar spine, travels over the front
of the pelvis and inserts on the femur. It is the only
muscle which directly connects the core with the legs.
Most muscles go core to pelvis or pelvis to legs. In
the triathlon aerodynamic position, the psoas is in a
shortened state. Read
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Stability
Exercises for Cyclists The following exercises have
been specifically chosen to address the typical muscle
imbalances developed by cyclists. The biking position
causes certain structures to be elongated, while others
are kept in a contracted position. When a muscle is stretched
out for prolonged periods of time, (such as gluteus maximus
in cycling) it will become long and inefficient in portions
of its range. Other muscles, kept in a contracted position
will become shortened and overactive. This sort of imbalance
found between different muscles or even portions of one
muscle, can lead to injury and inefficiency.
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 Contact Lynda with Questions, Comments, or Suggestions. |
