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Optimise your cycling performance through training the core stabilization system

Updated: Oct 16, 2020

Introduction

Cycling has become increasingly popular amongst all ages over recent years. There are many different types of cycling, including road, BMX, mountain biking, cyclocross, time trial, commuting or simply having a leisurely family bike ride. Whether you are serious about improving your cycling performance or you just want to cycle to keep fit, it is important to ensure you are strong and stable on the bike at all times by having a properly functioning core stabilization system.

Cycling is primarily a sagittal plane motion-based exercise, which means the motion is primarily forwards moving. However, cyclist’s must be trained in triplanar motions when training the core to withstand the torsional loads associated with sprinting, out-of-the-saddle climbs and high speed racing and cornering. A properly functioning core stabilization system provides a platform for prime drive musculature whilst resisting high torsion triplanar loads.

Here are some example exercises to improve your core stabilization system for cycling performance:

1️: Half Kneeling Chop (challenges balance reactions laterally)

2: Tall Kneeling Chop (challenges balance reactions in the anterior/posterior directions)


3️: Plank Track


Have you sustained an injury that is holding you back in your cycling ability?

Do you want to improve your cycling fitness and performance, whilst preventing injury setbacks?

At Limitless Physiotherapy we offer individualised physiotherapy, one to one exercise sessions and programming to help you on the road to recovery and improve your cycling performance.

Book an appointment with Limitless Physiotherapy today or contact us at contact@limitlessphysio.co.uk / 07984869249 to find out more about our services.


References

C. Liebenson. Functional Training Handbook.

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