If the training is strictly on the bike, now's the time to branch out. Here's why every cyclist should put strength training into their weekly routine.
At times a lot of cyclist ask about strength training. Should I? Shouldn’t I? Should I lift the heavy weight or light weight? Free weights or machines? Also what about Cross-fit training?
You’re out for a long ride and an hour or so in you’re feeling super strong. But, as time goes on, a niggling tightness starts to develop in your lower back. Tightness changes to back pain and soon you’re wiggling in the saddle, performing odd pelvic thrusts at your headset and even stopping intermittently to stretch.
Does this sound familiar? Assuming you’ve had your bike set-up checked, the problem lies within you and your core.
"You can have all the leg strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE.
Yes, Cyclists have very well strong aerobic engines, but very weak musculoskeletal systems for any other sports except cycling. They have the aerobic engine to run pretty fast for a prolonged period of time, but because cycling is weight-supported many cyclists can outrun their skeletal system’s ability to handle the stress of either the speed or duration of their aerobic engines can support. Similarly, regular cyclist frequently has severely underdeveloped upper body strength. This limits the exercise and activity options cyclists feel prepared to participate in. A strong core and strong abs are the tickets to cycling success and injury prevention.
While cycles it is the lower body pushing the power through the pedals, but it is the core that keeps the body stable on the saddle. Over the course of a three to four-hour ride, our core – more specifically our abdominals, oblique’s, latissimus dorsi and muscles around the spine such as thoracolumbar fascia – are put under a great deal of pressure.
At GNCC workout sessions, the primary focus of strength exercises for cyclists is to train in a similar motion to cycling with lower and upper body, while increasing overall core strength and muscular endurance. The main goal of strength training is to create a stronger support system for your core muscles while on the bike. For more information please connect with one of the core members of GNCC or Dr. Ravindra Kumar at +91-9213202109.