How do you combine core and balance training in your cycling workout?

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If you love cycling, you know how important it is to have a strong core and a good sense of balance. Not only do they help you ride faster, smoother, and safer, but they also prevent injuries and improve your posture. But how do you combine core and balance training in your cycling workout, without spending too much time or energy on them? Here are some tips and exercises to help you get the most out of your cycling functional training.

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Juan del Campo Pastor

Director Servicios Jurídicos INCOGA

1 Why core and balance training matter for cyclists

Your core muscles are the foundation of your cycling performance. They stabilize your spine, pelvis, and hips, and transfer power from your legs to your pedals. They also support your breathing, digestion, and circulation. A weak core can lead to lower back pain, fatigue, and poor form. On the other hand, a strong core can enhance your endurance, efficiency, and comfort. Balance training is also essential for cyclists, especially if you ride on uneven terrain, tight corners, or windy conditions. It helps you maintain your stability, agility, and coordination, and avoid falls and crashes. It also challenges your brain, nervous system, and proprioception, which are vital for your reaction time and awareness.

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Juan del Campo Pastor

Director Servicios Jurídicos INCOGA
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Para mi el entrenamiento del core es la base de todos las disciplinas. En física es determinante el centro de gravedad, centro que en nuestro cuerpo se encuentra precisamente en la zona del core. Para evitar lesiones y hacer una técnica adecuada es fundamental tener una base fuerte, sino se tiene a la larga llegan los problemas

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Justin Yi

Goal: AT. //Doctor Of Chiropractic
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Core and balance training is vital to cyclists because it will stabilize the spine, pelvis, and hips by transferring power from the lower legs to the pedals. Strength training will challenge the cyclist to improve coordination, avoid falls, and crashes which will challenge the cyclists brain, nervous system, along with proprioception to improve reaction time and awareness. Most Goalkeepers in a professional soccer game will need to improve their reaction time and awareness to prevent the striker to score a goal into the oppositions net.

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cristian MAZARICHE

Lic. Kinesiólogia y Profesor de Ed.Fisica
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La importancia del Core es darle posibilidad al cuerpo de disociar movimientos del hemicuerpo superior del inferior en el caso del ciclismo, pudiendo mantener una posición firme y aerodinámica arriba y flexible,fuerte y móvil en el hemicuerpo inferior sin generar desbalance laterales por la misma inercia de cada giro del miembro inferior al pedalear. El equilibrio es muy amplio y depende del sistema nervioso vestibular y todos los mecanismos intrínsecos automáticos que vamos a realizar para mantener la vista en el horizonte pero para poder lograr eso es necesario que el core y el diafragma puedan mantener un traspaso de fuerzas del tren inferior al superior y viceversa de manera eficiente

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Megan Fuller

Pilates Instructor | Creator | Wellness content Creator of a unique method inspired by Pilates, focusing on core strength, balance & posture to help individuals move with ease.
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Core training should be used as conditioning for cycling. One of the best ways to train the core is by incorporating a Pilates practice. Pilates is excellent conditioning for cycling because it: -moves the spine in all planes of motion -challenges core strength by forcing it to stabilize against moving arms & legs -builds body awareness & improves intentional movement I’ve trained athletes from varying disciplines & all of them have improved their game from the benefits of Pilates.

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2 How to incorporate core and balance training into your cycling workout

The best way to combine core and balance training into your cycling workout is to do them before or after your ride, depending on your goals and preferences. Doing them before your ride can activate your core and balance muscles, warm up your joints, and prepare your body for the demands of cycling. Doing them after your ride can stretch your tight muscles, prevent soreness, and improve your recovery. You can also do them on your rest days or cross-training days, as long as you don't overdo it and allow enough time for recovery. Ideally, you should aim for 10 to 15 minutes of core and balance training, two to three times a week.

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3 What exercises to do for core and balance training

There are many exercises you can do for core and balance training, and you don't need a lot of equipment. Try to do 10 to 15 repetitions, two to three sets, with 30 to 60 seconds of rest between sets. Plank is a classic core exercise that works your entire abdominal area, as well as your back, shoulders, and glutes. Bird dog is great for improving your balance and stability, as well as your core and back strength. Bicycle crunch targets your obliques, which are important for side-to-side movement and rotation. Single-leg deadlift works your hamstrings, glutes, and lower back, as well as your balance and coordination. Russian twist focuses on your rotational power and endurance. Lastly, balance ball bridge is a fun exercise that works your glutes, hips, and core, while challenging your balance and stability.

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cristian MAZARICHE

Lic. Kinesiólogia y Profesor de Ed.Fisica
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El control motor del core se puede hacer desde ejercicios básicos a complejos, con bases sólidas y luego ir aplicando inestabilidad . Variantes hay miles, la importancia es encontrar el objetivo y exigir con la dificultad a medida que va pudiendo superar cada ejercicio realizándolo de manera correcta. Es importante buscar ejercicios que simulen o tengan algún parecido con el gesto deportivo y la posición. El equilibrio no consta solo del core, por eso van a tener que ser ejercicios multisegmentarios ya que se compone de un factor importante como la vista y la PROPIOCEPCION. Trabajar fuerza de core son estos otros dos elementos , no es trabajar el core

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4 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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cristian MAZARICHE

Lic. Kinesiólogia y Profesor de Ed.Fisica
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La idea del marketing digital y el Bombardeo de información desde el lado de la actividad física y la prevención en salud es algo que debería apoyarse en profesionales que puedan garantizar una solvencia en lo que dicen, hay demasiados coaches que por haber hecho un mes gimnasio salen a querer dar consejos e instrucciones que pueden llevar por muy mal camino a aquel que no tiene el criterio profesional para determinar hasta qué punto ir exigiéndose físicamente. Tanto en nutrición, como en entrenamiento hay mucho intrusismo y sería bueno que sea más visible eso para que influencers no terminen diciendo barbaridades que gente común repite y terminan replicando desastres.

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How do you combine core and balance training in your cycling workout?

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1 Why core and balance training matter for cyclists

2 How to incorporate core and balance training into your cycling workout

3 What exercises to do for core and balance training

4 Here’s what else to consider

Functional Training

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How do you combine core and balance training in your cycling workout?

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1 Why core and balance training matter for cyclists

2 How to incorporate core and balance training into your cycling workout

3 What exercises to do for core and balance training

4 Here’s what else to consider

Functional Training

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