Increased specific core strength prevents lower limb injury and maintains correct alignment of the hip and pelvic areas.
The main point to building and maintaining a strong core for cycling is to stabilise the pelvis. This in turn leads to reduced upper body movement and a more efficient transfer of force from the large power generating muscle groups (quads and gluteals) to the pedals.
Symptoms of a weak core include (but may not be limited to):
+ lower back aches and pains during riding (especially harder efforts);
+ lumbar spine joint dysfunction (which can lead to the onset of fatigue and cramps)
+ cramps in the hip flexors and hamstrings;
+ tight hamstrings;
+ excessive movement of the upper body on the bike (poor form can also lead to fatigue);
+ weak bladder due to poor pelvic floor muscle strength (wee patches on front of bib shorts!);
+ inward rolling of the knees (poor pedalling technique);
+ knee pain;
+ reduced ability to climb out of the saddle; and
+ consistent lower limb injuries or problems.
If you are experiencing any or all of the above, let me prescribe you a proven program that will assist you.
This is included in the full coaching program. If you want it without coaching, it is recommended that you also undertake a functional bike fit and pedalling assessment session.
Contact Gary to arrange an appointment.