Bike-specific Core Strength training

You can have all the leg strength in the world, but without a stable core you won’t be using it efficiently.

We know core strength is vital for cycling power, posture and injury prevention but what techniques should the time-pressed cyclist use for maximum effect?

Lexie Williamson, Yoga Sports Science® instructor, fitness writer and author of Yoga for Cyclists (Bloomsbury), outlines 4 bike-specific moves for us to bolster your core.

Firstly, what is the core and why bother training it? Contrary to popular belief it is not just the ‘six pack’ abs but extends down to the glutes (buttocks) and wraps around the sides of the waist and lower back.

If rock solid, this corset of muscles will create upper body stillness and brace the rider in the cycling stance for long periods, in more comfort. A weak core leads to slumping in the saddle and pressure on shoulders and wrists.

So how should cyclists work the core? Ideally in a ‘functional’ way using techniques that either mimic the cycling stance (Cat Stretch), get the legs ‘pedalling’ while the torso is still (Pedalling Forearm Plank and Pedalling Bridge) or get those out-of-saddle climbing muscles firing (Chair Squat).

So ditch the crunches and try these 4 techniques:


The all fours sequence ‘Cat’ is a great place to connect with the core and also releases tight back muscles. Simply breathe in, let the mid back dip and raise the head and lift the hips. Breathe out, round the back, tuck the chin in and pelvis under. Hold for a few seconds here, drawing in the abs. Repeat x4.


Drop down into a Forearm Plank position with the elbows under the shoulders and forearms parallel, fingers spread wide. Turn the toes under and lift the knees off the floor. Breathe steadily while dropping first the left knee to the floor, then the right.  Continue ‘pedalling’ for 30-seconds to 1 minute.


Bridge is a great technique for cyclists as it reverses the flexed cycling position, stretching the shoulders, chest and hip flexors. Work the glutes in a cycling-specific manner by slowly raising and lowering the legs, switching from leg to leg. Continue for 1 minute.


Stuck at a desk? Fire up the quads and glutes throughout the day by with this squat technique. Sit on the chair with the feet hip distance. As you inhale stand, stand up tall, push the hips a forwards and clench the buttocks. Exhale and lower down but hover just off the seat. Repeat x10.



About The Author

Recent Posts

Press discuss other composition websites, discuss DayPoems or perhaps a poetry within, to distribute songs to DayPoems, update links, or simply enter contact.
Best custom writing service reviews Get the Scoop on Essay Once I Look into the Mirror Before You’re Too Late Make certain that you are not standing facing a mirror. You can stand before the mirror and practice speaking. You can also use the trunk of a doorway. Finding a vigorous start is able to
There are several article subjects you need to avert. An excellent composition is engaging. You may even write the abstract subsequently create the 1st introductory section to your own composition additionally. With regard to writing an essay, isn’t a tricky job. The trial essay can reveal buy cheap essays online great standard grammar. Right now,
This enlightening post furnishes the answers to different questions about essay writing and proposes significant techniques for pupils. All All These are only quite a few the very essential recommendations on essay creating. In here you’ll find a good deal of beneficial hints about essay writing process. Below are some recommendations on thinking methods. You’ve
EssaysProfessor is a well- recognized expert support which provides purchasers with high quality Language essays online throughout the planet. In recent years, they’ve become a major part of an official education. We shall furnish top quality essay writing service at a fair cost. Actually, it is now a regular exercise to purchase essays on line
Don’t mark down the worth of writing an essay because you’ll have to understand how specially since you’ll want every thing during your day-to-day life. It truly is necessary to contemplate deeply about the need for things in your every day life. For anyone folks who have resided and expert life before the world wide

Indoor Cycling

Our sessions are powered by Wattbike and are a great way to train no matter what happens outside.

Contact Info


For more information or to book a session please call Mark on:

Phone: Mark 07791 336116

Join us on Strava

Group training is conducive to quality training. Ride longer. Race faster. And help us to be the best!