The 10-Minute Cycling Core Maintenance Plan
As seen on CyclingIllustrated.com http://cyclingillustrated.com/category/gary-tingley/
Let’s face it, core work is often overlooked and many riders avoid it altogether. It can be a hassle to find time to incorporate it, and with so many variations, where do you start? What if a simple, 10-minute, daily routine could prevent future overuse and back strain problems, increase your balance and stability, and make you an all-around better cyclist? Seems like a no-brainer, right? We know that the days are getting shorter and the weekend mileage is increasing with off-season base work.
Now is the time to make a commitment to a simple core strength training routine. Don’t be a victim to back strain and injury this off-season. A simple routine such as the one below, done each morning, will help to ensure that you remain injury free. Note: As a warning, before beginning any new exercise/conditioning program you should first consult your physician, trainer, or coach. So here it is. 3 exercises in 10 minutes. Simple but effective.
Start with: Side Plank
Lie on your side on the mat. Now place your forearm on the mat under your shoulder, perpendicular to your body. Stack your upper leg on top of your lower leg with your feet together. Straighten your body and begin to raise your body upward until straight and in a line. Hold the position for 30 seconds, relax and then repeat with the other side of the body, completing 3 x 30 seconds efforts for each side. Then turn to face the mat and relax for 30 seconds, with both hands and knees on the mat.
Next: Bird Dog
Place your palms and knees on the mat. Extend your hand in and outward stretch and well as the opposing foot. Hold the position for 30 seconds, and then repeat with the other hand and foot, completing 3 x 30 seconds efforts for each side of the body. Then relax for 30 seconds and return to both hands and knees on the mat.
Finish with: Front Plank
Place your forearms on mat, with your elbows under your shoulders. Position your legs together with toes touching the floor. Raise your knees and body upward by straightening your entire body in a line. Hold the position for 2-3 minutes. Then relax for 30 seconds and repeat 2 or 3 additional times. This exercise increases core strength and will result in noticeable abdominal definition.