Core Training for Cyclists

There’s more to getting faster on the bike than just cycling – all bike riders need to include a little strength and conditioning in their programme, most notably core training.

Core Training for Cyclists

Core Training for Cyclists

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Time to Read

5 minutes

Points of Interest

  • Why do you need a strong core to ride your bike?
  • KYMIRA's killer workout
  • Why is core training important for Cyclists?

There's more to getting faster on the bike than just cycling – all bike riders need to include a little strength and conditioning in their programme, most notably core training.

Why is core training important important for Cyclists?

Although you may think you don't have time to include more training sessions in your week, two to three short core sessions of around 10-15 minutes a week can make all the difference. They can be performed at home while you wait for your dinner to cook, so there's no excuse for skipping them!

Before we take you through out 10-minute core workout, we'll quickly explain why a strong core is so important for cyclists. Contrary to what many people think, your core isn't comprised solely of your abdominal muscles, but is essentially everything that's not your arms, chest, legs, or head – so that's all your back, your torso, and deep into your groin.

Why do you need a strong core to ride your bike?

  • Power and efficiency: A strong core allows every ounce of energy you put into the pedal stroke to be transferred into the pedals. Inefficient power transfer caused by a weak core can lead to your hips and back rocking as you ride.
  • Comfort: A strong core, particularly your back and deep core, will keep you comfortable on the bike. If you find your back or neck aching on long rides, that's a sign that your core is weak.
  • Injury prevention: Your body is effectively one whole chain of energy. A weakness anywhere along that system can lead to injury, as one link attempts to compensate for another and ends up overworking and damaging itself. So, you need your whole chain to be strong.

KYMIRA's killer core work out

Here are some great moves to get you started with your core training. We recommend building a workout with these that you perform at least twice a week. You'll feel a real difference in comfort and performance on the bike within a month, we promise!

1) Plank

For your central core, all the way from your groin up to your shoulders. The most important core move!

The focus here is on your form – you need your back to be flat enough to balance your pre-race espresso on. Really focus on engaging your abs and imagine pulling your hips towards your elbows, all while maintaining a flat back.

Start off by holding the plank for 60 seconds, and then look to increase the duration over time. Repeat two times.

2) Side Plank

Essential for helping iron out any muscular imbalances.

It's very easy for one side of your body to get stronger than the other, but this can lead to over-use injuries. This exercise will ensure that both sides of your core are tough!

Like the front plank, make sure you keep your form solid. You want to form a diagonally straight line between your feet, hips and shoulder: don't sag or raise in the middle.

Start off holding this form for 45 seconds and build up your endurance over time. Repeat on each side twice per workout.

3) Bird-Dog

Great for working your stabilising muscles – which will help you hold steady as you ride.

Like the plank, it's all about keeping your back still and stable as you do these – that pre-race espresso is back! To really get your core muscles engaged, imagine you're trying to push your heel and fingertips far away from yourself, in opposite directions. Hold the position for a couple of seconds before you reset.

Start off by doing five movements on each side in one exercise, alternating. So, that means you're lifting your left leg and right arm together, then your right leg and left arm together, five times over.

Do this twice per workout to start and then gradually increase the number of movements.

4) Back Extension

For your back, glutes and hips – great for boosting comfort on long rides.

Make sure to only lift your shoulders and heels as far as you feel comfortable when you do this – try to avoid over-extension! If you push too hard you risk injuring your neck.

Start off by performing the move 10 times in one set, rest and then repeat. Increase beyond 10 as you start feeling more confident.

About the Author

Further Reading

5 Body Weight Exercises for Cyclists

6 Tips To Shave Seconds Off Your Cycling Strava Segments

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Contrary to what many people think, your core isn’t comprised solely of your abdominal muscles, but is essentially everything that’s not your arms, chest, legs, or head – so that’s all your back, your torso, and deep into your groin.\n\n\n\n\nWhy do you need a strong core to ride your bike?\n\nPower and efficiency: A strong core allows every ounce of energy you put into the pedal stroke to be transferred into the pedals. Inefficient power transfer caused by a weak core can lead to your hips and back rocking as you ride.\nComfort: A strong core, particularly your back and deep core, will keep you comfortable on the bike. If you find your back or neck aching on long rides, that’s a sign that your core is weak.\nInjury prevention: Your body is effectively one whole chain of energy. A weakness anywhere along that system can lead to injury, as one link attempts to compensate for another and ends up overworking and damaging itself. 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