“Core Stability” has become a hot topic with improved athletic performance.  Its importance in the rehabilitation arena has long been known to help treat low back pain.  However, cyclists need to be more aware of this training tool to help them improve their performance while minimizing risk of injury.   

A strong core (abdominal, back, and hip muscles) is the foundation for successful cycling activity.  Without a strong core the legs are unable to generate maximal power output from the legs to the pedals, especially during sprinting and climbing activities.  Low back pain often occurs during long rides in cyclists with weak core muscles.  The muscles lack the strength and endurance to maintain position  in the drops for long periods of time.  A proper core stabilization/strengthening program improves a cyclist’s balance, stability, muscular control, and pedaling efficiency thus enabling him/her to improve performance while minimizing the risk of injury.   

The typical cyclist’s training regime involves long hours on the bike.  In order for a core program to be successful, it does not need to consume a lot of training time, nor does it need to be performed on expensive complicated equipment.  Maximum time to complete the exercise routine is approximately 30 minutes.  Basic tools needed include: a floor mat, stability ball, dumbbell or weighted medicine ball. 

Core workouts should be incorporated into a cyclist’s training program a minimum of 1-2 sessions per week, with a maximum of three sessions per week.  Progression is very important to the program.  Never sacrifice proper technique for more repetitions, always stress quality over quantity.  If the cyclist has not mastered the basics he/she should not move on to more complicated exercises, no benefit will be obtained by doing so.   

When beginning, the cyclist must be able to maintain a neutral spine position.  To find this position, lay on your back with knees bent focus on “drawing in” your navel to your spine.  Your abdominal and low back muscles should co-contract to neutralize your pelvis and spine.  This technique takes some time to master but is vital to correct exercise mechanics.  Once you have mastered this technique, progressively more advanced exercises can be added to improve your core strength and stability. 

As with any training technique consistency will be key to success.  Keep a training log of the exercises you perform to track your progress over time and measure your successes.  Remember to always consult your physician prior to beginning any new exercise program.  This will ensure your safety.  If you have questions on how to correctly set up a core strengthening plan consult with a nationally certified professional to help get you on the path to improved performance.