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Having a strong core helps cyclists to transfer more power to the pedals by providing a solid platform for the lower body to push against. Without it, power is dissipated elsewhere.
Core strengthening exercises aim to target the smaller, deep intrinsic muscles of the abdomen and spine that help to stabilise the region, taking pressure off the larger muscle groups that tend to take over and fatigue quickly. This promotes a more balanced and efficient use of the body, supporting you through those long rides.
Popular forms of core training you can try are TRX, CXWORX, Body Attack, using rollers, Pilates and Barre.
An avenue that we have recently been investigating is Keiser, a treatment program that targets specific muscle groups to stabilise and strengthen, increase function and decrease pain; stay tuned for more information.
Relationship between road fitness, core strength and the risk of injury.
It's important to choose a type of core training that is measurable and you can increase in intensity in addition to your cycling training. As show in the graph, If core strength plateaus and declines as a result of under loading or loss of interest from not seeing results while your road fitness continues to increase, the risk of injury due to core instability increases dramatically.
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