How to build core strength?

[shewhobikes]

I've done searches and found bits and pieces, questions about pilates, etc., but I'm curious about specifics:
What exercises do you do to strengthen your core?
How often do you do them/in season and out?
What specific benefits to cycling in doing this?
Thanks!

[Bike Goddess]

Shewbikes- I don't know if this will help you, but for core strength, I lift weights and do counterweights as well at the gym. I am fortuneate that I have a cycling friend who is a trainer at my gym so she set up a program specifically designed to meet my requests.

I wanted a program to increase endurance and build lower body strength (i.e. legs). If you want I will send you on your own message a copy of the program.

The key for us cyclists is not to build muscles for looks, rather to strengthen them. So, rather than increasing weights, you increase sets. I have been doing this program (with a few modifications in the past few weeks)since last November and have found that I am stronger on long rides and not as tired when I come home after a fast ride.

Most of the people I have met in the gym are not cyclists so they don't necessarily know what you need. To me that is the most important part!

Let me know if you want to see what I do! I have cycled 1941 miles as of Yesterday since January 1st and feel the best I've felt in years!

[VenusdeVelo]

Shewhobikes -- core strengthening is absolutely wonderful for cycling. Like your leg muscles -- your core -- full abdominals and back area -- benefit from strengthening. Besides your legs, they are the key muscles that strengthen your body's stability. Cycling is very dependent upon your core having the strength to control and maneuver the bike, and if you road bike especially, your back and lower back can take a beating if you are not building the muscles around it to their optimal levels. This is what core strengthening does for you. You also gain a great deal of flexibility that cycling can sometimes take away -- whenever you do a sport like cycling over and over, your muscles become somewhat tightened into those positions, and yoga and pilates esp I have found have allowed me to counter that by loosening up that tightness I get in my back, hips, etc.

Pilates is probably the optimal way to build your core (look for classes at your gym or good DVDs I like are Mari Winsor, Stotts Technique). The other way, and also very beneficial you can even do at home is done with a ball (those large ones you fill with air). There are several core exercises you can do for torso and back -- several of the balls you can buy come with some, or you can pickup an issue of Women's Health mag, Self, Shape...they all have routines in there on the ball. Yoga moves that focus on your core can also be used. Added benefits -- recent studies are showing that yoga is an aid in easing post cardio exercise muscle pain -- additionally it relieves lactic acid build-up pain. Yoga is preventative -- these studies showed results with people doing yoga 2-3 times per week.

Also check out some sites that provide info and some floor and ball exercises:
www.ultracycling.com
www.yogajournal.com/practice/196.cfm
www.hubbub.com/DailYoga/30MinuteYoga.htm
http://www.active.com/story.cfm?stor...TOKEN=44930982
http://www.ginmiller.com/gmf04/artinfo/bestabsSB2.htm
http://www.shopnbc.com/pom2k.aspx?ca...laytype=2&ft=0

Good luck, I have never had a better back since I started core strengthening!!

[shewhobikes]

BikeGoddess, yes, please do send me your routine.

Venus, thanks for the good links! I may just have to get one of those balls. We have yoga and pilates at the gym, but now that it's so pretty I hate to go inside! At least with the ball I can squeeze a little work in in the early a.m. and while catching the news on the tv.

[neuroticcyclist]

I too recommend Pilates and a ball. It has done amazing things for flexibility (i.e., staying in the drops for a long time) and lower back strength. I supplement that by lifting in the winter and light arms in the summer.

Pilates is hard to learn by yourself, so I recommend a class. Once you know the routine, you can do either half of it after a ride to stretch or the whole thing in 45 mins to an hour on an "off day" and feel better and stronger for it.

There is also a thing called Bosu, but it was WAY too hard for me!

[Bike Goddess]

I need your email address before I can do that. Send it to me via private message from your home page

[Biking Chick]

I've done searches and found bits and pieces, questions about pilates, etc., but I'm curious about specifics:
What exercises do you do to strengthen your core?
How often do you do them/in season and out?
What specific benefits to cycling in doing this?
Thanks!

Good Morning Shewhobikes ...

Earlier this year while flipping through tv channels while on the trainer I started spending more time watching Denise Austin on Lifetime TV - a couple of months ago I started *participating* in the half hour show and I have to say that after a couple of weeks I noticed a huge difference in abs, back and legs; I had thought about joining one of the beginning pilates or a yoga class but knowing that once the nice weather arrived I wanted to be able to have the freedom to ride in the evenings with dh so evening classes 'were out'. For me, the timing of the show is perfect - by 7:00 I'm finished with aerobic and toning - three days a week I add weights targeting upper body which I do immediately following the aerobics.

I have not been very disiplined about stretching and cool down after rides but since watching the show I now know what stretching routines work for me after those long rides; I'm convinced that they have helped reduce sore muscles.

There are a number of really good shows on tv - a few of them are too fast paced for me but you might find that they are what you are looking for. I'm finding that I stick with a routine when I can follow along with an instructor and for me, this is a better alternative to having to go to the gym or working 'by myself'.

What ever routine you follow I know you'll benefit from a routine that targets your 'core'. Yesterday we went on a 30-mile ride with speeds that averaged 17 mph and I found not only was I able to keep up but when I took the lead for a 10 mile stretch I received all kinds of praise (what was way nice!) I know the aerobic/toning and weights have made a big difference.

Good Luck.