Look Ma, no hands...I wish...

[OakLeaf]

I never thought I had a weak core, as I can do lots of crunch type stuff on the ball, but nothing with balance in any position, with or without the ball.

Just as with standing balance, it's not muscle strength, it's the receptor organs in the tendons, and just as they've found that strengthening the muscles alone doesn't rehab the tendons after an ankle injury, I'd be surprised if it's any different with the core.

Standing balance (to me) is mostly about the feet, ankles and knees, and I'm pretty good at that... kneel on the ball and it's a whole 'nother "ball" game.

Seriously, try it with a deflated ball; if you have access to an assortment, a larger deflated ball will be the most stable. I'm so far from being able to kneel on a fully inflated ball that it's just frustrating and I make no progress. With my husband's 65 cm ball, with just enough air in it that I can sit on it and barely get my feet flat on the ground, I'm getting somewhere.

Another option is to use a fully inflated ball, but do it as a partner exercise. Balance has that tipping point where it's all or nothing, and if you're approaching that from the "nothing" end, it's often closer than you think. I can easily kneel on a fully inflated ball with a little help from a standing partner to get into position, and just a light touch of their hand to correct myself. Doing it unassisted, as I said, I can't even think about doing that yet.

[Selkie]

But you need to be able to take a hand off the bars and signal that you're stopping or slowing or turning, or signal obstacles to other riders. Sometimes you need to be able to signal stopping/slowing very quickly in an emergency situation. And you need to do it with your right hand on the brake, not in the center of the bars.

Being able to do a slalom course with no hands isn't a specific skill you'll ever need, but being able to handle your bike when you're bumped by another rider or a vehicle, or if something/someone runs out in front of you suddenly, those are skills that can save your life, and balance drills are how you get there.

Never fear, I do signal and am able to ride one handed if the situation warrants or I want to flex my fingers/wrist. I ride over 10K miles a year and have tested/solid bike handling skills. I can also do a track stand, so my balance is fine.

I just don't like messing around, trying to pull a bottle out of the cage. I've had rabbits come out of no where and run in front of me, so I keep my attention on what's ahead.

[velogirl]

Being able to do a slalom course with no hands isn't a specific skill you'll ever need......

probably not, but it's one of the best drills to illustrate the ability to steer your bike with your core/hips/saddle instead of your hands. and it's fun, mostly because many riders don't believe they can do it!

Lorri

[owlice]

Where do I go to learn how to steer my bike with my core/hips/saddle? I'd like to do that!

[velogirl]

If you're in Northern CA (or just want to take a nice vacation in Northern CA) come to one of my clinics. We've had participants from all over the US and Canada. We're pretty much finished for 2009 (one last climbing + descending clinic this weekend), but will commence again in March 2010.

If you're elsewhere, check with your local cycling association for coaches who present cycling clinics.

Lorri