Important Core Workout for Cyclists

As a cyclist it is very important to not just work the leg muscles but to also work the core muscles. When riding you use a lot of muscle groups,

Having a strong core is also essential to being a strong bicycle rider/racer.

A strong core will ultimately help to improve your technique, strength, stamina and complement everything you do.

Building strength is key to success. Having a strong well conditioned body can help prevent injury, increase stability and efficiency.

Effective strength training should be a part of every cyclists training. Most people tend to just focus on aerobic fitness however strength/core training should not be disregarded.

As a cyclist a strong core is fundamental. Hours are spent in the saddle and while it is the lower body putting out the power it is the core that keeps the body stable. During a long ride the abdominals, obliques, latissimus dorsi and muscles around the spine are put under a great deal of pressure. It is all of these muscles that keep the body upright and support the hips, thighs and knees and in turn will help to minimise discomfort and injury in the back.

Back pain is one of the most common problems in cyclists and not having a strong core just exaggerates back pain.

Here are a few exercises that myself and some of the team riders will generally do daily within a 10 – 15 minute session.

  • The Plank – hold for 30 secs and do in blocks of 3. This exercise works your: Transverse abdominus, upper and lower back.
  • Side Plank – Perform the side plank on the right and left sides of the body, holding the position for at least 20 seconds on each side. This exercise works the internal and external obliques and transverse abdominis.
  • Back Extensions – Perform 10-15 reps in a slow and controlled manner. (Lie on your front and raise upper body towards feet) This exercise works the lower back muscles.
  • Floor Bridge – Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down. In one smooth motion, squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees. This exercise works the Hip Flexors, Glutes, lower back. Do this 20 times.

 

 


#CantStopWontStop – Kent National Trophy Cyclocross

Zeven World Cup in Germany – 6 hour drive to Calais – Eurotunnel to CycloPark in Kent in the morning and then the National Trophy race! All in days work for Jeremy Durrin and the Velo crew.

Considering Jeremy’s busy racing and travelling week he performed exceedingly well in the National Trophy against a stacked field. Quite a few European racers had come to Kent for the race. It was a very fast race and a group of 6 guys instantly distanced themselves from the rest of the field. Jeremy ultimately finished 6th which he was very happy about.

Check out our photo gallery here.


Zeven UCI World Cup Cyclocross

The Zeven World Cup in Germany was certainly a tough one! Full on mud fest which meant that the racers had to do a lot of running. It was definitely a true cyclocross race and worthy winners came up on top. It was a hard day for Jeremy after getting caught up in crash on the first corner which resulted in him having to make his way from the back of the pack. He dug deep but it wasn’t to be his day.

Check out our photo gallery. 


Denmark UCI Cyclocross World Cup #4 – Bogense

The team was in Bogense Denmark for stop number 4 on the UCI World Cup calendar. It was a very difficult race with plenty of running for everyone. Mathiu Vanderpol put on a show and Jeremy Durrin had a great race bouncing back from a tough race in Shrewsbury the following weekend.

Check out the photos over on our gallery page!


Jeremy sprints to the Win in Wales!

The day before the Abergavenny National Trophy CX Jeremy raced in the Crosstober race. He had a good battle with Paul Oldham and took the win in a spicy sprint finish!!

A great sharpen up for the National Trophy!