Cycling is a great activity that can be use as a form of recreation or high intensity cardiovascular training. With the convenience of indoor cycling bikes, almost anyone can reap the benefits of an exercise bike workout. Whether you are an experienced cycling aficionado or a weekend warrior looking for a new exercise variable, cycling offers an excellent low impact workout experience. To ensure that you are getting the most out of your cycling activities, it is important to recognize the role core strength and posture play in maintaining an ergonomically comfortable riding experience. Since cycling heavily involves the seated position, muscles in the legs and core can become tight and start to pull your posture into a less than optimal position, putting you at risk for decreased performance and possible pain and injury resulting from poor posture and weak core musculature. To be proactive in addressing these issues, a cyclist must supplement their training program with core strengthening exercises.
A Cycle Core workout is outlined below to help you strengthen your core while working on your cardiovascular strength. Periods of high intensity interval training will be followed by a group of core strengthening exercises. This workout may be incorporated into any training plan but must be limited to only two nonconsecutive days per week. Make sure you read through the coaching notes prior to starting the workout.
CYCLE BIKE TABATA WORKOUT: 15- 18 MINS
Coaching Notes: Complete each Tabata “Work” period at maximal effort followed by a 10 second recovery period. Repeat the interval 8 times for a total time of 4 mins. Once completed, move on to the Cycle Core portion of the workout. If you are not sure how to perform the Overhand, Aero, or Extended grip positions, please reference the Cycle Bike Hand Positions article here.
CYCLE CORE WORKOUT: 10 - 15 MINS
Notes: Each repetition should be performed with a 2/0/2 tempo. That means it should take you 4 seconds to complete 1 repetition. For example, it should take you 2 seconds to lower your body down during the Kettlebell Windmill and 2 seconds to rise back up.
Exercise #1 - Back Extensions
Exercise #2 - Kettlebell Windmills
Exercise #3 - Kettlebell Overhead Sit-ups