Three Exercises to Improve Your Endurance
Attention cycling enthusiasts! If you're looking to up your game and maximize your endurance on the saddle, you're in for a treat. Having core endurance allows you to have proper posture in the saddle, making you more aerodynamic when cycling. A strong core translates to better bike handling and control. Dive in to discover these targeted exercises and transform your cycling experience.
Having great core endurance is the key, but so many of the exercises we do for our abs and low back muscles are focused on POWER. Having a good sense of where your natural posture is and being able to stay there, optimizes both your power on the bike and your aerodynamics.
If you have to sit up frequently because your back aches or your hands are going numb from too much pressure on the handlebars because your shoulders are tired, you basically become a parachute in the wind. No aero bars or wheels can make up for sitting up into the wind.
Another thing to keep in mind is that the more stable you are on the bicycle saddle, the less deflection you experience - as seen in a study from Arizona State where they had subjects (masochists!) pedal 100 miles on a giant treadmill. Due to small variations in bike handling, the most efficient cyclist pedaled 102 miles. The least efficient cyclist pedaled 111 miles in the same amount of time (9 miles of wasted effort). Take home? The better you position your core, the less you wiggle and wobble on the saddle. These small inefficiencies cause you to work WAY harder.
And mountain bikers - same goes for you too! The stronger your core, the better you are able to handle the bike on technical terrain, control the bike into switchbacks, and handle the bike better when you leave the ground. We have the joy of working with high level downhill racers and a huge component of their training is focusing on core capacity, which for them is both endurance and ballistic strength.
Three exercises that help improve your endurance on a bike and keep you steady
Up/down plank
5 sets, 30 seconds
Use a foam block to create a space between you and the ground. You're going to be on your elbows, drop your chest between your shoulders. You want your shoulders to your hips to be parallel to the ground. Pull the belly button in just slightly to hollow it out, and then straighten out the legs.
Hold that position for 30 seconds and then slowly bring your knees down to the ground.
2. Side plank
5 sets, 30 seconds
You're going to start by propping yourself up on your elbow, and bringing the knees back so they're in line with the body. You want to make sure the shoulders, hips and knees are in a nice straight line.
While keeping your hand on your upper hip, you're going to push your elbow down into the ground to lift up your hips.
3. Hamstring curl on ball or foam roller
10 sets, 4 reps
Place the foam roller onto your back feet and lift the hips so that knees, hips and shoulders are in a nice straight line. Then you hold that hip position as you roll your feet out and in. The key is not letting those hips drop. You'll do about three or four repetitions, and then the foam roller will start walking away from you. Drop your hips down and walk it back into position and repeat.
Make sure to not start with the foam roller too close to your body or you may find that your hamstrings cramp a little bit. If so, just push the foam roller a little farther out from you.
P.S: Watch our past video on our Youtube Channel demonstrating all of these exercises if you need more guidance.
Speak to a Physical Therapist for Free About Your Cycling Performance
If you're experiencing issues that keep you from cycling at your best, it's time to speak to a physical therapist.
By clicking HERE, you can schedule a Free Biking Assessment to meet our expert team in person and determine your next steps toward optimal performance.
If you're not quite ready to visit the clinic, we also offer a Free 15-Minute Telephone Consultation to discuss your biking concerns and explore how we can assist you.
Click HERE or call us at 828-242-0343 to book your assessment today.
Remember, you don't have to face this journey alone—we're here to guide you every pedal of the way.
Let's work together to enhance your cycling efficiency, reduce injury risk, and help you bike stronger and longer.
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