Good Form on the Bike, Part 2

Developing a Strong Core

One of the keys to having good form on your bike is having a strong core.  Core work is essential because it allows you to have a relaxed position on your bike and to move through your day free of pain and feeling strong and centered.  It will also allow you to be more stable while riding and provides the foundation, along with a good bike fit, for good bike handling skills.

here are 8 fundamental core exercises. Doing 15 minutes of core work every other day will make a big difference in your stability and strength overall.  These exercises will get you started:

  1. Abdominal Crunches
  2. Oblique Reach
  3. Oblique knee drops
  4. Full body extensions
  5. Bird dog
  6. Forearm plank
  7. Side plank
  8. Bridge with marching
  9. Find a good personal trainer or physical therapist to make sure you’re using good technique and getting the most out of each session.

Good technique is critical to ensure that you’re activating the right muscles and developing a balanced core practice.  Of course, these exercises are not the only way to develop good core strength.  Activities like swimming, yoga, weight work, and Pilates all benefit your core. 

You can integrate your core work into your regular endurance program by doing it on your easy days or your rest days.  This work often has a meditative quality.  Carve out a few minutes in your day, find a quiet space, and focus.  Most of all, enjoy!