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Increasing Core Strength, Part 2
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
- Resistance training overview [ Part 1 | Part 2 ]
- Increasing core strength [ Part 1 | Part 2 ]
- Developing leg strength [ Part 1 | Part 2 ]
- Improving muscle balance [ Part 1 | Part 2 ]
- Strengthening connective tissues [ Part 1 | Part 2 ]
- Improving upper body endurance [ Part 1 | Part 2 ]
Increasing Core Strength
If you have mastered pelvic tilts, bent leg raises, and straight leg raises, then you can progress to the following exercises. For more information, see Lulu Weschler's article in the March, 2002, UltraCycling "Low Back, pt. 3", pp. 32-26. Back issues
Straight leg raises II: Lie on your back with your left knee bent about 90 degrees. Draw your left knee to your chest and keep it there; hands are on the floor along your sides. Extend your right leg along the floor, toes pointed at the ceiling. Tighten your abs and back muscles so your back is in neutral and immovable. Slowly raise your right foot off the floor about 6", and lower without moving your back. Three sets of 10 reps with each foot.
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Bent leg raises, elevated: Bent leg raises, elevated: Lie on your back with your knees bent about 90 degrees and feet flat on the floor. Tighten your abs and back muscles so your back is in neutral and immovable. Tighten your glutes and raise your butt 9 - 12 inches off the floor. Slowly raise your right foot off the floor about 6", and lower without moving your back. Three sets of 10 reps with each foot.
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Crunches: Start with 4 x 25 and work up to 4 x 50, as follows:
First 25: Lie on back with feet flat on floor and hands behind head. Using abdominals, raise head and shoulders a few inches off floor, lower.
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Second 25: Lie on back with left foot on floor and right ankle on left knee. Keep right elbow on floor and raise left elbow toward right knee. I.e., you are twisting as you raise one elbow toward the opposite knee. This works your obliques.
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Third 25: Reverse feet and elbows.
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Fourth 25: Cross your ankles and lift your legs up into the air. Legs don't have to be straight up, but keep feet above knees. While holding legs up, use abdominals to raise head and shoulders.
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After mastering the lyning back extensions in part 1, progress to the kneeling back extensions.
Kneeling back extensions: Start with your hands and knees on the floor. Tighten your abs and back, so that your pelvis is in neutral and doesn't move. Raise right arm and left leg until almost parallel with the floor, hold 3-5 seconds and lower. Raise your left arm and right leg, hold, and lower. Three sets of 12 to 20 reps.
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