How concious of using your core when cycling?
Discussion
Very topical for me as I've been undergoing physio recently for my knee and this highlighted tight hamstrings and whatever the one is called on the outer of the knee (ITB or something). I have also had a back operation in the past to remove some disc due to it prolapsing.
The thing I find is that if I engage core (so very light on the hands on the bars), I tend to slip forwards in the saddle and have to push myself back. Even on a spin bike.
The thing I find is that if I engage core (so very light on the hands on the bars), I tend to slip forwards in the saddle and have to push myself back. Even on a spin bike.
If your position is roughly right, I don't think you should need to think about anything when riding, just pushing down on the pedals. Certainly I don't ever think about how I am pushing the pedals etc.
I suspect that your bike fit will probably uncover some obvious things, if I remember there were some pretty mad measurements when you gave them to us last time which would indicate you were possibly not in a very natural position.
I suspect that your bike fit will probably uncover some obvious things, if I remember there were some pretty mad measurements when you gave them to us last time which would indicate you were possibly not in a very natural position.
I've been conscious of the help that using your core can be since getting some coaching in mountain biking a few years ago. Climbing with the backs of your fingers resting on the grips forces you to engage and in general on longer climbs I try to keep at least some focus on keeping my weight off the 'bars and use my core to keep me upright. It does work.
I'll be honest though and say it rarely crosses my mind when riding on the flat/downhill; too much else to concentrate on usually!
My wife, a fan of yoga/pilates etc. often makes disparaging remarks about how cycling is no good for your core and that I should be doing more core-specific stuff. Funny then when we are climbing up even semi-reasonable stuff like this, I am rock solid and she is doing all the bobbing and weaving
I'll be honest though and say it rarely crosses my mind when riding on the flat/downhill; too much else to concentrate on usually!
My wife, a fan of yoga/pilates etc. often makes disparaging remarks about how cycling is no good for your core and that I should be doing more core-specific stuff. Funny then when we are climbing up even semi-reasonable stuff like this, I am rock solid and she is doing all the bobbing and weaving
anonymous said:
[redacted]
Firstly my sympathies - I had quite bad sciatica earlier this year and it is horrible.Very similar symptoms to yours.
It took about 4 months to settle and still hurts now and again if I don't make sure I get up from my desk and stretch frequently enough.
I find it impossible to engage my core to any great extent while cycling.
I just do an hour session of pilates once a week and that has made a world of difference!!
loudlashadjuster said:
I've been conscious of the help that using your core can be since getting some coaching in mountain biking a few years ago. Climbing with the backs of your fingers resting on the grips forces you to engage and in general on longer climbs I try to keep at least some focus on keeping my weight off the 'bars and use my core to keep me upright. It does work.
I'll be honest though and say it rarely crosses my mind when riding on the flat/downhill; too much else to concentrate on usually!
My wife, a fan of yoga/pilates etc. often makes disparaging remarks about how cycling is no good for your core and that I should be doing more core-specific stuff. Funny then when we are climbing up even semi-reasonable stuff like this, I am rock solid and she is doing all the bobbing and weaving
Good technique, on climbs I sit as upright as I can, fingers resting on bar and "lock" my core and focus on good cadence, works well . I then sluiI'll be honest though and say it rarely crosses my mind when riding on the flat/downhill; too much else to concentrate on usually!
My wife, a fan of yoga/pilates etc. often makes disparaging remarks about how cycling is no good for your core and that I should be doing more core-specific stuff. Funny then when we are climbing up even semi-reasonable stuff like this, I am rock solid and she is doing all the bobbing and weaving
Sometimes its core stamina as well as strength, im good at using core strength to help up hills/off road, but not great at holding the same position for hours on end, hence struggle on really long flat rides.
kettlebell work outs are good for core, but if you get too ambitious or pick up bad habits its easy to agitate your back, which you realise on the drops
kettlebell work outs are good for core, but if you get too ambitious or pick up bad habits its easy to agitate your back, which you realise on the drops
tobinen said:
The thing I find is that if I engage core (so very light on the hands on the bars), I tend to slip forwards in the saddle and have to push myself back. Even on a spin bike.
I read this yesterday before my ride home from work, and then tried different things on the ride, as I usually have exactly the same issue that you do.From what I was able to figure out, the issue isn't engaging your core, but which part of it you engage.
If I make a concerted effort to keep my arse flat on the saddle then I can keep my hands just hovering over the hoods, but I don't have enough core strength to sustain it, and found that I was having to push a bigger gear at lower cadence than I'd like to give myself enough resistance to press against, so now I'm waiting for my wife to get back from picking up the kids so she can tell me what exercises to do to rectify the issue!
Kermit power said:
If I make a concerted effort to keep my arse flat on the saddle then I can keep my hands just hovering over the hoods, but I don't have enough core strength to sustain it, and found that I was having to push a bigger gear at lower cadence than I'd like to give myself enough resistance to press against, so now I'm waiting for my wife to get back from picking up the kids so she can tell me what exercises to do to rectify the issue!
Also the same as me. I can't push a big gear at low cadence as it's bad for my knee though. I'd be interested to hear what your wife says too.anonymous said:
[redacted]
Not consciously at all. If your saddle to BB postion is right and the reach and drop are correct, you should feel very neutral when pedaling, and it should be easy to spin high cadence smoothly. Hands should be light on the bar, and you should be able to pedal in the sweet spot on the saddle in comfort and without sliding forward or back on flat ground. Really sounds like a set-up issue.
scherzkeks said:
Not consciously at all. If your saddle to BB postion is right and the reach and drop are correct, you should feel very neutral when pedaling, and it should be easy to spin high cadence smoothly. Hands should be light on the bar, and you should be able to pedal in the sweet spot on the saddle in comfort and without sliding forward or back on flat ground.
Really sounds like a set-up issue.
That sounds like the answer of someone with decent core strength! Really sounds like a set-up issue.
I've had a proper bike fit done on my bikes, but unless I keep to the mountain bikes or my wife's sit up shopper, I'm still going to have my torso leaving forwards, and that means using either my core or my arms to support the weight.
At the moment, my core strength isn't sufficient, so my arms are supporting too much. Fingers crossed, kettle bells are going to do something about that.
My core strength is poor. Back to Pilates in January!
On the subject of rollers, I've been (finally) getting into using my Trigger point grid roller along with a tennis ball. Mostly giving my quads a work over but a little on the hamstring too. If your core strength and stamina is poor using the roller isn't much fun but doing that will give a little help I've noticed.
Another thing I've started to work on is my technique. I was (and still am) convinced my bike fit it good, but I do bounce all over the place as the cadence picks on while using my turbo trainer. Last week I went through The Sufferfest's Elements of style video and getting the pedalling technique correct (or closer to correct) made a noticeable difference in smoothness as the speed increased. I'm going to do it weekly now until it becomes natural.
On the subject of rollers, I've been (finally) getting into using my Trigger point grid roller along with a tennis ball. Mostly giving my quads a work over but a little on the hamstring too. If your core strength and stamina is poor using the roller isn't much fun but doing that will give a little help I've noticed.
Another thing I've started to work on is my technique. I was (and still am) convinced my bike fit it good, but I do bounce all over the place as the cadence picks on while using my turbo trainer. Last week I went through The Sufferfest's Elements of style video and getting the pedalling technique correct (or closer to correct) made a noticeable difference in smoothness as the speed increased. I'm going to do it weekly now until it becomes natural.
Granfondo said:
The Plank will give you an indication of how good or poor your core is, under 2 minutes, poor and need to work off the bike!
Agreed - at the beginning of 2014 I started doing the 30day plank challenge and still continue to do regular planks. It made a real difference when climbing and I could hold a plank for 5 minutes.Early this year I developed stiffness/pain in my back and shoulders and lower back from riding on aero-bars. The main cause is due to pushing my chin out ( more aero) which increased the strain on my neck. As a result I went to see a Chiropractor who is also a pilates instructor. He gave me a sheet of pilates exercises / stretches designed to increase mobility in my spine and improve posture. He also explained that I should be aware of any activities that causes my chin to slip forward (cycling, using a computer, using a tablet, text neck etc.) and to consciously hold my chin back.
Since following these steps I have been much more comfortable on the bike, and if I do get any hint of back ache/discomfort I can correct it by improving my posture.
There are number of videos on youtube from the Cannondale team chiropractor that demonstrate the same exercises I follow daily. I also still try and hold a plank for 2-3minutes once/twice a week.
Avoid Lower Back pain Exercises
Avoid Neck Pain exercises
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