Many injuries in most sports come down to one culprit: a weak, inefficient,
poorly activated, and fatiguing core. Other than a poorly fitted bike, the core
is responsible for most symptoms in the upper body, spine, and neck while cycling.
Once the core fatigues (if it is ever activated at all) the cyclist may lean
too much of their weight on the handle bars causing shoulder, elbow, wrist,
or hand symptoms. Also, a deactivated core allows too much movement of the
spine and thus causing pain in the neck or back. It is also responsible for a
rocking motion of the pelvis creating knee, hip, or back pain.
A recommendation for those who may
have a weak core is to raise the handlebars
a bit to allow for a more upright
position until you become strong enough
and the core doesn’t fatigue before the
end of your ride. After you have worked
on increasing the strength and activation
of your trunk muscles, you will be able to
hold yourself in a more horizontal position
using your core and can then lower
the handle bars.
Exercise: No-Hand Cycling on Trainer
WARNING: Do not try this on the road
or on rollers. This exercise was designed
to be done on a trainer for safety reasons.
Who it’s for: All cyclists trying to increase
core strength and prevent injuries
Purpose: To increase core activation
and endurance during cycling
Proper bike fit, able to bike with perfect
alignment, posture, form and biomechanics on a trainer
How: Start cycling on your trainer with a low resistance and with perfect
form, alignment, posture and biomechanics. Your back should be in a neutral
position, elbows slightly bent and body in about 45 degrees towards horizontal.
When you have a good cadence going, remove your hands from the
handle bars and place them behind your back. You can start with a goal of
15 second intervals without losing form, posture, alignment, and biomechanics.
After a few