Core Care: An Introduction

When you hear the word 'core', what images come to mind? For many people that I have met in my profession, core is synonymous with 'abs'. While there is some truth in that, your core is so much more than your abdominus rectus! Our core consists of about ten muscle groups between the shoulders and hips. These muscles work together to keep our posture in check, protect our spine and give us a strong center to stabilize our bodies so that our extremities can function with strength. 

Another online blogger describes it this way:
"Core stability is simply the process of holding the shoulders and pelvis stable in order to support movement forces from the legs and legs. The core muscles are responsible for providing a solid platform for the movement muscles to generate force through while riding a bicycle."

http://cyclingfitness.hubpages.com/hub/Core-Strength-Development-for-Cyclists

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Front view of major core muscles

The main muscular structures on the back: erector spinae and the multifidus

 

 

 

The deep core muscles actually keep the spine stabilized whereas the 'outer' core muscles (more superficial) actually generate movement through the twisting of the spine, bending forward, backward or sideways.

The main muscles we should be concerned with as cyclists are the deep core muscles: abdominus rectus, internal oblique, erector spinae and multifidus. Why? Think about our position on the bike: aligned by the hips, shoulders and knees, our forward flexed spine needs a tremendous amount of support to be able to ride in the typical cycling position for an extended period of time. When fatigue sets in, technique fades, injuries can occur and safety is compromised.

Total core strength is vital to the cyclist in particular. Muscle balance is imperative! We need to give equal time to the frontal core muscles as well as the back - and obliques. Next week I will highlight specific exercises for each of these groups. So, until then, here are some good articles that you may find to be helpful as together we learn about good core care. Happy training!

http://www.mensfitness.com/fitness/workout-routines/core-ultimate-workout

http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm

Tighten Up!

Whether you have been in the saddle for ten minutes or ten miles, sometimes it just happens : you feel your lower back tighten up and suddenly you begin to question how much more you can take. 


For years we have been told that "to strengthen the back we have to strengthen the abs." While there is some truth to that statement, why not do exercises that focus on lower back itself? 


Here is good news! There are a few easy exercises that can - and will - help strengthen your lower back / pelvic region that can eliminate lower back pain. See for yourself:
 1) Pelvic tilts (with or without a stability ball)

Courtesy FitForm.com

Begin with a straight, tall back then pull in abs, curl under the tail bone and exhale. Hold position, count to five and return to start position. Can be done in a chair, in your car, on the couch - anywhere!

2) Superman Lift

Courtesy EasyBodyTips.com

Be sure to exhale on the lifts and pull your abs in toward your spine. Perform each variation for eight counts, three sets. 

3) The Plank 

Courtesy NaturallyFit.info

This one works the entire core from shoulders to hips. Hold the position for 30-45 counts while holding your abs in very tightly. For more variations, simply Google  "plank exercise variations".  Get creative with it but be careful not to drop your hips or your back will yell at you for sure!

Add these effective exercises to your weekly work outs and you will definitely notice less back tightness as you ride, sit and go about your daily activities. Don't forget to stretch, however, as that is just as important. 

Now get busy!

How to Avoid the "Cyclist's Slouch"

Having had nine years of ballet in my history, correct posture is something that is second nature to me. However, once I began doing triathlons I noticed more and more people with the "cyclist's slouch" and said to myself, "Self - don't let that be you!". Correct posture isn't just a matter of holding your head high in confidence (or pretending that you have it when maybe you really don't...but that's another subject altogether). Good posture also helps you breathe better, it also keeps your ereactor spinae (back) muscles toned which then keeps your spine aligned properly. Standing straight and tall also relieves stress in the neck and back, keeps your trapezius (upper back / neck muscles) out of your business and does indeed gives one an air of confidence. 


With that said, since I have been cycling seriously for over a year now I have noticed "it" is happening - whether I want it to or not. My shoulders are rounding forward slightly and if I don't give attention to it, I find myself starting to slouch. After looking around at many  different cyclists on the road, I thought this would be a timely topic to write about.


Causes of "the Slouch"
There are various reasons for "the slouch" but the one to focus on today is the fact that pectoral (chest) muscles are too tight and the upper and middle back muscles (traps and rhomboids) are too loose. Extended hours in any one position will cause muscle imbalance unless the opposing muscle group is strengthened. Think of your body as a system of balances and pulleys. If one it too tight, it will affect the one on the opposite side. 


Fixes for "the Slouch"
 One easy fix is to simply stretch the pec muscles. Below are examples of stretches that you can do anywhere and at anytime.

Another way to alleviate the slouch is to tighten up the upper back muscles. By keeping your shoulders in a rolled back and down position, try these exercises on for size.
 - "Attention!" - as if in the military and called to attention, squeeze your shoulder blades together by pressing your shoulders down, chest slightly out and core tight. Hold this for ten seconds (don't hold your breath) then relax. Repeat five times. Do it daily and you will notice a difference.

 - If you have access to dumbbells, practice the bent over row. Note the flat back position to protect your lower back. Use light weights to begin with, squeeze your shoulder blades together at the top of the lift and hold for two seconds at the top. 

Courtesy  womenshealthmag.com

- Practice "cat / cow" exercise

Perfect posture isn't just for dancers nor is the "cyclist's slouch" an honor to behold. Take a look in the mirror. How straight do you stand? Have someone photograph you on the bike (when you're not expecting it) and study it. Is your chest caved in? Are your shoulders hunchy? Do you look like someone just punched you in the gut while in the saddle? Those are tell-tale signs that you just may be infected with the cyclist's slouch! Just implement the tips from above and not only will you look better but breathe better and have less back, neck and / or shoulder pain.


Feel free to chime in with any additional exercises that you know of. I love learning new things!


For further reading check out this site for excellent information on postural topics. http://www.nncweb.com/id105.html

Cycle Specific Exercise: Below the Knee

"It's all about the quads!" are the words I overheard recently during a discussion of how to become a faster, more powerful rider. Granted, the quads do indeed contribute hugely in our quest to raise our average speed and overall strength in the saddle, but they can not work alone. In recent weeks we covered exercises that help strengthen the glutes, hamstrings and quadriceps but this week we are going to take a look at the forgotten muscles of the lower leg: the gastrocnemius and soleus.

Courtesy floota.com

 

The calf muscles and soleus work together throughout the pedal stroke's pull through phase. They are the underdogs that get little attention and no glory - unless they are well-defined. However- have no fear! The calves are not really that difficult to build; you just have to take the time to focus on them, as with anything worth doing in life.


These three exercises will certainly improve your calf strength and subsequent power in your pedal stroke when done correctly and consistently. Better yet - all can be done with only your own body weight.


1) Calf raises: Everyone knows this one, but have you tried them on one foot?
Perform 25 repetitions on each leg; 3 sets. Be sure to stretch the calves out when done (hold for 30-60 seconds per leg).

2) Toe Walks: Admit it: you always wanted to be a ballerina. Not so? Then go ahead and do this one in your house when no one is looking. Walk around on your tip toes, keeping your heels off the floor, knees straight and buns tight. Do so for a minute at a time then walk on your heels for a minute. This will not only strengthen your calves but the surrounding ligaments and tendons in your ankle area, giving you stability when you walk on uneven surfaces. Try it! I dare you!


3) Two position calf raises: Stand facing a wall on on the edge of a step, turn your toes out to make 'duck feet'. For those of you who really were dancers, this would be known as "first position". With glutes, quads and core tight, elevate to tip toes and hold for 2 seconds. Lower the heels slowly and repeat 15 times. Next, turn your toes inward (knock-kneed position) and raise your heels another 15 times, slowly, stretching the calves at the bottom of the movement. 


These exercises are all simple and easy to add into your daily living activities. Give them a try and see how the "forgotten muscles" spring to life!


For a good article on the pedal stroke efficiency, take a look at the article below that I found recently. The calves really do need to be worked on for smooth pedal power.


http://www.cyclingtipsblog.com/2009/05/efficiency-of-pedal-stroke-ankling/

What are some other calf exercises that you know of that you would like to share with other readers?

Cycle Specific Exercise: The Push Up (New & Improved Variety!)

Perhaps you are traveling and do not have access to a fitness facility. Or you are stuck at home and just don't feel like making the drive to the gym. You carry your own free weights around with you all the time - at least 150 lbs I imagine. Use it!

The good old-fashioned push up is an excellent training tool to improve your upper body strength, core, balance and coordination. But this is no ordinary push up that I would like to share with you today! There are a variety of exercises that we can base off of the standard issue push up that will challenge you - I promise!


Below you see an excellent example of a properly executed push up with no frills.

Courtesy Google images

Note that the shoulders are directly over the wrists and that there is a straight line from head to heel. This is your starting point. From here, lower yourself towards the floor and hover for a count of three (or five, or eight!). Return to push up, holding at the top for the same count. Repeat 5-10 times. Be sure to circle your wrists before and after to avoid straining that joint.

Another fun one to do is to simply hold the push up position and tap the opposite shoulder with minimal core movement, as if a mosquito landed on the shoulder. Smack it off, shift your weight to the other hand and tap the other one. Repeat 30 times. Add a push up in the middle for a challenge. Remember to keep the body solid with no hip movement or rocking from side to side.

Finally, for today's tip, add a side plank between each push up. Keeping your core solid again, turn your body to the right and lift the right hand straight to the side, hold for 3 seconds, return to push up and switch sides. A dozen of these will be a good place to start. Note that the back remains straight - this engages your core nicely if you do not let your hips drop.

Courtesy Google images

With cycling we tend to focus so much on the legs (with good reason) but our core, shoulders, pecs and tris are also required muscle groups that need attention. These basic push up variations can be done anywhere and at any time. When watching TV I encourage you to get up off the couch and knock out a set during commercials. Make a friendly family competition out of it - see who else will do it with you! 

For fun, have someone take a photo of you doing this and I will post it on here. Who will submit all three exercises with photographic evidence?! Send it to TrainingWithTracy@gmail.com.

Now get busy - you have push ups to do!