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8 Core Exercises for Cyclists. Your bulging quads and razor-cut calves are the envy of your pack, and you start every ride strong.
As the ride progresses, though, your hips seesaw in the saddle, your lower back aches, and you slow in corners. The problem? Your core cries uncle long before your legs wear out. Although a cyclist's legs provide the most tangible source of power, the abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems.
"You can have all the leg strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, a DVD-based training program, and a personal trainer in Essex, Connecticut. What's more, a solid core will help eliminate unnecessary upper-body movement, so that all the energy you produce is delivered into a smooth pedal stroke. More: 4 Core Exercises to Boost Cycling Power What It Works: Transverse abdominus, obliques, lower back A. B. Cycling Pedal Stroke. Pedaling a bike is more than clipping in and letting the circular mechanics of the chain ring and crank arm do the work for you.
Riders need to direct the motion of their feet. In its simplest form, an optimal cycling pedal stroke works elliptically, with very light foot pressure around the circumference of the stroke. There are more forces during the forward and downward sections, but for the most part the best pedaling technique is 360 degrees of equal and "feathered" pressure. Cyclist's Guide to Bike Gearing.