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Old 04-27-08, 10:55 PM   #1
MrCrassic 
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10 minutes of daily core work?

Hey, all! Hope that your racing season's are going well!

I have (yet another) training question. I have not trained or raced much since finals period began (i.e. 'catch-up-on-late-homework period'). Thus, I knew that one problem which I have had while racing and doing long rides is the development of aching back pain. I thought it was because of bike fit, but I decided to do core work just to eliminate the possibility that it might be a lack of that.

My question is this: is it better to do 10 or 15 minutes of dedicated abdominal and back work on a daily basis (five or six days per week) in conjunction to riding (which is mostly base mileage at this point), or is taking two or three days of doing intense core exercise (i.e. gym or 45/60 minute long sessions) still the recommended way to go?

I should include that within those 10 or 15 minutes (always the last few minutes before hitting the sack), I normally do about 100 - 120 sit ups with 40 push-ups. I am experimenting with a few other exercises; today, I did about 60 ab stretches (I don't know how to call it, really, but it's basically stretching your abdominals by lowering and raising your legs), 60 back drops (also don't know the formal name for this, but you position yourself against a ledge with your legs extended and your feet set straight, and you lower and raise your upper body repeatedly), 50 sit-ups, 50 reps of some other lower back exercise, and 30 push-ups.

As always, any comments are appreciated. Thanks!
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Old 04-27-08, 11:18 PM   #2
Nickel
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I don't do core work everyday because I wouldn't do that to any muscle group everyday. I think if you can do that many reps of those exercises then you should try something harder....but that's just me.
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Old 04-28-08, 06:23 AM   #3
WCroadie
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I try to do core work 3-4 times a week gor about 20 - 30 minutes. I do push ups, crunches, leg raises, russian twists, planks, side planks etc. Different exercises each time. A strong core is very helpful on the bike.
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Old 04-28-08, 06:27 AM   #4
pungee
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Incorporate planks into your core workout (front/back/side). They will do wonders for core stability and strength. Make sure you hold them for 1-2 minutes each. I use to have cronic back pain and walk like a troll. Now I do a set or two of planks daily and I can spend 3+ hours in the saddle no problem.
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Old 04-28-08, 06:47 AM   #5
carlfreddy
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Pilates are wonderful for the core!
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