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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 02-09-09, 07:23 AM   #1
Tom Stormcrowe
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Exercise ball and resistance exercises...

Since I've busted my butt (literally), I got an exercise ball and band set for resistance work on the upper body and core. Anyone else here use a ball and band system, and if so, what is your routine?
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Old 02-09-09, 07:29 AM   #2
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There are a lot of ball routines in the bicycling magazine. Probably available on web site. I don't remember her name, but she has a monthly fitness exercise routine in every issue. Some of them are very good for me. Others I do similar things at different times, so it doesn't work for me.
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Old 02-09-09, 08:08 AM   #3
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I tend to think that Clydes benefit even more than non-Clydes from core training. I found that the more weight I gained the more often I had back problems. And when I got started biking, I had a lot of back pain after longer rides with drop bars.

Here's what I do for core training:
1) exercise ball plank
2) exercise ball crunches
3) reverse situps
4) quadruped
5) bicycle crunches

3 sets of each twice a week. Plus when I do rollers I can't stand and pedal so I get off and do 2-3 minutes of core exercises every 20 minutes or so.

For upper body I use free weights plus push ups and dips.

Last edited by IceNine; 02-09-09 at 08:11 AM.
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Old 02-09-09, 07:30 PM   #4
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I use the ball for core training as well and it's really helped with back problems. Be sure to get the correct ball size (when seated your knees should be at 90&deg.

For all the exercises listed below, keep your transverse abs tight and in (i.e. pull your belly button in and down).

1) Plank. Feet on the ball, hands on the floor. Start with your hips on the ball and then slowly roll / arm walk out to this position. If it's too hard then keep the ball closer to your waist. Remember to keep the abs tight! Your butt should be slightly higher than your shoulders. 10 seconds, then recover and repeat 10x.
2) Crunches. Sit on the ball and have you toes against the wall. Tighten the abs and then slowly lean back until you feel your abs working. Hold that position for 10 seconds and then recover & repeat 10x.
3) Back crunch. Back on the floor, feet on the ball. Cross your arms and arch your butt off the floor, keeping the abs tight. Bringing the ball in closer will make it easier. Hold for 10 and then repeat 10x.
4) Reverse crunch. Kneel a foot or so from the ball. Starting with your wrists, roll out onto your elbows... your body should now be straight from the knees to your shoulders. Try to keep the belly off the ball. Hold the position for 10 seconds and repeat 10x.
5) Ball lift. Lie on your back and grab the ball with your ankles. Lift (slowly) over your head, keeping your abs tight. Repeat 25x or so.
6) Superman. Lie on the ball with your weight centered, facing down. Your hands should be directly under your shoulders (on the ground) and your toes should be on the ground. Lift the opposite hand a few inches and foot so it's level with the body and try to maintain balance. If that is easy, fully extend your arm so the arm, torso, and leg are in a flat line. Hold for 10 seconds and then do the opposite arm/leg. Repeat 10x.

Increase the duration of each hold when things get easier. You should try not to shake / bounce, that can lead to injury. Once you're doing 30+ seconds 10x times then you can start to add weight (ankle and wrist weights).

Finally, most exercise balls come with DVD workout videos. That can give you some ideas to build a routine (or just follow the video).
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Old 02-09-09, 07:43 PM   #5
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I have a ball for my back. My excercises are all for range of motion and involve sitting on the ball and doing pelvic movements that seem more beneficial to a dancer and a chrome says my 18 yr old.

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