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  1. #1
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    Core training simplification?

    My leg strength and cycling endurance have been improving lately, but now I find I'm feeling muscle (?) soreness in the groin and lower back. I think it's time to start core exercising and I have been searching and reading many of the related posts on the T&N Forum. Most of the off site referrals show many exercises for the core and for reasons of time I would like to narrow them down to as few as possible and make them somewhat cycling specific. I'm not trying to get a six pack or become Joe Weider, just something that makes my daily life and cycling an improvement.

    Two exercises I've been thinking about are:
    1. situps (or crunches or whatever),
    2. and the plank.

    Would this be enough for adequate core strength improvement or am I leaving out muscle groups that are important? I read the Bicycling.com article on core exercises, but 8 exercises seems like a lot to me.

    Thanks!

    Boatman

  2. #2
    Splicer of Molecules Nickel's Avatar
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    In my opinion, some people think that the core is this magical area that needs to be worked more than every other muscle group. Would you do 8 exercises for your quads? I work my core area 2-3x a week with 2-3 different exercise movements, just as much as I do other muscle groups. I don't have one set exercise group as I enjoy trying the plethora of available exercises. I recommend making a list of x number of exercises and picking 2-3 on your workout day.

  3. #3
    Don't Believe the Hype RiPHRaPH's Avatar
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    situp's do not work your core efficiently.

    the leg lifts are much better for complete stretch and concentrates on the core fully.

    situp's can be done with wrong form and can not do what a good leg lift can.
    I have enough words to get me into trouble, but not enough to get me out of trouble.

  4. #4
    Senior Member Terex's Avatar
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    Understand your point, but personally, I like lots of variation to try to work as many associated muscle groups as possible. You're only as strong as your weakest link.
    "It could be anything. Scrap booking, high-stakes poker, or the Santa Fe lifestyle. Just pick a dead-end and chill out 'till you die."

  5. #5
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    Could you please describe what a leg lift is? Thanks!

  6. #6
    mateo for short mateo44's Avatar
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    Lay on your back, knees straight, and lift legs up.

    That's the simple version, of course. I'm sure there are as many versions as there are colorful personalities around here....
    << no sig at this time >>

  7. #7
    more ape than man timmhaan's Avatar
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    over the winter, i did a lot of crunches, back raises, and light-weight squats. i tried a few yoga moves that my GF taught me (i should do more of this) and overall it really helped my cycling.

  8. #8
    Splicer of Molecules Nickel's Avatar
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  9. #9
    www.fattiretour.org tmdesou's Avatar
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    Work on strengthening your lower back and groin if those specific muscle groups are feeling sore. Aside from general core and ab work you'll want to throw in some back work as well. For one exercise that will target everything you're concerned about I highly recommend the deadlift - just make sure you do it safely (wikihow).

  10. #10
    Senior Member clausen's Avatar
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    http://www.bicycling.com/article/1,6...5681-1,00.html

    Of the exercises listed I only do plank and boat pose. Lower back pain can also be a sign of tight hamstrings, you may just need to stretch them a little while riding.

  11. #11
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    Quote Originally Posted by Boatman
    My leg strength and cycling endurance have been improving lately, but now I find I'm feeling muscle (?) soreness in the groin and lower back. I think it's time to start core exercising and I have been searching and reading many of the related posts on the T&N Forum. Most of the off site referrals show many exercises for the core and for reasons of time I would like to narrow them down to as few as possible and make them somewhat cycling specific. I'm not trying to get a six pack or become Joe Weider, just something that makes my daily life and cycling an improvement.

    Two exercises I've been thinking about are:
    1. situps (or crunches or whatever),
    2. and the plank.

    Would this be enough for adequate core strength improvement or am I leaving out muscle groups that are important? I read the Bicycling.com article on core exercises, but 8 exercises seems like a lot to me.

    Thanks!

    Boatman
    Cyclo-core is the ticket. A great set of exercises.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
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    Read my cycling blog at http://riderx.info/blogs/riderx
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  12. #12
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    Quote Originally Posted by clausen
    http://www.bicycling.com/article/1,6...5681-1,00.html

    Of the exercises listed I only do plank and boat pose. Lower back pain can also be a sign of tight hamstrings, you may just need to stretch them a little while riding.
    Do you do any other exercises or just these?

  13. #13
    Junior Member
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    Quote Originally Posted by ericgu
    Cyclo-core is the ticket. A great set of exercises.
    Cyclo-core I've heard is very good, but I'm trying to reduce the abundance of recommended exercises down to two or three (if possible).

  14. #14
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    Quote Originally Posted by tmdesou
    Work on strengthening your lower back and groin if those specific muscle groups are feeling sore. Aside from general core and ab work you'll want to throw in some back work as well. For one exercise that will target everything you're concerned about I highly recommend the deadlift - just make sure you do it safely (wikihow).
    The deadlift looks like it would aggrevate an already strained back. Is there a way to do a variation of it so as to build up to it?

  15. #15
    Splicer of Molecules Nickel's Avatar
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    Start off with dumbbells and work your way up to the barbell weight. I found that my hamstrings were much stronger than my lower back and almost injured myself lifting too heavy too soon. Starting off light will help you get the hang of the movement as well as proper form, which is key.

  16. #16
    Senior Member clausen's Avatar
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    Quote Originally Posted by Boatman
    Do you do any other exercises or just these?
    On my recovery days. I do yoga for about 45 min. Helps keep the whole body in balance.

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