Notices
General Cycling Discussion Have a cycling related question or comment that doesn't fit in one of the other specialty forums? Drop on in and post in here! When possible, please select the forum above that most fits your post!

Plank position

Old 08-01-19, 06:57 AM
  #26  
bradyweb
Senior Member
Thread Starter
 
Join Date: Apr 2017
Location: Arlington, TX
Posts: 89

Bikes: Bianchi Infinito CV Disc Ultegra | Fuji Sportif 1.5 - 2017 | Windsor Cyclo Cross Bike

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 40 Post(s)
Liked 28 Times in 13 Posts
Originally Posted by wolfchild View Post
All these other exercises like sit-ups, crunches, planks and other nonsense is just a waste of time and energy.
I can assure you that you are mistaken. I'm not big on sit ups and crunches being super beneficial but holding a plank routinely for any length of time will strengthen the core as efficiently as any of the movements you listed. And people are more likely to do it since you can simply drop to the floor at anytime and get busy. It's simple, quick, and requires no equipment such as a tire, sledgehammer, or fork lift
bradyweb is offline  
Likes For bradyweb:
Old 08-01-19, 07:06 AM
  #27  
bakerjw
Senior Member
 
Join Date: Sep 2008
Location: NE Tennessee
Posts: 917

Bikes: Giant TCR/Surly Karate Monkey/Foundry FireTower/Curtlo Tandem

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 169 Post(s)
Liked 83 Times in 61 Posts
Hard being 43????

I recently had some back issues and went to a chiroquackter. I learned some very useful exercises to help limber up my back vertebrae quite a bit. If I keep up with them the compression between my L4 and L5 vertebrae is not a problem.

Any exercises are good IMHO. Front planks, side planks, situps, etc... As we age, we get sedentary. We've all seen old men shuffling about unable to twist, straighten, etc... I never want to be in that kind of shape.
bakerjw is offline  
Likes For bakerjw:
Old 08-01-19, 07:34 AM
  #28  
dmark 
Senior Member
 
Join Date: Oct 2017
Location: NJ
Posts: 551

Bikes: 68 SS, 72 Fuji Finest, 72 PX-10, 77 Pana Pro 7000, 84 Pinnarello Treviso NR, 84 Trek 520, 88 Project KOM, 90 Trek 750, 91 Trek 930

Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 163 Post(s)
Liked 148 Times in 107 Posts
+1 on planks.
I am 62 and started doing a 2min plank once a day Mon-Fri (at work) and they help tremendously.
I also do (2x week) bench press and added deadlifts 3yrs ago and my back and core is much improved. Also rows from TRX type straps in the basement ceiling. And a few situps, crunches and pushups 6 days before morning shower.
I have had patella/femoral surgery on both knees and C2,3,4 are not so hot either but my program works for me.

Last edited by dmark; 08-01-19 at 06:24 PM.
dmark is offline  
Likes For dmark:
Old 08-01-19, 07:45 AM
  #29  
Lemond1985
Sophomore Member
 
Lemond1985's Avatar
 
Join Date: Jan 2019
Posts: 2,690
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 1627 Post(s)
Liked 1,053 Times in 628 Posts
I like to back out of my planks, into a hamstring stretch, and then hold that for 10 seconds or so (no additional tools needed). Probably a habit from my yoga days. My hams get very tight riding, and I need to stretch 'em constantly to avoid back problems.
Lemond1985 is offline  
Likes For Lemond1985:
Old 08-01-19, 07:49 AM
  #30  
burnthesheep
Newbie racer
 
Join Date: Feb 2018
Posts: 3,374

Bikes: Propel, red is faster

Mentioned: 34 Post(s)
Tagged: 0 Thread(s)
Quoted: 1566 Post(s)
Liked 1,534 Times in 954 Posts
Iím not old at all but had some crap running form. Aka, a weak core. It caused me to bend at the waist too much running.

This led to other run form issues and nearly an injury.

I did the work similar to that GCN corr video twice a week for two months and the difference was awesome.

Now in off days from the bike I do a basic strength routine with core.

So I can advocate for those exercises. It also helped me hold my aero position on the road bike much longer. Now I can do decently long threshold sets in it.
burnthesheep is offline  
Likes For burnthesheep:
Old 08-01-19, 03:21 PM
  #31  
drewguy
Full Member
 
Join Date: May 2017
Location: Washington, DC
Posts: 464

Bikes: Trek Domane 4.3

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 192 Post(s)
Liked 50 Times in 35 Posts
Originally Posted by guachi View Post
GCN had a video with Emma Pooley - one of her first videos - where she does a number of core exercises that include the stuff mention here. She did planks, the all-fours-raise-opposite-hands-and-feet, and some other things that turn out to be yoga poses. I didn't know they were yoga, they just looked useful
This one?

https://www.globalcyclingnetwork.com...r-core-workout
drewguy is offline  
Likes For drewguy:
Old 08-01-19, 03:55 PM
  #32  
guachi
Senior Member
 
Join Date: May 2019
Posts: 520
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 229 Post(s)
Liked 326 Times in 179 Posts
Yes, that one. Every exercise is awesome. There's also a GCN video from when it was new with some of the other exercises I mentioned.

I do all of those exercises that don't require equipment with my out of shape Sailors in the Navy - people who have failed their fitness test or are marginal. I mostly lead cycling as I like cycling and most of them do cycling for their aerobic portion of the test. But cycling on a stationary bike does nothing for upper body or core fitness so I incorporate all of those exercises. I love it. Very useful.
guachi is offline  
Likes For guachi:
Old 08-05-19, 11:47 AM
  #33  
rbent
Newbie
 
Join Date: Aug 2012
Posts: 2
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by bradyweb View Post
I hope by the time I'm 70 I will have done all the things necessary to reverse this "old man back"
Do CrossFit consistently; you won't have old-man-back. I've been doing it [CrossFit] three days a week for the last eight years and I turned 70 in March :-)!
rbent is offline  
Likes For rbent:
Old 08-09-19, 05:38 PM
  #34  
Dr.Lou
Senior Member
 
Dr.Lou's Avatar
 
Join Date: Apr 2019
Posts: 255
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 47 Post(s)
Liked 95 Times in 60 Posts
Originally Posted by Lemond1985 View Post
I tried the plank, it looked difficult, but it's really easy. My back popped the first time I did one, I was sold. Incredibly useful exercise for cyclists.

Twice a day seems plenty, though obviously if I worked in the porn industry, probably triple that.
Yep, my porn career and Viagra really help with doing planks.
Dr.Lou is offline  
Old 11-27-20, 04:14 AM
  #35  
as7710423
Newbie
 
Join Date: Nov 2020
Posts: 1
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
<!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}-->The Plank Pose is the best cardio workout, builds good core strength, and exercises the whole body. The most common plank is the front pane in a push-up-like position, in which body weights are produced on the forearms, elbows, and toes.
as7710423 is offline  
Old 11-27-20, 07:39 PM
  #36  
rsbob 
😵‍💫
 
rsbob's Avatar
 
Join Date: Sep 2020
Location: Seattle-ish
Posts: 3,745
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1452 Post(s)
Liked 2,688 Times in 1,546 Posts
Originally Posted by guachi View Post

Another one: Stand straight. Bend over at your waist keeping your legs straight. Lean forward until your hands are on the ground. Walk out your hands to the push up position (or farther if you're adventurous). Walk your feet towards your hands keeping your legs straight. Move across the floor alternating walking hands and feet.
At 6í1Ē I have not be able to touch my toes since I was a pre-teen. Ankles, if I am lucky. Leaning forward, my hands still hover at ankle height. My wife would have to give me a shove on my bum to get my hands on the ground. Am envious of that gymnastic level of flexibility. Will stick with planks, and alternate hand/leg lift planks.
__________________
Road and Mountain 🚴🏾‍♂️



rsbob is offline  
Old 11-28-20, 08:50 AM
  #37  
flyjimmy
Senior Member
 
Join Date: Jun 2015
Posts: 147
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 38 Post(s)
Liked 16 Times in 12 Posts
I’m 55. This past spring my 12 year old pointed out that my drop bars were tilted to far up. I pointed out that he was 12 and I was 55. Anyway I adjusted them to match his. After a short ride I put them back to where they originally were prior to the meddling 12 year olds comments. Last spring do to my new found spare time do to the pandemic I started taking kayaking a bit more serious. Kayaking to me was always a toy I brought camping or just a way to relax out on the water a bit. I started reading about proper paddling technique. I’ve kayaked about 1.5 hours per day since the spring. My road bike bars are now in the position suggested by the boy. It’s amazing how comfortable I am in a much more aero position then just a few months back. As the weather gets colder and the kayaking slows I will definitely incorporate this into my daily routine.
flyjimmy is offline  
Old 11-28-20, 10:22 AM
  #38  
rsbob 
😵‍💫
 
rsbob's Avatar
 
Join Date: Sep 2020
Location: Seattle-ish
Posts: 3,745
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1452 Post(s)
Liked 2,688 Times in 1,546 Posts
Originally Posted by drewguy View Post
These exercises were taught to me by a physical therapist three years ago to relieve chronic back pain after a severe injury. They got my life back and man do they ever work. Still do them 4X a week. The ones in the video present really good detail. Thanks for posting.
__________________
Road and Mountain 🚴🏾‍♂️



rsbob is offline  
Old 11-28-20, 10:53 AM
  #39  
GlennR
On Your Left
 
GlennR's Avatar
 
Join Date: Nov 2011
Location: Long Island, New York, USA
Posts: 8,373

Bikes: Trek Emonda SLR, Sram eTap, Zipp 303

Mentioned: 34 Post(s)
Tagged: 0 Thread(s)
Quoted: 3004 Post(s)
Liked 2,429 Times in 1,184 Posts
My 3 year old grand daughter does a daily workout with my son and they "plank".

GlennR is offline  
Old 11-29-20, 06:14 PM
  #40  
kayakindude
Full Member
 
Join Date: Jan 2017
Location: New England
Posts: 403

Bikes: 1987 Cannondale SR600/BioPace, 1991 Cannondale Road Tandem,1994 Giant Iguana MB, 2009 Airnimal Chameleon, 2016 Dahon Vybe C7A

Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 113 Post(s)
Liked 82 Times in 52 Posts
Originally Posted by rsbob View Post
At 6í1Ē I have not be able to touch my toes since I was a pre-teen. Ankles, if I am lucky. Leaning forward, my hands still hover at ankle height. My wife would have to give me a shove on my bum to get my hands on the ground. Am envious of that gymnastic level of flexibility. Will stick with planks, and alternate hand/leg lift planks.
I was a distance runner in my younger days and had the same flexibility issues you mention. Been active in yoga for about four years. First 3-4 months were really hard, but I gained the ability to touch not only my toes but the ground just in front of my feet. Also has minimized injuries (into multiple sports and workouts).

Something to think about. Btw...I'm 6'3"
kayakindude is offline  
Likes For kayakindude:
Old 11-29-20, 08:09 PM
  #41  
rsbob 
😵‍💫
 
rsbob's Avatar
 
Join Date: Sep 2020
Location: Seattle-ish
Posts: 3,745
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1452 Post(s)
Liked 2,688 Times in 1,546 Posts
Originally Posted by kayakindude View Post
I was a distance runner in my younger days and had the same flexibility issues you mention. Been active in yoga for about four years. First 3-4 months were really hard, but I gained the ability to touch not only my toes but the ground just in front of my feet. Also has minimized injuries (into multiple sports and workouts).

Something to think about. Btw...I'm 6'3"
I tried yoga last year but dropped after two sessions because the instructor was getting to woo woo with shooting heart arrows, embracing the universe and some other odd things. I should take your lead and find some YouTube yoga videos. Injury reduction is a biggie. Thanks for the tip!
__________________
Road and Mountain 🚴🏾‍♂️



rsbob is offline  
Old 11-30-20, 10:02 AM
  #42  
Road Fan
Senior Member
 
Road Fan's Avatar
 
Join Date: Apr 2005
Location: Ann Arbor, MI
Posts: 16,368

Bikes: 1980 Masi, 1984 Mondonico, 1984 Trek 610, 1980 Woodrup Giro, 2005 Mondonico Futura Leggera ELOS, 1967 PX10E, 1971 Peugeot UO-8

Mentioned: 46 Post(s)
Tagged: 0 Thread(s)
Quoted: 1651 Post(s)
Liked 537 Times in 403 Posts
Originally Posted by rsbob View Post
I tried yoga last year but dropped after two sessions because the instructor was getting to woo woo with shooting heart arrows, embracing the universe and some other odd things. I should take your lead and find some YouTube yoga videos. Injury reduction is a biggie. Thanks for the tip!
I have a yoga teacher here in Ann Arbor, who is not at all like that. It's very businesslike, focussed on getting a stretch, learning to feel when you're close to going too far (at this time), and some gentle tricks for achieving as much of the position as you can. I think having a teacher, even in group lessons like these, is very helpful. Dave (my teacher) watches everyone in the class, even on Zoom, and provides comments to show you where form is bad, and other pointers. The kind of Yoga is Iyengar, which is itself strenuous, though it is not necessariy fast or a "Power Yoga." My strength for all activities has significantly improved. If you go the the Iyengar site (iynaus.org) you can use their online directory of teachers to find someone in your area. I'm sure there are several in Seattle, since there are at least 10 in Ann Arbor.

Iyengar teachers are very concerned about safety. This is really important, you CAN hurt yourself.
Road Fan is offline  
Likes For Road Fan:
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
rousseau
Road Cycling
23
05-20-15 10:15 PM
Mirta
Training & Nutrition
2
02-13-15 10:29 PM
late
Training & Nutrition
5
05-26-11 05:14 PM
Andy Somnifac
Road Cycling
23
04-26-11 05:39 AM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell or Share My Personal Information -

Copyright © 2023 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.