Advanced Core Exercises for Cyclist

Advanced Core Exercises for Cyclist


Top 4 Exercises for A Strong Core

When fitness trainers talk about “core muscles” what we are really talking about are the joint stabilizers. As you can strengthen the stability of your ankle or knee by ensuring you have strong, flexible and balanced muscles, the same is true of the spine and hips. The muscles that stabilize the spine to Pelvis are the core muscles, remember that is you take the best legal steroids you will obtain better results.

They include the internal obliques, transverse abdominals, and mulitifidis. The larger muscles that do mostly movement are the external oblique’s rectus abdominals and erector spinae.

They’re important for power and strength. Without a stable platform your appendages (limbs) will not be able to generate as much force, not matter how string you are, when you’re on ice your feet slide and you cannot use that strength.

You should be competent at all the basic versions of these exercise on the floor before you attempt them using Fitballs/bosu’s.


1 Front Plank – stability ball with knee raise

Stood up upright, place forearms on a fitball and walk your feet back until you are in a plank position. (You can stop before you get to horizontal, to make it easier, but you should never allow yourself past) From the plank position slowly take one leg off the ground and bring your knee towards your chest. Return to start position and repeat with the opposite leg.






Front Plank
Start as in the picture and simply raise one knee to the chest. Returning slowly!



2 Side Plank – stability ball with arm raise

Again begin upright side on to a fitball. Place one forearm on the ball using the other hand for balance. (You should try this exercise first in a corner (3 points of contact, 2 walls and the floor) then against 1 wall (2 points of contact, the wall and floor) before trying it without support (1 point of contact, the floor). Manoeuvre into the side plan position and slowly take off your supporting hand so only your one forearm is on the ball. Slowly roll the ball towards your torso then towards your head.






Side Plank
Start as in the picture. Roll your arm one inch out then one inch beneath you.



3 Single Leg Curl – Stability Ball

Lay on your back with the ball underneath one leg. Keeping your head, shoulders, hands and elbows on the ground raise your pelvis into your body is in a straight line. From here roll the ball back towards your bum in one smooth movement. Ensure your hips stay the same distance from the ground throughout the entire movement.

To increase the difficulty, simply lift your hands and elbows off the floor, creating more instability.





Single Leg Curl

Start as in the picture. Roll your foot back towards your bum. Ensure you keep your hips the same height of the floor throughout the movement.


4 Hyper Extension – Stability Ball with Leg Raise

Lay on a fitball on your stomach. Your hand should be by the side of your head and your toes lightly resting on the floor (be as far forward over the ball as you can). In a controlled manner raise your torso up as high as you can while simultaneously raise one leg. Keep the leg straight ensuring maximal glute work.






Hyper Extension - Stability Ball with Leg Raise

Start as in the picture. Slowly raise your upper body and one leg as high as possible. Return and repeat with opposite leg.




Nick Wachter

PhysiKcal Fitness

Cycling Shorts Resident Personal Trainer & Conditioning Coach

Nutrition for Better Recovery

Mash TOC09 Recovery

Nutrition for Better Recovery



The more you train the more important it is to recover quickly. But this is also true for those who work out just once or twice a week. Whether it’s a long steady ride or a hard short training session, you’re muscle fibres are going to take a battering. Whenever you do something different (gardening, DIY, a longer or faster ride) you will break more fibres (and be more sore the next few days too).


The Anatomy

Muscles are made of two types of protein, myosin and actin, these proteins literally pull on each to get closer and this causes contractions. These are microscopic and there are millions upon millions of them doing this at the same time. When you work hard (or do something different) some of these fibres are damaged and need repair.


The process is called protein synthesis and it happens every day whether you train or not.  New fibres are created to replace old damaged one, the debris is then removed and you can start training again. If your body does not have protein then it cannot itself.


What does your body need after a hard ride?

In simple terms protein! But your body will also be low on carbs (assuming it wasn’t a leisure ride), so it’s essential to throw some of them in too.

The aim of recovery fuel/food is to;

1) Get protein into the body

2) Replenish carbohydrate stores

3) Replace any vitamins and minerals used up during exercise (your salts are the main minerals that need replacing, as you lose them when you sweat)



Foods That Aid Recovery1) Sources of Protein

Meat Meat Meat, it’s the best source of protein. You can also get protein shakes designed for recovery. Although I still prefer the old fashioned cooking option, but if you are in a rush or do not feel hungry after, shakes are a good way to get protein (and carbs) into you.


2/3) Sources of Carbs & Minerals

Although pasta, rice and potatoes are great for replenishing carbohydrate stores, they aren’t exactly high in vitamins and minerals. A better meal replacement would be a mix of vegetables alongside your meat.



Vegetarian / Vegan?

What if you’re a vegetarian or vegan? Well it gets very hard to get your protein intake. However there are chicken style pieces you can buy from your local supermarket which are high in protein. Again add veg to increase carb, vitamins and minerals consumed.


Nick Wachter

PhysiKcal Fitness

Cycling Shorts Resident Personal Trainer & Conditioning Coach