Improving Core Fitness Strength & Weights

[BinBag]

Has anyone been at or is at this point in their cycling?

I've been doing my normal commutes 3 to 4 times per week (25 miles per day) and have recently upped my weekend cycling outings to include a 70, 40 and 30 milers, all on my todd! I know that this will improve my core fitness over time, especially doing some of the climbs in the Peak District (Chunal, Cat & Fiddle, Kettleshulme).

But when doing these routes my arms absolutely ache, sometimes for days after - is this because I'm not doing any upper body training?

My increased routes and hill climbs will undoubtidly improve my core fitness levels, but will my arms just stay the same or get used to the constant pulling on the drops!!

Cheers - BB

PS. Noty actually sure what my objective is yet, still TBD!

 

[tyred]

Are you pushing high gears and pulling up on the bars a lot?

 

[numbnuts]

I use dumbbells, but mainly to help me in my kayaking, cycling has given me great legs so I'm told

 

[BinBag]

Are you pushing high gears and pulling up on the bars a lot?

No, I'm a sitter and spinner on the hills - I do occasionally notch up a couple of gears, get out of the saddle and pull up on the bars, but nothing that I would say 'too strenuous'.

What were you thinking.........?

 

[ebournecyclist]

How long have you been doing the weekend rides? Sounds like you are maybe putting too much weight on your arms (something I am often guilty of) over a longer period of time. Could be just a period of adjustment if you haven't been doing it long. I assume your commute is 2x approx 12.5 miles, so a 30/40/70 miler is a lot longer in the saddle.

For core strength I prefer pilates than weights (helps give my body a good stretch out too). Yoga also I expect would to be effective, but i haven't tried it. That said, during the winter when riding outdoors is hampered by the weather I plan to incorporate some good compound weight exercises such as squats and deadlifts which, done with good technique, will help with core strength.

If you go the weights route avoid too much in the way of isolation work.

Also look at your fit and ride position, it could be as I say that you have too much weight on your arms, (possibly a reach issue?) that it is only showing itself up now that you are striking out further and longer.

 

[jay1lk]

How long have you been doing the weekend rides? Sounds like you are maybe putting too much weight on your arms (something I am often guilty of) over a longer period of time. Could be just a period of adjustment if you haven't been doing it long. I assume your commute is 2x approx 12.5 miles, so a 30/40/70 miler is a lot longer in the saddle.

For core strength I prefer pilates than weights (helps give my body a good stretch out too). Yoga also I expect would to be effective, but i haven't tried it. That said, during the winter when riding outdoors is hampered by the weather I plan to incorporate some good compound weight exercises such as squats and deadlifts which, done with good technique, will help with core strength.

If you go the weights route avoid too much in the way of isolation work.

Also look at your fit and ride position, it could be as I say that you have too much weight on your arms, (possibly a reach issue?) that it is only showing itself up now that you are striking out further and longer.

+1 for the pilates. good for the core and a good stretch as mentioned above.
climbing, surfing, the odd kayak seem to take of any other exercise requirements during the warmer months. Then sign up with the gym for those dark dreary winter days.

 

[fossyant]

Hmm, just trying to think how to answer this.

I'm local and know the climbs very well. I'm 41 and have been riding round here a long time. I have typical cyclist build (and some middle age spread ) but my arms don't suffer on those hills (despite being match sticks). I do how-ever have a big problem over 15 % due to an accident... but that's not for now.

You do say you prefer to spin - that may be where the core strength is lacking.

I'm from the old skool - 42 x 21 got you every where.....
Kicked that in to touch when I got a bit older..... 39 x 21 does that.... - gone 39 x 24 on best bike for my shoulder !

I'd say start climbing part of the climbs out of the saddle, then sit down, then out again. Intervals for upper body...

Some weights might help.

Chunal is very good as it's about as dead steady gradient as you'll get, then do Chinley Head after.....

 

[dan_bo]

I agree with what fossys saying, plus, fing a cheap scabby gym where you have access to a decent rowing machine.... And aim for 40 min 10Ks.

 

[Manonabike]

I use an exercise ball - it's an excellent method to improve your core fitness

 

[BinBag]

I've been doing the weekend rides for a fair bit now, probably 15 months or so - but only really started to hit the decent sized hills recently. I've considered that it's maybe my bike set up, and that my shoulders are too far from the handle bars resulting in me stretching - never mattered before though. I've done 6 hrs ridingthe Mcr 100 before and my ars have never bothered me, which points to the hills.

I'm running a 12-25 on the back which is standard with the lad who I cycle with every now and then - he piles up the hills though!

"I'd say start climbing part of the climbs out of the saddle, then sit down, then out again. Intervals for upper body...

Some weights might help."

Think I might go for this approach for core fitness and arm strength improvement - our gym at work is free (and scabby!) but has all the essentials, plus I like the Yoga and Pilates suggestions so can do them at home with the help of the XBox.

I've started to run a higher gear up the inclines on my commute so that's a start, bought a HRM (as a fathers day gift from my kids!!) so we'll see where that takes me.

Deffo going to look at the arm reach issue though, if there is one!

Gotta admit though, it's one hell of a journey this cycling lark but I'm loving every minute!!

 

[cyberknight]

I use one of these 2-3 times a week , combined with standard core exersises.

I aim for fairly high reps of 20 + to help build tone and strength without too much bulk.


You can get total gyms that can fold flat to go under the bed, mine is in the bike shed garage

 

[kenuk1]

Invest in a kettlebell, Youtube a workout and you will see a massive difference quickly, I cant recommend them enough, 20 minutes is enough of a workout, you feel like you've been kicked by a small horse.

 

[JustT]

+1 for the kettle bells...........seen great improvements myself.

 

[Garz]

Any particular kettlebell routine in particular?

 

[Dayvo]

Any particular kettlebell routine in particular?

This'll sort you out!

http://www.bodybuilding.com/fun/kettlebells.htm