3 Core Exercises for Faster Race Times
Stability is extremely important in Mountain Bike racing. Whether you are pulling through a tight corners, charging up a steep climb, or bombing down a fire road, you need a strong, tight core to maximize your speed and efficiency. Your core is directly responsible for your speed and agility out on the course. Simply put, if you have a weak core, you are killing your times.
Many bike racers do not get enough supplemental strength work in with their weekly training, but by adding a few key minutes to the week, and focusing on the right muscles, you can reap big benefits when it comes to your core stability and race times.
The Plank
Anyone who has every said that a minute goes by quickly, has never done a plank. Planks are fairly simple – start by laying stomach-side down on the floor. Get your body as tight and rigid as possible and push yourself up onto your elbows. Maintain this position for as long as you can keep your back absolutely straight.
Toes to Bar
If the devil invented a core exercise, it would be toes to bars. This exercise forces your entire core to work throughout the full length of the movement. In terms of setup, this on is pretty simple. Find a standard pull up bar, jump up, and hang on the bar like you were preparing to do a pull up.
Without swinging to generate momentum, bring your feet up to the bar in one smooth, controlled movement. Then return your feet in a smooth, controlled motion back to the starting position. Sounds easy, but try 10 reps and let us know what that experience was like. You’re welcome 😛.
Back Extensions
We cant forget the back half of the core. Your lower back plays a huge role in how well, and fast, you bike. Back extensions are a good way to strengthen the lower back while minimizing your risk of injury. Find a Roman Chair at the gym. Start with your back straight, begin to lower your torso while breaking at the hips. Your torso should be locked in tight. As you near the bottom of the movement, bring your back up to the starting position.
Putting it all together
We recommend doing a core workout at least three times per week. Here is what it looks like in practice:
Perform on Monday, Wednesday, and Friday each week.
3 – 4 Sets of
1 Minute Plank
10 – 15 Toes to Bar
10 – 30 Back Extensions
Rest 1-3 minutes between sets.
It really is that simple. Add some core work to your routine and see how much your power and control on the bike increases during the next half of the 2016 Over the Hump Series. Good luck and remember to have fun!