Every female triathlete should be aware of her “core” muscles and how to properly train them to generate the most power in the shortest amount of time during the cycling leg of the race.
For most sports, we commonly hear people talk about exercising the body’s core muscles; they are the muscles that stabilize the lower back and pelvis forward and backward. According to research, there is a clear link between cycling mechanics and core muscle stability.
What is the best way to train like a pro cyclist?
Assume your core is weak and your pelvis isn’t correctly positioned and stabilized, causing your spine to lose its natural curvature. In that instance, you will not be maximizing the power generated in the key cycling muscles.
Your results will be affected regardless of how much or how well you have trained your legs for your triathlon race. If your pelvis is not properly positioned owing to central tiredness from the immense pressure of a long cycling event, you will not be maximizing your power output, especially because your core muscles have previously been abused while swimming.
So, how can a female triathlete ensure her core muscles are prepared for triathlon cycling?
Many trainers may encourage you to do a lot of sit-ups, but while the crunch is an excellent workout, it is not the solution to this problem. The abs will not strengthen the stability of a female cyclist’s pelvis enough to meet her needs.
Your back is not supported when riding; nevertheless, when doing sit-ups, you are laying on the floor, which is the fundamental flaw of depending entirely on the abs as a core workout.
The workouts listed below will help any female triathlete develop stronger pelvic stabilization and boost the general endurance of her core muscles, allowing her to increase her cycling power output and overall pace.
This is the first exercise you’ll undertake without using your bike. Climbs should be done at various rates, starting initially and gradually increasing to a rate near your riding cadence once you’ve mastered them.
Begin by putting yourself in the posture of doing push-ups. Bring your right knee up to your left elbow and back slowly, then your left knee to your right elbow and back slowly.
It would help if you kept your arms clasped at the elbow to prevent them from bending, took deep breaths, kept your stomach tight the entire time, and your hips remained flat to the ground. As a result, you should begin slowly and gradually increase your speed once you have mastered the skill.
Kinks in the body cable.
This workout necessitates using a cable machine, which adds external resistance to your program, which is crucial for adequately training your core muscles.
Begin by gripping the cable pulley with both hands in a single grip accessory, as though clasped together over the bar accessory’s handle.
Start with your arms straight and the cable fully extended slightly above your left shoulder. Pull the line from your left shoulder down past your right hip without bending your arms, but rotate your torso to the right as you lower it, so your lateral oblique muscles make most of the effort.
Start with 15 reps with the lightweight and then repeat on the opposite side. It’s crucial to maintain proper form; remember, this is a torso workout, not an arm exercise, so ensure the right muscles are working. Perform three sets.
This may seem like odd cycling practice, but you need some resistance in your cycling training to compensate for the bike’s natural resistance. This exercise is a two-for-one deal because it is perfect for training on hip rotation for swimming.
Transmission of force from the center to the lower body requires endurance and strength, and this workout will help you overcome road tiredness and finish your race.
the gut of a rock
This bike-based exercise may be done outside or on an indoor climber.
Find a decently big hill and climb it while standing. Please take a deep breath from your stomach and envision it as a rock as you press on your knees. Each time one knee rises over the bike’s top tube, your stomach muscles should tighten; you should also focus on maintaining your core muscles tight and avoiding “bouncing” off the handlebars.
It will take some time for these workouts to enhance your cycling, but if you perform them twice a week throughout the year, you should notice effects in less than six weeks.
Building a stronger core will improve the transmission of force to your lower body, provide more natural support for your entire trunk, and help your neck, upper back, and shoulders when you’re resting.
Please do not execute these workouts less than two days before the race because they will exhaust you and generate painful muscles, which you do not want.