Warning: Declaration of Jetpack_IXR_Client::query() should be compatible with IXR_Client::query(...$args) in /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php on line 51

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831

Warning: Cannot modify header information - headers already sent by (output started at /home2/robdaman/public_html/tailwindcoaching/wp-content/plugins/jetpack/vendor/automattic/jetpack-connection/legacy/class.jetpack-ixr-client.php:0) in /home2/robdaman/public_html/tailwindcoaching/wp-includes/rest-api/class-wp-rest-server.php on line 1831
{"id":7106,"date":"2015-10-29T16:42:41","date_gmt":"2015-10-29T20:42:41","guid":{"rendered":"http:\/\/tailwind-coaching.com\/?p=7106"},"modified":"2017-03-01T18:12:32","modified_gmt":"2017-03-01T23:12:32","slug":"cycling-core-strength","status":"publish","type":"post","link":"https:\/\/tailwind-coaching.com\/2015\/10\/29\/cycling-core-strength\/","title":{"rendered":"The Truth About Cycling Core Strength (Podcast #65)"},"content":{"rendered":"

Core strength is something that most cyclists know about, but don't tend to train very often. \u00a0Even if they do train core strength and stability during the off-season (or the “not so off season<\/a>” as I call it) they tend to ignore it again once the weather turns nice and on-bike training begins in earnest.<\/p>\n

That mistake could not be more damaging to your season long cycling progression.<\/p>\n

As you'll learn in this podcast, the core of your body is one of the most important parts of your power production on the bike. \u00a0A weak core can lead to a variety of problems from neck and low back pain to loss of power, fatigue on long rides and unrealized power. \u00a0So click through and start learning about what your core is, why core strength is so important and how you can build core strength with a free preview download of my upcoming Unbreakable Core Stability training<\/a> plan.<\/p>\n

Don't forget to like and share with your friends and help them build their core fitness and strength too!<\/p>\n

<\/p>\n

\n\t\t\t\t\t

\n\t\t\t\t\t\t\n

$\"Team$ Show Notes:<\/h2>\n
The sponsor for this episode of the Tailwind Coaching Podcast is\u00a0 Onnit – Total Human Optimization<\/a>. \u00a0Check them out for all the equipment you'll need to build unbreakable core strength as well as a ton of great training tools that I use myself!<\/p>\n
In the next week or so, I'll be launching my Unbreakable Core Stability module<\/a>.<\/p>\n
\n
Designed for use throughout the season<\/li>\n
Specifically targets the underused deep core stabilizers (which you'll learn about in this episode)<\/li>\n
Can be performed almost completely without equipment (some exercises require Stability Bands<\/a> or Kettlebells<\/a>)<\/li>\n
Subscribe to the Tailwind Coaching Newsletter<\/a> to get first dibs when it goes on sale, AND get a discount on it as well!<\/li>\n<\/ul>\n
Battenkill training plan: to be released around Thanksgiving, with newsletter subscribers getting a nice discount on that as well.<\/p>\n
Sometime around the first of the year, I'll be launching my “Executive Coaching Service” which will be a month-to-month coaching membership. \u00a0You'll get a significant discount on training plans and be able to get coaching access for everything from strength training coaching to nutritional coaching to general fitness and cycling coaching. \u00a0More to come on that.<\/p>\n
@10:35 – What is the core and what is core strength:<\/h2>\n
\n
The Core basically redistributes<\/em><\/strong> and redirects<\/em><\/strong> forces in the body (The two Rs)<\/li>\n
TVA, mutlifidus, pelvic floor comprise the “core”<\/li>\n
*The core is Neurologically linked together (EMG study –\u00a0**http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12054180<\/a>)<\/li>\n*
The core is a stability sling system that helps to stabilize your spine during transverse, frontal and\/or sagittal plane movements.<\/li>\n<\/ul>\n
Why is core strength important?<\/strong><\/p>\n
\n
The Redistribute<\/em><\/strong> part of the core pertains to this<\/li>\n
A strong core prevents back pain and hip pain – when the core is weak or non-functional, the spinal muscles take over as the stabilizers (QL, paraspinals, etc.) \u00a0They're big muscles that are designed to move your body, not stabilize it. \u00a0The more they are used for stability, the more they will tighten and spasm, and by default, hurt.<\/li>\n
A strong core leads to decreased neck pain and upper body\/shoulder pain due to the “no muscle acts alone” concept: when one muscle pulls, it will affect the fascia surrounding it and pull through other muscles. \u00a0Weak core strength will pull on spinal muscles that run up towards the neck and head, and may cause you to try and stabilize through the neck or shoulders (by shrugging the shoulders or tightening\/extending the neck.) \u00a0It will also put a lot of pressure on the hands and arms, causing issues with hand tingling\/numbness and hand\/arm\/shoulder pain. \u00a0(Basically, your body can't hold itself up enough.)<\/li>\n<\/ul>\n
The core as a power transfer medium:<\/strong><\/p>\n
$\"the$ <\/a>This is where the redirect<\/em><\/strong> part comes into play:<\/p>\n
\n
The core is base for legs to push from – a weak core means lost power in the leg muscles because there's no stable base to push against.<\/li>\n
The serape effect<\/a><\/em>\u00a0comes into play. \u00a0The serape effect<\/em> is a rubber band like effect that involves transfer of forces through the core. \u00a0R>L Internal oblique\/external oblique\/serratus anterior\/rhomboid\/midline\/reverse.<\/li>\n
Forces put through one side transfer over to the other side. \u00a0Follow the sling down into the quad, tib anterior, around the sitrrup of the foot, into the peroneals\/calf, hamstring, glute, lower back (both sides) and into shoulder girdle through the lats.<\/li>\n
This is why pulling on the bars adds force to your pedal stroke.<\/em><\/li>\n
So when one leg pushes down on the pedals, the other leg is wound up with potential energy through this sling, allowing for increased power (and it's why sprinters pull on the bars, HARD!)<\/li>\n
A stable core is absolutely necessary to transfer force between legs: imagine any other sport with “leg power” such as baseball. \u00a0Force created through the legs and transferred to the point of contact with the core (point of contact being the arms in baseball). \u00a0Weak core causes force loss when translating through. \u00a0Same is true for cycling (force lost from leg to leg through weak core.)<\/li>\n<\/ul>\n
@25:31 – How to build core strength:<\/h2>\n
\n
Think of core strength as the ability to redistribute<\/strong><\/em> or redirect<\/strong><\/em> forces: this means you have to train multiple planes of movement.<\/li>\n
Anti-extension movements:<\/strong> meant to prevent the spine from extending (or bending back). \u00a0These help to avoid excessive pressure on the posterior spinal joints (the facet joints specifically) and prevents the low back from engaging and trying to stabilize the spine (instead of working in the posterior chain as it should.) \u00a0Prevents one major source of back pain and tightness for most cyclists and the most common “core work” that is addressed in most programs.<\/li>\n
Anti-flexion movements:<\/strong> meant to prevent the spine from flexing (bending forward). \u00a0These help to avoid excessive pressure on the spinal discs and rounding out the back. \u00a0Exercises prevent over-dominance of the hip flexors and rectus abdominus (6 pack muscles, linked together with hip flexors) which will lead to a posterior tilt and excessive spinal flexion. \u00a0Also note that flexion\/rotation is a big component in disc injury and spinal injury.<\/li>\n
Anti-rotation movements (also includes anti-lateral bending movements):<\/strong> designed to prevent increased torsional pressure on the spine (when combined with flexion or extension can cause significant spinal injury). \u00a0Important in stabilizing the spine during unilateral (one legged) motions\/movements (hint hint, cycling IS A UNILATERAL MOVEMENT!)<\/li>\n<\/ul>\n
For a great way to build core strength and stability, download the preview of my “Unbreakable Core Stability” module by subscribing to the email list or by liking\/sharing.<\/p>\n
<\/p>\n\n\t\t
\n\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t
Subscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
\n\t\t\t\t\t\tSend me some awesome stuff!<\/a>\n\t\t\t\t\t\t $\"\"$ \n\t\t\t\t\t<\/div>\n\t\t\t\t\t
<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n
<\/p>\n
<\/p>\n
\n
\n
\n
Share or like to unlock:<\/div>\n
Unlock with a like:<\/div>\n
\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n
\n
\n
Tweet<\/a><\/div>\n<\/div>\n<\/div>\n
<\/g:plusone><\/div>\n<\/div>\n
Unlock with a share:<\/div>\n
\n
\n
$\"\"$ <\/div>\n<\/div>\n
\n
Tweet<\/a><\/div>\n<\/div>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
<\/p>\n
<\/p>\n
I'm getting VERY close to releasing the Unbreakable Core Stability module!<\/a>\u00a0Don't forget that my email list members will get first dibs at a discount, so\u00a0 sign up for the Tailwind Coaching Newsletter<\/a> to get my best coaching tips delivered to your inbox, along with a free bonus training plan, updates, and exclusive discounts like the Unbreakable Core Stability discount!<\/p>\n
If you enjoyed this episode, please do me a favor and head over to the\u00a0 Tailwind Coaching Podcast on iTunes<\/a>\u00a0and rate it 5 stars.\u00a0A\u00a0positive review helps the podcast\u00a0move up the ratings, reach more listeners, and help more people get stronger, faster and fitter.\u00a0\u00a0Don't forget to post any questions to the\u00a0 Tailwind Coaching Facebook page<\/a>, on the\u00a0 Tailwind Coaching forums<\/a>,\u00a0 contact me via email<\/a>\u00a0or leave a comment below. \u00a0Don't forget to support our sponsors and help to keep this podcast free, help me to get this information to more people and help grow the cycling\u00a0community.<\/p>\n
With the northern hemisphere's cycling season winding down, you can think about riding cyclocross or settle in and start building strength<\/a> for the upcoming season. \u00a0If you're in the market for a complete training solution, you can pick up your training plans by checking out my\u00a0 modular training plans in my online store<\/a>. Let me help you\u00a0build towards your best ever season with my season long training solutions and modular plans!
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"
Core strength is one of the most important and least trained parts of your cycling fitness. Learn how building your core strength and stability can increase your average speed, average power and reduce fatigue and pain in this podcast!<\/p>\n","protected":false},"author":1,"featured_media":11760,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,85,133,106,38],"tags":[175,178,183,134,68],"yst_prominent_words":[1198,242,1203,4471,453,448,4472,4470,1205,1200,1202,4473,437,1109,1199,516,1197,4469,1201],"wppr_data":{"cwp_meta_box_check":"No"},"jetpack_featured_media_url":"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2015\/10\/cycling-core-strength.png","_links":{"self":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7106"}],"collection":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/comments?post=7106"}],"version-history":[{"count":6,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7106\/revisions"}],"predecessor-version":[{"id":10390,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7106\/revisions\/10390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media\/11760"}],"wp:attachment":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media?parent=7106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/categories?post=7106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/tags?post=7106"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/yst_prominent_words?post=7106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}