V-Club Training Corner

We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions.

Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, visit her website at http://www.bicyclecoach.com/profile.php?id=358, click on the “Click to Email” link, and type “V-Club Training Question” in the subject line of the e-mail.

Alternate Exercise Programs

V-Club member Bill Kaufner is our 12th winner of a $20 VeloWear gift certificate! Read on for his training question...

To continue the dialogue around "Age Old question of Strength Training"

Which of the following alternate exercise programs would be most valuable for the 50+ cyclist? Yoga, Pilates, Body Sculpture, Aerobics, Running, Swimming, Spinning?

Bill,

In answering your question, I will assume that your reference to “alternate exercise programs” means “cross-training” or “in addition to” your cycling rather than “instead of.” I like the fact that you desire to add this dynamic to your cycling program because those that live in warmer climates all year round, such as yourself in California, can find themselves “flat” on motivation to hop on the bike come mid-summer.

Your list of alternate exercise programs fall into a number of categories: yoga and pilates target core strength/stability and flexibility while aerobics, running, swimming and spinning work on your cardiovascular fitness. Body sculpture is in a category of its own. Its goal focuses mainly on aesthetics, muscle hypertrophy and defining the smallest of muscles, with single joint exercises. (I’m sure there are cyclists out there that do “body sculpture” but I would bet they aren’t the contenders on the climbs or on a long ride. Too much time has been spent trying to get their rectus abdominis a little more cut and then have to lug extra “non-cycling” muscle up the climb.)

As cyclists, we want to mimic cycling as much as possible in our cross-training choices which would mean incorporating multi-joint exercises (ie. hip/knee/ankle) and the big muscle groups. Since we also need to maintain our cardiovascular fitness, exercises such as running, swimming and aerobics would be good amongst the many aerobic choices available. In addition to this, there is another training dimension that addresses muscle imbalances and postural distortion patterns that are typical for cyclists who are in a fixed position on the saddle for an extended period of time - flexibility and core strength/stability. Its aim is to correct musculoskeletal imbalances and improve posture. Yoga and pilates would fall into this category. If the class setting doesn’t appeal to you, certainly you can incorporate a 20 minute program a couple times a week that would be beneficial.

Why flexibility training?

Flexibility Methods

Tips:

  1. When muscles are beat up from a long ride, stretching is NOT recommended for several hours.
  2. “Stretch what’s short and tight. Strengthen what’s long and weak.” ie. A typical posture seen with cyclists are hunched shoulders/tight chest. To counteract this, stretch chest muscles and strengthen back. (More details follow.)

Why core strength/stability training?

The core is simply the grouping of muscles that create a link between the upper and lower body with the transversus abdominis being most important stabilizer not the rectus abdominis or 6-pack.

“A strong core not only increases power transfer to the pedals, it also allows you to maintain a lower, more aerodynamic position for long periods of time without discomfort. A strong core helps you climb better, sprint faster and ride farther. When core muscles begin to fatigue, the force from pedaling will cause you to sway back and forth instead of propelling you forward. A rider assumes a tripod posture where the body is being supported by the seat, handlebar and pedals. This position relies on core strength, but unfortunately doesn’t build it.” (Alan Bragman)

How to train core?

Tips: Use smaller loads and increase tension times ie. 1-3 sets 15-20 reps x 30-60” holds (start with 1 set and work up to 3,15 reps and work up to 20, 30” and work up to 60”.

Common Posture Problems - “Out-of-True Wheel”

There are two common posture problems of a cyclist that remind me of an out-of-true wheel, tight on one side and loose on the other, Upper Cross Syndrome and Lower Cross Syndrome.

To correct these issues just follow the tip, “Stretch what’s short and tight. Strengthen what’s long and weak”.

1. Upper Cross Syndrome

Problem: rounded shoulders, forward head

Training Prescription: Stretch – pecs, deltoids, neck, upper traps
Strengthen – rhomboids, lower traps, posterior deltoids

2. Lower Cross Syndrome

Problem: lumbar lordosis/anterior pelvic tilt (hip muscles are tight due to riding position and activity)

Training prescription: Stretch – iliopsoas, rectus femoris, erector spinae, tensor fasciae latae
Strengthen – gluteals, hamstrings, obliques

All the best,

Marilyn

PS If you are interested in more details about these topics visit www.nsca-lift.org