Watching the Tour de France you wouldn’t think that a cyclist requires any upper body or core strength at all.
But I’m sorry to break it to you, if you are not a professional cyclists and no longer in your 20’s or 30’s, or 40’s, increasing the strength of your core and upper body will not only make your time on the bike more enjoyable but could also make you faster.
A cyclist with a weak core will compensate flexing at the wrist, locking the elbows, and shrugging their shoulders up to their ears. This acts as a brace for the upper body and puts pressure on the wrists and elbows, as well as increases tension into the shoulders. Maintaining this tight, locked position usually results in numb hands and a sore neck or upper back. In addition, a weak core results in additional strain to your lower back, causing more pain and discomfort both on and off the bike.
But it doesn’t have to be complicated or expensive. Start by adding these four exercises into your weekly routine.
Bird Dog
Single Leg Hip Thrust
High Plank One Arm Row
