Sore Abs
MLitke12
Posts: 15 Member
Hi all, I am just getting back to cycling after taking about 5 yrs off. My husband and I used to do 10-15 miles a few nights a week and then we just stopped. The kids got too heavy to pull in the trailer and DH started doing more serious cycling (he's doing 3 100 + mile tours this summer) So now that the kids are getting old enough to cycle with us, I pulled my bike back out. I've done a few 3-7 mile rides in the last few weeks and my legs are handling it just fine, but my abs are burning almost every time! Is this normal? My abs are probably my weakest part of my body, but wow last night after 7.3 miles they were burning! Any advice? Or will this be the one thing that finally whips my core into shape? Thanks!
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Replies
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You definitely need strong abs to ride. Those stabilizer muscles are working hard to keep your balance on the bike. My abs were sore on the first long ride I took. Surprised me because I do 15 minute abs classes at least 3-4 times a week.0
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Your abs (and perhaps back) will complain if your core is weak, a good excuse to work on that. (There's a great core workout on runnersworld.com that only takes a few minutes 2 or 3 times per week but will make a world of difference)
http://www.runnersworld.com/workouts/fast-abs?page=single0 -
Really work on planks. IMO it's the best abs/core exercise for cycling as it mimics almost exactly what you are doing on the bike. Your core on the bike is resisting movement almost exactly as it is when you do the plank.0
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a hot tub and sauna do the trick.0
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Core is fundamental to correct cycling. A strong core will mean you don't rock your hips, or rock your body. The transferance of power will go directly to your legs, rather than being wasted in body movement.
I do these:
http://www.cyclingweekly.co.uk/healthandfitness/538120/top-ten-core-drills.html
http://www.bicycling.com/training-nutrition/training-fitness/core?page=0,1
And I also do P90X Ab. Ripper. X - which is about 15mins of agony! I do the above exercices first and then the P90X routine.
I've also started doing the lateral plank with my feet on a step stool.
Only do these 2-3 times per week at most! I've got some tummy skin because I didn't start these until I'd lost all the weight I needed to, and perhaps should have started earlier.
I have noticed some improvements with hill work!0 -
Awesome, thank you! I will check out those workouts!0
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Core is fundamental to correct cycling. A strong core will mean you don't rock your hips, or rock your body. The transferance of power will go directly to your legs, rather than being wasted in body movement.
I do these:
http://www.cyclingweekly.co.uk/healthandfitness/538120/top-ten-core-drills.html
http://www.bicycling.com/training-nutrition/training-fitness/core?page=0,1
And I also do P90X Ab. Ripper. X - which is about 15mins of agony! I do the above exercices first and then the P90X routine.
I've also started doing the lateral plank with my feet on a step stool.
Only do these 2-3 times per week at most! I've got some tummy skin because I didn't start these until I'd lost all the weight I needed to, and perhaps should have started earlier.
I have noticed some improvements with hill work!
Thanks for posting these, they look like terrific workouts.0
