5 Core Exercises For Cyclists - Improve Your Strength On The Bike

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Improve your cycling-specific and core strength with these exercises.
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Core strength is an often-overlooked aspect of training, but, it is really important. There are plenty of benefits including the potential to reduce the risk of injury.
This video has 5 exercises, all of which require no equipment, that you can work into a great, quick, training session.
Have a go and let us know how you get on in the comments!
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Опубликовано:

14 авг 2024

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Комментарии : 228

@sgalenchapmanjr7456 6 лет назад

As a physio who is also dabbling in cycling, your gluteal stretch should be held for 30 seconds. Research has shown that anything less just causes the musculotendinous junction to just return to its normal resting length. Conversely, it also takes about 6 weeks to notice an appreciable change in flexibility. Keep up the good videos and Dan, work on some balance with those lunges.

@samuelmarshall6782 8 лет назад

Will any of these exercises help Matt clip in quicker?

@tstone5452 7 лет назад

I'd highly recommend reverse lunges i.e.. lunging backwards, as it takes away the shearing force of the kneecap on the front of the tibia and femur. Do it in front of a mirror too so you can watch that the knees are in line with the foot and the hips are stable!

@TheWaxChainFanClub 8 лет назад

These will come in handy as I have an important Twister tournament coming up soon.

@gcn 8 лет назад

+Michael McDermott good luck Michael.

@TheWaxChainFanClub 8 лет назад

Global Cycling Network Thank you.

@heniltailor195 7 лет назад

Top Muscle Building Foods: Eat Thеse Foods To Gain Muscle Mass Quickly Read here now => twitter.com/492a9c7bf391b77f9/status/742668391975096320 5 Core Eхerсisees For Cyclists â Improve Your Strength On The Bike

@deus555 7 лет назад

Lmao

@AndronicasLion 8 лет назад

Dan's squats and lunges are absolutely hilarious

@MikeBolitho 8 лет назад

+AndronicasLion The lunges were particularly bad haha.

@carlossilva-gd2qx 7 лет назад

Mike Bolitho so funny lunges

@killerkickz5239 3 года назад

But still it makes his cycling better than yours

@chinocoffee9565 3 года назад

It looks like he lacks ankle mobility.

@barefeg 8 лет назад

Great balance Dan. If this was my first video I would find it hard to believe you can ride without training wheels.

@PietroPLsz 8 лет назад

I've been waiting for this for so long. Thank you GCN! Cheers from Poland!

@Jay0jay 8 лет назад

That moment of panic Llody has mid-lunge when he throws himself forward, helplessly waiting for his foot to reconnect with the ground.

@markhewitt2107 8 лет назад

As is always the case with these videos, the exercises are shown, which is great. But what's the recommendation for how many of each one to try? How long to do them for? How often etc?

@mattdavis5453 Год назад

Great videos, thanks GCN, i have been doing these 5 exercises for weeks and my flexibility and stability has improved significantly, thanks Dan

@jbowen828 8 лет назад

I love ya'll. All your videos are so helpful, especially to someone new to cycling Thanks much.

@gcn 8 лет назад

Our pleasure,

@McClimber234 8 лет назад

Lunges couldn't look more English. Thanks for all the tips and videos.

@Drzhounder 8 лет назад

Perfect timing. I just got cleared by the surgeon to start lightly exercising again. 20 minutes on the trainer for the first few days, then add a little, repeat. I can add these soon too. I especially like the last one, pointing to my left. I bet I can even point to the middle of the screen better than Matt!

@gcn 8 лет назад

+Michael Albany all the best with the recovery. Hope you're back out on the bike soon.

@jayaybe1 5 лет назад

2:56 Lol, Dan looks like a ruthless dictator posing for a flattering portrait for a postage stamp.

@Obsidian72 3 года назад

You didnt have to do him like that 😂

@banksj54 7 лет назад

High rep squats and lunges have dramatically made a difference in my cycling.

@stevecochrane5376 5 лет назад

Thanks chaps , those variations on the plank were just what i was looking for to add to my morning routine. Ideal .Cheers

@glennoc8585 8 лет назад

I can't stop admiring that very retro book/ornament case.

@multisportmarklew7813 6 лет назад

Nice to see the London 2012 Game Maker trainers still in good quality!! @Global Cycling Network

@antoniiocaluso1071 Год назад

Thanks sooo much!!! These two are the BEST Presenters (its now 2023) on GCN ever! :-) Maybe cause there's no Park Tools background? Surely because its...short & sweet, right to the point. Modern GCN vids are full of blah, blah, blah, which makes me avoid them entirely. Sorry!

@haych27 8 лет назад

many yoga postures are very handy for post-ride stretch, try pigeon pose, for glute stretch & downward dog for legs

@ta2dwez 8 лет назад

Dan was like a flying daddy long legs! great video, I'm recovering from lower back issues and these exercises will hopefully help me on my road to recovery. :)

@gcn 8 лет назад

+ta2dwez Danny Long Legs.

@timbutch1960 8 лет назад

The only problem with Dan's lunges is he forgot to yell "Superstar!"

@Mikkis2010 6 лет назад

I would like to see GCN’s tips for kettlebell training. I started to do kettlebell workouts about a month ago. I bought two kettlebells (8 kg and 12 kg) and they are more than enough to do all kinds of workouts. So simple yet so versatile!

@lucasleon5036 8 лет назад

My high schol coach has me doing what he calls 50,50's first bit is when you lie down on your back arms at your sides and just rais your legs as far up as you can (helps if someone is pushing your legs back down) as your feet go down never let them touch the ground. do this 50 times. Take a 30 second break. Second part! While still laying down grab ahold of something that won't move with each hand on either side (a friends calf's?) raise your legs up (remember to keep them together and strait through this whole section ) swing them as close to your left shoulder, bring them to the center, then to the right sholder. That's 1 rep... 49 more to go, I liked it hope you guys do.... Enjoy and feel the burn ;)

@ianburgess9141 8 лет назад

your channel has inspired me to get fully into this sport i am even thinking on racing thanks to you all gcn team

@therealpoka 8 лет назад

The complete Calvin & Hobbes collection and the rocket from Destination Moon in the shelf, good stuff.

@robsnobb 8 лет назад

Thanks a lot guys ! I will try these exercises as soon as I am home alone.

@holeymacrel 8 лет назад

pro tip while doing core exercises i finds keeping my head up and looking forward helps flatten out my bike

@eoin.toh-aisidhe2754 4 года назад

Not really a pro tip lad

@johnobrien5464 8 лет назад

Somebody has to make Dan doing the squats into a gif

@AndronicasLion 8 лет назад

+Horizons Haha, got to set as my wallpaper!

@bikeanddogtripsvirtualcycling 8 лет назад

+John O'Brien if you add gif before a youtube url you can create an animated gif, eg gifyoutube com/watch?v=

@MrMCFitness 8 лет назад

I think his lunge would also be hilarious

@gcn 8 лет назад

+Horizons You have got us. Thanks!

@gr0bbelaar 8 лет назад

That third exercise is called "Hitler's dog" in my neighbourhood. I should get a new neighbourhood.

@thegreek2640 7 лет назад

I love you guys. I just got into cycling and you guess have taught me SO much..

@erikknudsen4034 3 года назад

I need to start doing those lunges in my front yard with my full kit on.

@rostandaniel22 6 лет назад

How many times do you do each exercise?

@alexanderforsyth1353 8 лет назад

Dan doing lunges reminds me of the "wacky waving inflatable arm flailing tube men" that you see at roadside garages.

@simonrano8072 8 лет назад

Is cycling kit mendatory ? :)

@shinjipascal862 3 года назад

tnx for the tips, i need to strengthen my core, beginner cyclist here

@elliotharpour8061 8 лет назад

Dan looks ridiculous doing lunges haha

@leroybrown8705 6 лет назад

Elliot Harpour Dan is the old man...

@jaythebestofmej2441 8 лет назад

all are some or the other forms of yoga..good to know that

@guillemchip.6094 8 лет назад

Dan makes the Glute Stretch look so easy!

@skexee 8 лет назад

im gonna mountian bike on the road for a day. needed some training, thanks for the vid.

@mirrormannotme7464 6 лет назад

brilliant, good excersises for everybody.

@yeya7354 6 лет назад

How many times should you do each exercise?

@walks005 8 лет назад

Matt Stephens doing the plank. Think I just swooned into oblivion.

@EatTrainWork 8 лет назад

Hey guys! As cyclists tend to already have a round back (shoulders are rotated in/forward) you should try to keep your shoulder blades closed when performing a plank. That makes it harder to sustain a neutral lower back but also helps with improving your posture. Generally, a plank might won't be the best exercise for people who already have issues with their posture in the way of facing forward shoulders. Hope that was unterstandable ;D, all the best from Austria!

@justrandom7752 6 лет назад

My core is one of the most primal creatures I’ve seen super strong and monstrous.I still have belly fat left but I can tell you when I touch my abs is like eating a wall which is awesome but I gotta train them more.

@corazongarces67 2 года назад

After all years I'm doing this same Excercies waiting for my birthday to get my first road bike... or not I hope so tho :}

@theantemon6720 8 лет назад

hey guys! just gotten into riding a bike and well... took my first bad tumble in 20 years. i'm typing this now with a sprained wrist. have you guys covered falling off a bike gracefully?

@gleaveinjapan 6 лет назад

Planks are good and lifting up one leg can work core muscles. But might I suggest you try doing planks with your arms together (still at 90 degrees on the elbows) with your arms positioned together ( like aerobars) you have to balance, so you are working your core muscles harder to stabilise your upper body.

@quantumsheep3296 8 лет назад

Great video could you do one for weight training as i would like muscles like Dans

@avocado6623 6 лет назад

These guys can't even do body weight movements with good form. I don't think you want a weight program here.

@magpie10geordie32 6 лет назад

Avocado Maybe you should subscribe to a gym bunny channel with you wealth of knowledge on correct form. Why watch them if you are so much better than them? Keyboard training expert. Maybe? 2 former pros and you know better.

@andrewmurphy64 8 лет назад

About the glute stretch, that way is good but if you want to take it a step further and really feel a good stretch take the straight leg and bend it so your heel is pretty much touching your butt. This is called the "half lord of the fishes" pose, sounds bada** too, google it.

@jackp.walker6247 5 лет назад

Thanks guys . . . i really needed this info ;)

@oreosaysb00 7 лет назад

How long/how many times should you do each exercise?

@bala5984 5 лет назад

till failure ofc

@rikkiola 8 лет назад

You can do that alternate arm/leg raise from Plank for progression

@TkiDeneb 4 года назад

I love the Tintin rocket in the background :-)

@lohordz6385 2 года назад

New subscriber and thank you

@beastiecarrion 8 лет назад

Wow, Dan looks like he has never ever done those exercises in his life

@sksaivideos8399 4 года назад

thank u friend

@wzwz963 4 года назад

More workout off bike!!!! Please

@GFmanaic 8 лет назад

Second exercise should at least be kept 30s per foot, not 5. then move on to a minute once you feel confortable. Also, the arm raise could be added, just like the third exercise. This along with 30s to a minute makes it difficult but VERY effective.

@fareedwarmeli2593 2 года назад

Awesome 💪

@glab333 8 лет назад

The rocket from Tintin on the shelf!

@leonwelford3342 8 лет назад

Dear GCN , could you do a video about 5 tips for recover through a injury

@srbmckenzie 8 лет назад

Out of interest, what do you use the piano for? Unwinding after a hard ride?

@ss910126lee 8 лет назад

useful, thanks!

@JoshuaTikhonoff 8 лет назад

Dans pose while stretching his glutes screams "draw me like one of your little French girls"

@nscsc 8 лет назад

when Dan is doing the glute stretch it looks like a renaissance painting.

@dthr 8 лет назад

Has Matt been a Games Maker? Surprised I never met him at the training or the games itself. Big up!

@KingRA23 4 года назад

These are great exercises! Please have more videos like this!! I’m wiped!!

@tiagocoutinho5177 8 лет назад

I couldn't pay attention because of Tintin's rocket!

@brendanshortis 8 лет назад

When are you making these into a workout video like the indoor trainer ones?

@johnbouttell5827 8 лет назад

Thanks for the videos; you're doing a great job. However, I find all the adverts to 'get exclusive gear' rather distracting. Suggestion: give us the video without distractions, then have an advert break. Thank you.

@IndianActivist 8 лет назад

nothing More than a yogaaaa

@altheagollaba3325 3 года назад

I like your cycling jersey hope I could get one 🤩😍

@joerickard7636 8 лет назад

Wobbling a bit on thoses lunges Dan. Any mineral waters between takes by chance? ;)

@declanparkinson6188 2 года назад

BRB just getting my bib and jersey on to go to the gym 😭😭

@padri255 7 лет назад

useful exercises

@chasingsunset9801 5 лет назад

Man i wish i was that thin and fit for biking 😂

@glennoc8585 8 лет назад

I prefer doing lunges with dumbbells as it allows one to keep balanced.

@waifeyy1190 2 года назад

Nice

@basiliojacobojr.2398 3 года назад

hi, from Philippines, how many reps, set and how many exercise a week, sorry im not good in english thanks a lot

@TheElderOne28 6 лет назад

So if I were to do a routine made up for The Plank, Alternate Arms and Legs Raises, and Glute stretch three times a week... how would it look like? 1 min each ? 5 min each ?I've started cycling last year and I have a very weak core actually, even if I do 100km+ rides I can feel my arms and shoulders suffering because I support my weight way too much through them.

@amancalledbob 8 лет назад

Is gurning compulsory, or is that an option?

@backpacker-abhineet 6 лет назад

nice video!

@Pelaohe 8 лет назад

3:40 almost Dan!

@alfredthabiso 8 лет назад

@Dan and Matt I have to ask can one do these exercises on a rest day or does it nullify it being a rest day? because rest days are important but can get boring??

@TeodorKubena 6 лет назад

1. This is far from having back straight. 2. You don't need moving with hands while doing lunges or squats at all. 3. I don't think you really need these. a) I mean squats are useless, you already have bicycle. b) more usefull than plank would be some back exercises c) if you do MTB much more useful would be stretching, so you don't brake a bone everytime you fall.

@izmael_kneafcy 8 лет назад

Surely when presenting videos like this Matt and Dan could wear something a little more flattering. No one does these exercises in their bib shorts and jersey anyway. GCN gym kit?

@abisenior2718 8 лет назад

Surprised Dan almost fell over with those size feet!

@chauccy 8 лет назад

Do you guys have a recommended amount of repeats for beginner?

@TheEpiphone47 6 лет назад

Have you made a video covering muscle imbalances before? I have recently started riding track over the winter, and have noticed that I am right leg dominant. I have been trying to focus on engaging my left leg more as I ride, however i wondered if you had any suggestions on gym work etc that would help sort imbalances out? Cheers

@avocado6623 6 лет назад

just do single leg work at the gym. walking lunges, bulgarian split squat, single leg press, etc.

@SatwikBhamidi 8 лет назад

Can these exercises be done before riding? Or have to be done everyday irrespective of when we ride?

@taapislamabad6212 6 лет назад

nice video

@jc8255 3 года назад

2021 watching😁

@ruelandrewernacio5357 8 лет назад

can i use that core exercise as a warm up exercise before i ride?

@shemmac4700 8 лет назад

I like the tintin rocket

@antonia4722 7 лет назад

So come on guys..we keep seeing the interior of this house..but whos house is it? Btw...great channel!!!!!

@jarretgosbee7717 8 лет назад

How do you think you are doing gym work in full race kit? Team SKY?

@Allavae 8 лет назад

@GCN, Im finding even after doing your workouts and trying to ride as much as I can that I just cant get my speed up due to confidence on the bike. Is there any tips you have for increasing confidence in your bike? p.s - your videos inspired me to join the sport, and its improved my life substantially, so thank you.

@jamesheath4845 8 лет назад

+Allavae try off road riding. even just one or two gravel and mud rides will do wonders for your confidence.

@experiment54 8 лет назад

+Allavae ride fast up hill its safer. Going fast down hill and in other traffic filled places is for silly folk or those with an ambulance behind them e.g. pros.

@mitchellsteindler 8 лет назад

Well, you could just logically tell yourself that you underestimate your bike's ability. Then, if you're brave, you go take that corner faster and realize the tires stick!

@gcn 8 лет назад

+Allavae Thanks for the kind words! We have a few videos that might help you in our Cycling 101 playlist: ru-vid.com/group/PLUdAMlZtaV13SCfVUe484W56nvUNHmPuA. The advice in the replies to your comments is also good.

@Allavae 8 лет назад

Thanks everyone! Ill check out all the links and give it all a go!

@farcinue 8 лет назад

What model Adidas are you wearing? Like!

@SeaBiscuit1024 7 лет назад

What are GCN's thoughts on cross training with programs such as Crossfit or Brian MacKenzie's Power Speed Endurance which focus on high-intensity cycling efforts 2-3 times per week combined with resistance and high-intensity strength training? #torqueback