If you spend most of your working hours in a sitting position, and then combine this with lots of hours slumped forwards on the bike, you may be heading for problems like back or neck pain.
As the picture above points out, we weren’t really designed to spend all that time in a slouched position. Cycling is great exercise in so many ways, but is still in the slumped position. Your body may need a break from this.
Any other exercise you choose to do should therefore be in an upright position, and preferably encouraging good flexibility and core strength.
Very good exercise to do:
Fairly good exercise to do:
Exercise that is not so helpful to do:
NB: The above exercises are not necessarily harmful, but the time and energy being spent would be better spend on the more helpful exercise listed above.
A small word on sit ups
Those classic old school tummy crunch style sit ups that you see people do at the gym are not helpful in preparing for a bike ride for a number of reasons.
a) They mostly work the hip flexors and encourage these to tighten. This can be problematic for cyclists as the position on the bike tends to shorten these muscles anyway. Even more so if you work in a sitting position all day.
b) It's always helpful to have strong abdominals, but other core muscles in the back are as important or more important to the cyclist. See below for a good exercise to strengthen these muscles
Strengthening your core for cycling
Below are two simple exercises for strengthening your core trunk muscles in preparation for a long ride. Promoting core strength is particularly important for the office worker, as these muscles don’t tend to get much activity during the working day.
Diagonals
This requires a resistance band (Thraband or Theratubing)
Stretch one arm up and the other down, so that the band stretches across your chest like a seatbelt.
Try to stand straight and puff out your chest by bringing your shoulder blades closer together. Repeat in the opposite direction. Repeat 10 times each side.
Back Stabilising
Start kneeling on all fours. Maintain a stable pelvis and spine while lifting an arm. Imagine a full glass of water balanced on your back. Keep breathing gently.
Try maintaining this position while lifting an arm, then a leg, then an arm and leg at the same time (opposite sides). Keep breathing throughout and work to maintain a stable back through the routine for 2-3 minutes continuously.
