Better strength for Aero Position

You can try adding this into your routine (assuming you are doing a total body strength program of some sort). Start on the floor. Then, if you can hold up to 3 min (3 x 1 min with good form), progress to this.... (start small and work up)

Difficulty Level : Highly Advanced Muscle Group(s) : Core Modality : Stability Progressions : Frontal Oscillation Rotational Oscillation Benefits : This exercise is an advanced progression and is more proprioceptively challenging. This movement is good for anyone who needs an increase demand for dynamic stability through Lumbo Pelvic Hip complex. Pre-Requisites : The client must exhibit good CORE strength, and good Inner / Outer unit integration If a “Lower Crossed” type of posture is noted (i.e. excessive lordosis), a proper stretching protocol (i.e. Psoas, Rectus Femoris, Superficial Erector Spinae) must precede “loading” this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo Pelvic Hip Complex. Ensure that the client is VERY proficient at a ‘prone plank’ before prescribing this exercise Preparation : Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. Movement : This movement involves a prone plank with an flexion and extension oscillation (sagittal plane) Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library) Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown Perform desired amount of reps TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately

This one confuses me with the sagittal movement??  and the flexing/extension of pelvis, could someone shed a little more light on it.. are you moving along with the sagittal plane so as your donig the exercise your shoulder are moving left ->right->left or curving your body along your spine

22legs - 2008-10-13 9:39 PM

You can try adding this into your routine (assuming you are doing a total body strength program of some sort). Start on the floor. Then, if you can hold up to 3 min (3 x 1 min with good form), progress to this.... (start small and work up)

Plank - Sagittal Oscillation

Difficulty Level : Highly Advanced Muscle Group(s) : Core Modality : Stability Progressions : Frontal Oscillation Rotational Oscillation Benefits : This exercise is an advanced progression and is more proprioceptively challenging. This movement is good for anyone who needs an increase demand for dynamic stability through Lumbo Pelvic Hip complex. Pre-Requisites : The client must exhibit good CORE strength, and good Inner / Outer unit integration If a “Lower Crossed” type of posture is noted (i.e. excessive lordosis), a proper stretching protocol (i.e. Psoas, Rectus Femoris, Superficial Erector Spinae) must precede “loading” this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo Pelvic Hip Complex. Ensure that the client is VERY proficient at a ‘prone plank’ before prescribing this exercise Preparation : Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system. Prepare for this motion by keeping a lengthened position in the body. Movement : This movement involves a prone plank with an flexion and extension oscillation (sagittal plane) Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library) Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown Perform desired amount of reps TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately

 

Make sure you are fit for the bike.  And then ride it.  Gradually ride it more and more.  Eventually, lots.  You can do some core exercises if you want, but riding is the best and most sure way to become comfortable on the bike.

I was wondering when someone would say that.  DL or Squats... you can't do much better for your lower back (provided one uses good form) and you get the added benefit of really strong legs as well.

bts 

Tri,  

Consider flexibility work in conjuction with strengthening -- quite often athletes have flexibility imbalances that result in back pain in the TT position -- especially through the front of the hip region (counterintuitive but tight hip flexors can cause a lot of back pain).  A basic flexibility program done 3x per week for 15 min a pop can offer a lot of relief.  

Also bear in mind that comfort, rather than pain tolerance, should dictate an effective tri position.  

Hope this helps, g

Dead lift & Squats. Make sure your technique is correct and you'll make huge strides.

 Good luck.

Great advice.  There are several Yoga programs that you can get on DVD that help with imbalances for cyclists, runners, swimmers, golfers, etc.  Each sport will get you into an imbalance in your body.  We need these exercises to help that balance and "even us out".  There is a good article in a recent Runner's World about this phenomenon.

Depending on what bike you get you may have several spacers on thehandlebar stem. When I test rode my first cervelo they sent me out on a P3 with no spacers and I felt like I was going to fall forward because my seat was higher than my aero bars. I ended up buying the P2  and when I got fit for it they left the spacers in and told me to take them out gradually as my body adjusted to the aero position. I started w/ abou 3.5 Inches of spacers now I'm down to about 2. So saddle time solved my issues.. I hope by the time the season starts ill be spacerless. 

Just check and see if the bike you are looking at has that as an option.