Do your core strengthening workouts, or else!
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Moderators: k9car363, alicefoeller | Reply |
2009-06-30 8:16 PM |
Expert 1277 St. Paul, MN | Subject: Do your core strengthening workouts, or else! In this past week, I am just now getting on the bike (for half-hour low to medium intensity rides) for the first time in about two months. Back pain has kept me off the bike, and kept me from running for fear of hurting myself. While I've not been a really high mileage cyclist since I started riding a couple years ago, I was hoping to put on a couple thousand this season and be competative in my age group. But at 8 miles per ride right now, that's not likely. The problem? A weak core. I finally went to a physical therapist for my back pain and I've got a slate of exercises to do at home every other day. I know I've neglected doing any kind of weight training (I've abhored weight rooms since I had to be in one with the football players back in high school), but I've been fine until this spring/summer. I'm still racing this summer, but some of the events will be more participation than racing. Let my weak core be a cautionary tale. It really sucks. |
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2009-07-01 10:25 AM in reply to: #2254589 |
Veteran 867 Vicksburg | Subject: RE: Do your core strengthening workouts, or else! Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. |
2009-07-01 10:42 AM in reply to: #2254589 |
Expert 1277 St. Paul, MN | Subject: RE: Do your core strengthening workouts, or else! That's just what my physical therapist said. I'm sitting and doing different exercises at home now and hopefully that will get me back up to speed. I feel pretty silly now knowing just how easy (relatively) it would have been to just do this on my own before. |
2009-07-01 10:47 AM in reply to: #2254589 |
Regular 87 | Subject: RE: Do your core strengthening workouts, or else! |
2009-07-01 10:49 AM in reply to: #2255671 |
Pro 4824 Houston | Subject: RE: Do your core strengthening workouts, or else! peewee - 2009-07-01 10:25 AM Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. Bow chicka bow wow - this sounds like my kind of core training. |
2009-07-01 10:49 AM in reply to: #2255737 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Do your core strengthening workouts, or else! Also, you can effectively work the core (in relation to the needs for triathlon) by doing s/b/r training. If a medical professional is telling you that your back problems are caused by a deficiency in your core strength and is recommending to you that you should be doing some sort of PT and strengthening exercises, go for it! But for the average athlete without any underlying muscular issues, it is not so much of a problem and they will get more than enough core strengthening from s/b/r. It all depends on your priorities and desires. Something that makes you healthier and happier without detracting from your overall goals is a good thing. |
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2009-07-01 10:57 AM in reply to: #2254589 |
Expert 1277 St. Paul, MN | Subject: RE: Do your core strengthening workouts, or else! Aside from simply having a weak core, part of my problem was also doing very little trainer riding over the winter and then as soon as it got nice outside I was pounding out the miles and being bent over for a couple hours on end. That combined with one of my shifters being a little higher on my bars than the other was twisting my back just a little and may have also contributed to the problem. So I'm doing some different types of bridging, pelvic tilting, and planks as well as a couple other things every other day. it takes me about 20 minutes each time. I can tell I'm getting a workout 'cause my abs are tired afterward and I can feel it a bit the next day. Let's hope it all helps. I wanna ride without back spasms and pain afterward, darnit. |
2009-07-01 11:06 AM in reply to: #2254589 |
Veteran 162 Fort Worth, TX | Subject: RE: Do your core strengthening workouts, or else! I am heavily in favor of doing a seperate core workout. I have been a little lazy about it lately, but consistently working my core for a few months helped me a lot. I lived with chronic lower back pain for about the last 8 years. I started doing a lot of core work during my base building for this year and one day realized that my back didn't hurt anymore. I was just doing the core work for triathlon sake and gained an unmeasurable benefit from it. So I would recommend trying it and seeing if it helps. I used the core workout from a runners world issue earlier this year. It was the one with Kara Goucher on the front and it is her core routine. Might be worth looking into if you are having back issues. Good luck. |
2009-07-01 11:23 AM in reply to: #2254589 |
Regular 59 Hanover, PA | Subject: RE: Do your core strengthening workouts, or else! I have been doing longer bike rides, going from 10-12 mile rides to 12-15 mile rides and my core is not happy. It's time to strenghten my core. Its the easiest training to do and yet I still slack... |
2009-07-01 11:39 AM in reply to: #2254589 |
Extreme Veteran 657 | Subject: RE: Do your core strengthening workouts, or else! There's life before a disk injury and there's life after. Core exercises are essential for life after wards. |
2009-07-01 12:06 PM in reply to: #2255760 |
244 | Subject: RE: Do your core strengthening workouts, or else! KeriKadi - 2009-07-02 9:49 AM peewee - 2009-07-01 10:25 AM Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. Bow chicka bow wow - this sounds like my kind of core training. hee hee |
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2009-07-01 12:09 PM in reply to: #2255954 |
Veteran 318 Ardmore, Pennsylvania | Subject: RE: Do your core strengthening workouts, or else! NeilsWheel - 2009-07-01 12:39 PM There's life before a disk injury and there's life after. Core exercises are essential for life after wards. x2. every now and then i lapse on my core exercies for a few weeks and the pain comes back and reminds me that advil and tylenol were not meant to be daily supplements! Constant core work has always kept my pain at bay |
2009-07-01 1:14 PM in reply to: #2255760 |
Pro 4360 Baton Rouge area | Subject: RE: Do your core strengthening workouts, or else! KeriKadi - 2009-07-01 10:49 AM peewee - 2009-07-01 10:25 AM Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. Bow chicka bow wow - this sounds like my kind of core training. Mine too but I might want to add some endurance training in there also! |
2009-07-01 1:20 PM in reply to: #2255764 |
Master 2946 Centennial, CO | Subject: RE: Do your core strengthening workouts, or else! Daremo - 2009-07-01 9:49 AM Also, you can effectively work the core (in relation to the needs for triathlon) by doing s/b/r training. If a medical professional is telling you that your back problems are caused by a deficiency in your core strength and is recommending to you that you should be doing some sort of PT and strengthening exercises, go for it! But for the average athlete without any underlying muscular issues, it is not so much of a problem and they will get more than enough core strengthening from s/b/r. It all depends on your priorities and desires. Something that makes you healthier and happier without detracting from your overall goals is a good thing. X2 Also it should be noted that many people's core deficiencies are actually more of imbalances. Often people will train their abs but rarely do they train their lower back. This can cause imbalances in their core and result in injuries or problems in the future. |
2009-07-01 2:17 PM in reply to: #2255760 |
Veteran 867 Vicksburg | Subject: RE: Do your core strengthening workouts, or else! KeriKadi - 2009-07-01 10:49 AM peewee - 2009-07-01 10:25 AM Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. Bow chicka bow wow - this sounds like my kind of core training. I wish my wifed thinked that way!! |
2009-07-01 3:24 PM in reply to: #2255671 |
Veteran 283 Canton, Michigan | Subject: RE: Do your core strengthening workouts, or else! peewee - 2009-07-01 11:25 AM Thing thing about core training is you don't have to do it in the wt. room. My core training takes place at night 3 to 4 times a week. My wife and I have a core workout plan we are following and it takes all of 10 to 12 minutes. Right now I don't have time to hit the weight room so this is nice. Would you mind sharing what workout plan you and your wife are using? That sounds like something I could squeeze in. With kids, work and everthing else life throws my way it is all I can do to get my swim/bike/run workouts in from my training plan, the strength and core workouts are always the first to get tossed. |
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