[Closed] Core strength for the gym shirker

Riding a bmx around a track is great for core strength if you can fast it involves a lot of muscle work.

I can't be asked to think about it too much so just tolerate Joe Wicks YouTube videos with the missus. I find them pretty good to be honest, he has all sorts on there so can focus on core or cardio or a mix of stuff.

Planking 2-3 times a week post-ride works a treat for me. 30 sec front, 30 sec each side, 30 sec front. I run 10-15km mostly off-road weekly too, which I’m sure helps too. Lower back ache is the pits.

https://singletrackmag.com/forum/topic/simple-core-strength-regime-daily-every-other-day-recovery-needed/

Riding a bmx around a track is great for core strength if you can fast it involves a lot of muscle work.

Good point, when I used to ride a little HC HT a lot it prob used to help. My bunny hops have deteriorated in line with my general core and upper body strength. There is a BMX track not too far away but at 40-odd I think I'd injure myself faster than I'd get the results I'm after.

https://singletrackmag.com/forum/topic/mtb-marathon-training-gym/

Paton - thanks. Useful link, thought it'd be a regular topic here

RE Joe Wicks and the like, the gym would be preferable : ) Though these guides look useful - https://road.cc/tags/karen-burt

I don’t like gyms and CBA with reps of exercises, though probably will if it’s the only solution.

You'll be rich as Creosote if you can work out how to improve strength without exercise...

https://www.britishcycling.org.uk/knowledge/training/off-the-bike

https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

I personally think MTB (dh/enduro/trail riding) is one of the best exercises for core engagement, balance and coordination. Not so much pounding out the xc miles in the saddle, but getting up and out of the saddle on rough, rooty terrain and trails is great for overall conditioning.

Ride a single speed and paddle a kayak.

May as well enjoy yourself while shirking. 🙂

Seems to keep the core in good nick.

Ride a single speed and paddle a kayak.

I ride SS more than anything else off-road, so yeah it's the other activity to balance it. Kayak on the canal here maybe, with all the locks it'd be like boat CX.

Not so much pounding out the xc miles in the saddle, but getting up and out of the saddle on rough, rooty terrain and trails is great for overall conditioning.

My SS is rigid also, so my general off-road does involve a lot of out of the saddle movement, moving the bike about etc - granted not the same as a heavier DH bike but I'll ride a loaded rigid bike fairly often too. I just don't think the bike covers all areas we need strength and leaves us open to imbalance strain on harder rides, at least that's what I'm finding. The most obv thing that's changed is I no longer have the very basic climber's strength that I once had, as that's faded my core stress has increased on my longer rides.

You’ll be rich as Creosote if you can work out how to improve strength without exercise…

I didn't say w/o exercise though, I'm asking about the forms of exercise. I'll go for a run happily but I find exercise for the sake of it on a machine dull. I'll use a turbo if I have a specific aim and motivation for it, so this may end up being reps in the garage. Would much prefer outdoor activity.

Kayak on the canal here maybe, with all the locks it’d be like boat CX.

Maybe but surely beats a gym?
You're outside ... can muck about etc.

My son is meant to be joining his mate who's doping some rehab exercises so I might join in.
Meanwhile a door mounted pull up bar ? Do you have room to build a small climbing wall with overhang ?

Bmx tracks don't need to be dangerous esp if you do not race.see if theres a local club that can teach you how to ride through tuition.its great for mtbing as well although more of a non winter thing

I'm similar to you Jameso, in that I find it really hard to make myself do rep-based exercises at home.

I was going to the gym on my lunch break three or four times a week and really seeing the benefits, but that's changed since full-time WFH. And I don't want to join another gym because I'd prefer to minimise my potential exposure to Covid for now.

Anyway, I've been riding more MTB and have got quicker downhill on the bike, but I'm noticing I can't hold my shape so well on sketchy landings and on longer descents (e.g. Helvellyn).

So I'm reading this with interest for stuff to add to the push-ups and stretching I have been managing to do semi-regularly.

I personally think MTB (dh/enduro/trail riding) is one of the best exercises for core engagement, balance and coordination. Not so much pounding out the xc miles in the saddle, but getting up and out of the saddle on rough, rooty terrain and trails is great for overall conditioning.

It definitely helped me get over a niggling back problem, but as above - there comes a point where you need a bit more than just the riding can deliver IMO.

When I said Kayak, I was thinking of the sea type. In decent sized waves you get a pretty good workout with the need for spurts of acceleration plus sustained effort.

Flat water is meh. 🙂

there comes a point where you need a bit more than just the riding can deliver IMO.

I agree, if you want to push the longer/harder tracks or just generally be a stronger rider you need to strengthen push/pull type movements with coordination. I personally do (and recommend) general compound exs and standing stability work like cable push/pulls and rotational stability both bilaterally and unilaterally. Loaded asymmetric carries are excellent too.

It's all a bit more interesting and enjoyable than the standard "core" exercises which are usually totally inappropriate (eg. leg raises, v-ups, russian twists, sit-ups etc). I go to the gym for strength on the bike. I don't particularly enjoy it but it prevents injury/fatigue when riding, helps technique and can make you more robust when you fall off.

Have a look at kettlebell stuff. May be far enough from traditional weight training for you and is great for core strength. Doesn’t require space or equipment either (other than a kettlebell).

With wheels:

Singlespeed/fixie climbs and/or kickscooter

Off bike: Sex lots of

I was going to suggest BMX but someone else got there. The geometry might be optimised for a fast lap, but it's blooming hard work compared to MTBs.

Or just a singlespeed MTB/gravel bike to drastically cut down the time spent sat in the saddle.

I spend a few months at a time working out of hotels so have a grab bag with an off-brand TRX trainer and some resistace bands (the tubular/rope ones with clips on the end and various bars/loops/handles). They look like a gimick but surprisingly good, easy enough to do a 45min routine and come out just as knackered as going to the gym. The downside is no numbers to track, it all comes down to you picking a position that lets you do the 10-15 reps and not cheating by using a shorter or longer rope than you should.

It definitely helped me get over a niggling back problem, but as above – there comes a point where you need a bit more than just the riding can deliver IMO.

Just pick a bike thats worse than what you want to ride.

Want to be good at gravel, ride some gnarr.

Want to be good at gnarr, ride a SS.

Want to be good at SS, ride a BMX.

etc.

IMHO, while all the activities mentioned here surely help, if you really want a meaningful improvement in your core strength and resilience there's simply no substitute for proper gym workouts.

I also cringe every time supposed "fitness experts" pop up in MTB websites with wacky, overly complex movement programs. Stick to the basics, pull ups, squats, deadlifts, kettlebell work (Olympic lifts as well if you want to take the time learning them).

I highly recommend a good quality CrossFit style gym. Contrary to popular belief you don't need to be doing 200kg deadlifts for reps and pass out at the end of each workout, you'll collect the it's benefits at a way more moderate pace.
The next best thing for me it's rock climbing, particularly bouldering. Not only it's great fun but also does wonders for grip strength (arm pump) and core.

If, for any reason, you're really against the concept of going to a gym of any kind, then I'd suggest a good home program of pull ups, push ups, crunches and kettlebell

Pilates Pilates Pilates. It’s what I do twice a week. Reformer class and Pilates circuit. You’ll then realise if your core is good or not. It’s not a quick fix though. Takes practice

You can do things like planks at home.think theres some tutorials on pinkbike

Bookmarked this the other day with a view to trying a few new things...
https://www.pinkbike.com/news/5-exercises-to-improve-your-core-strength-and-stability.html

If I wanted to do my strength exercise at home on the long run, I'd spend some time at a gym with a proper instructor to get the basics sorted, be it a couple of months or slightly more. No matter how great the tutorial video is, doing things by yourself can result in less than ideal outcomes

Pilates.
Do t even have to leave the house. Builds core strength and flexibility. Perfect accomplIment to cycling.

Dynamic Cyclist is worth a look - strength and stability programmes, daily videos which make it easy to do.

Been doing this for quite a while now. Can't remember where it came from originally but it has definitely worked for me. It borrow from haha, pilates and strength workouts. Takes 10 minutes. Ideally done everyday first thing. I added hip flexor stretches. I think because I do it first thing and it's got stretches it means you spend the rest of the day in good positions, which mean you are strengthening your core all day.

10x bird dog
10x cat-cow
3-5 x 10-15s Y into handcuffs
20 x Glute bridges
10 x each side Dead bug
5 x each side Quadraped rotations
1 minute plank
5x each side reverse lunges with torso twist

Walking. Minimal shoes (a pair of flat thin soled Vans work just as well as minimal zero drop shoes). Engage core. Walk tall. Avoid heel strike, avoid Bob. Walk taller. Walk tall! ENGAGE CORE! AVOID BOB! Keep up pace. NO HEEL STRIKING! FASTER! GO!

Usual stuff, yoga, pilates is all good just quite time consuming (meant to be done at a slow speed and be relaxing). I prefer to go to the gym for an hour and do 2000m row as a warm up then do chest presses, pull downs, rows, squats/dead lifts. Compound lifts for general all round strength and conditioning. Do it twice a week. Works for me as I get less back pain doing this. Don't neglect your stretching though, I do sometimes and suffer with tight IT bands, glutes, hamstrings 😬

Add walking and swimming into the mix too.

I'm similar to @jameso. 40 something and used to climb so much more but don't have as much time or energy these days since little damscus came along and can't stand gyms.

I bought one of these instead. I do pull ups, dips, stomach crunches and push ups.

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I don't seem to have to do a lot to get a benefit. Just keep at it. It was hard at the start but with everything, it gets easier.

It also has the benefit that when I do climb I'm a lot better than I used to be.

Twice this twice week at the end of your ride. Body is warm and semitired- perfect

Every exercise - tense your belly like it's gonna get punched.

I set of each below

Pick up your bike by the fork and seat tube. Do lunges with twist i.e. the bike goes either side of you. Rest. Aim for 20+

Squat down - lift bike as you stand up and it raise over your head. Lower back down slowly. Repeat as many times as you can for 1 set.

Do one back bridge where you try to drive your heels into the ground and backwards into your butt. 100% effort. If you can get to 12s, it's not 100%

Back bridge again - hump the sky 50 times.

20 legs apart, Clap press-ups. Hump the ground cobra style inbetween each one.

Handstand - against a wall or free standing. Aim for 30s+

Only thing missing really is pull - hard to do without equipment like a pull up bar.

of no one has mentioned it,  the McGill Big Three are good

Heavy bag works for me, if you've got a garage or big tree in the back yard. Works everything not just the core.
Good for relieving stress too, put Trumps face on it.

Exercise or training is a miserable way to spend your time.

@thisisnotaspoon gives the best advice IMO. Find something you like doing and pick the harder version, ie

Just pick a bike thats worse than what you want to ride.

Want to be good at gravel, ride some gnarr.

Want to be good at SS, ride a BMX.

You'll do more of it than you'll ever do of exercise/training which will more than compensate for it not being the 'perfect' quick way.

And the bonus is you're doing something you'll want to do, not something you ought to do.

Winter for me sees me doing more gym work (I’m lucky enough to have a power cage and barbell in the garage so I don’t have to actually go to the gym in the current pandemic) than cycling.

There’s no real substitute for squats, deadlifts, bench, rows and shoulder presses in my opinion. I used to train power lifting pretty seriously so I’m biased towards it, but the best I feel is when I’m lifting. Ace for core stability and mitigates arm pump on uplift days.

Winter for me sees me doing more gym work (I’m lucky enough to have a power cage and barbell in the garage so I don’t have to actually go to the gym in the current pandemic) than cycling.

Me too!

There’s no real substitute for squats, deadlifts, bench, rows and shoulder presses in my opinion. I used to train power lifting pretty seriously so I’m biased towards it, but the best I feel is when I’m lifting. Ace for core stability and mitigates arm pump on uplift days.

I'm inclined to agree but someone wo doesn't like the gym (and lots don't) really aren't going to change in the current situation where it's probably even less pleasant with masks, though less people...

My 2p - Pallof Presses are great for anti-rotation and power development.  They can be done at home with a band for very little money. Add in the planks etc above and you'll be good to go.

https://tonygentilcore.com/2010/08/everything-pallof-press/

I'm no Adonis but I've noticed some minor improvement by doing the following:

5 minute random "mini-sessions" where I either do 10 push-ups, 10 sit-ups or if I'm in the garage 10-20 kettle bell squats. There's no particularly special kit required, if I'm at a loose end for 5 mins just do one or other of these exercises, maybe three or four times a day, you're just working a muscle group a wee bit above normal for a short period, and then just get back on with your day...

And 5k runs, I'm not fast, I'm not a particularly good runner but 5k/half an hour is manageable, requires minimum prep and kit and can be squeezed in two or three times a week without too much fuss. Again it's a variation and it's working a different set of muscles to riding a bike and does seem to work your core a bit...

I have a big box of cheap hand holds I still need to mount up for a climbing wall in the garage too...

But that's me, I'd look for stuff that works for you OP, things you can enjoy and stuff that fits your routine...

I seem to see more refugee Gym bunnies over the local park these days, mostly doing what look like outdoor circuits type classes (led by a refugee gym instructor I assume).
Which I guess is sort of what I try to do on my own, but without booking a class and huffing all over strangers in a park. The Gym bunnies will probably get more structured workouts, but I'm guessing they've got fewer kids/spouses to work around.
I also can't stand gyms, CrossFit and/or the associated "culture" so I'd rather do my own thing...

It's maybe worth just banging some related searches into YouTube: "half hour circuit workout" "Core workout" "Kettlebell exercises" lots of annoying stuff to sift through but they're not all Joe Wicks, and you're really just after ideas, you don't have to slavishly follow someone else's plan...

So has anyone actually gone back to the gym?

If so, what's it like?

So has anyone actually gone back to the gym?

If so, what’s it like?

Either empty, there was me and maybe 4 other people in the entire place (big Pure Gym spread over two floors). Or big groups of 18-25 yr olds not doing any distancing, the uni is back though, so they could well have been all from the same bubble and were disinfecting the kit when they finished.

It's probably lower risk than shops, from what I've seen the risk must be pretty low. I suspect most casual users have been scared off and a lot of people have joined personal trainer classes in the park/village hall.

https://www.youtube.com/user/Calisthenicmovement/videos

Have a look around and see if your local park has some of the outdoor gym equipment, easy enough to pop into mid, end or start of ride if you can find one.

Been to the gym a couple of times but both time early ish on a Sunday morning and it was very quiet. Mines a local council one and I thinks it's well managed. I've also went swimming for the first time the other week and again it was well managed.

I'm no gym bunny but like the fact that I can feel like I've actually got some quality training in less than an hour in the gym. Where on the bike I feel like I need to ride for at least 2-3 hours to get any benefit.

Basic (front) core is actually pretty easy - sit on a kitchen stool or chair. Put your hands on the sides and lift butt up - shoulders away from ears. Lean forward to make it easier - backwards to make harder.

Play with lifting the knees up and down, extending the legs in front, crossing them over each other.

30s is pretty hard - 60s is very very hard. Do it in front of the telly/youtube.

I did a couple of 5Ks last week. First time I’d been running in about 15years. Despite doing a fair bit of cycling my legs ached for days but what I’d didn’t expect was my core ached even more, so I assume running must give your core a pretty good workout.

When I run it's my glutes and hip flexors that get a beating.

As an MTBer and therefore someone who likes the outdoors I would say it is TRX for the win for all your gym like needs. If feeling flush add a TRX Rip too and possibly a kettlebell. A combo of the three (and some riding for the aerobic) is all most folk need unless the ultra-hench aesthetic is your main goal in going to the gym.

TRX strapped to your favourite tree-with-a-view or to a mount point in your house/garage on days you can't be bothered to travel to your outdoor gym beauty spot is pretty liberating.

Basic (front) core is actually pretty easy – sit on a kitchen stool or chair. Put your hands on the sides and lift butt up – shoulders away from ears. Lean forward to make it easier – backwards to make harder.
Play with lifting the knees up and down, extending the legs in front, crossing them over each other.
30s is pretty hard – 60s is very very hard.

This is a good one. Ouch. Easy for a desk worker to do regularly, then add in some planks and pull-ups.

Just need to figure out something that works those muscles along the lower back, I think. Kettlebell squat/swings I think would work those muscles in the middle of your lower back?

Does anyone know - if you strengthen the front/sides of your core, which seem to be easier to stress with simple exercises, does that support your back in the road/XC position while pedalling hard? Or is working part but not all missing the point as I suspect it may be?

I found riding a singlespeed helps loosen me up after riding geared for a bit. Less time sat spinning a twiddly gear is A Good Thing and it works pretty much everything when you're rowing the sodding thing up another sodding hill 🤣 It has the benefit of being able to be done on the same bike you ride now, no need to buy anything, just leave it in suitable gear and off you pop.

I've been going to the gym since they re-opened. It's a small private gym and very Covid conscious; the staff are constantly cleaning the apparatus and the members are also expected to disinfect each piece of equipment when they've finished with it. From what I've seen, everyone is complying.
I'm currently doing Stronglifts Monday, Wednesday, Friday and cardio on Tuesdays and Thursdays. In an attempt to mix it up a bit, I've got a session with a PT who going to devise a HIIT workout to replace Wednesday's Stronglift session. Depending on how that goes I may alter the ratio of cardio to lifting in a few weeks.

if I’m at a loose end for 5 mins just do one or other of these exercises, maybe three or four times a day, you’re just working a muscle group a wee bit above normal for a short period, and then just get back on with your day

I think that's called greasing the groove.

Key to any long term improvement is consistency so whatever you decide to do, you will need to do it often to achieve any significant strength gains. 3 or 4 times a week for 20 mins is a good aim, and expect 2 to 3 months to really notice improvement. Motivation will come and go, don't expect to always enjoy it, just commit.

Planks and core-specific stuff will help but as suggested above, take a look at calisthenics, as this makes it something of a 'project' with skills and movements to work on. Keep things v simple to start with with a few basic push and pull movements. Make the sessions challenging but stop short of failure, leaving one or two reps in the tank to minimise risk of injury esp to joints and tendons. Use leverage plus some minimal equipment such as coloured resistance bands, gym rings or trx bands and gradually increase the resistance (weight) as you progress.

and expect 2 to 3 months to really notice improvement.

Yes, for sure. Starting in Oct as a block of 2-3 months so that long winter rides don't make this any worse, then should have had 6 months of core work (of sorts) before March-April when I start looking at bigger rides. Everything done in 3 month blocks seems to work out well.
All that is mainly cardio fitness for me though. Cardio seems to be gained or lost faster than basic strength, so I also wonder if it takes longer to gain strength.

Might not be anything like you, but I detest the gym, hated turbo training and basically any "exercise" that was for it's own sake rather than for fun. Really enjoying Ring Fit Adventure on the Switch, look forward to playing it daily and it's pretty easy in the game to focus activity on core type stuff.

I was told by a specialist to do the plank to strengthen my lower back. So I did it and ended up with a double hernia....

Ring Fit Adventure on the Switch

Computer game? Perhaps an online thing is not a bad idea. I'm really not into computer games or zwift etc but an app sort of thing could work. There will be loads I'm sure.

If I could track what/when and have an idea of it getting easier or doing a few more, holding it longer etc that could be enough to get the focus to do a few reps, seems there's no real way of making this an enjoyable activity apart from live somewhere where I can climb and sea-kayak (dreams)

if you strengthen the front/sides of your core, which seem to be easier to stress with simple exercises, does that support your back in the road/XC position while pedalling hard?

Yes

Or is working part but not all missing the point as I suspect it may be?

Also yes.

Computer game?

Yes - it's like a role playing game, where your character moves by your actions (using a big resistance band and a leg strap). So you have to do things in the game and your success is down to how well you perform the exercise. So you encounter some enemies, for example, and you have to defeat them by doing reps of exercises, your effort is mirrored into the game. If games aren't your thing then maybe not for you (plus Switch isn't cheap!). Working well for me though.

Thanks Olly. I think there's 3 or 4 exercises I can do that will cover the basics, just need a weight for one of them and that was the one I was wondering if I could skip. But imbalance is what got me to this point.

Rich, no not going to be my thing but it got me thinking about how I could set it up to feel like less of a gym chore, thanks.

The nice thing about your core is it doesn't take much to work it. They are relatively small muscles. To work your back, planks, the Y into handcuffs (looks easy, til you try it). That sort of thing. The caveat of course is that doing the exercise properly helps, doing it wrong hurts.
Just as an experiment, I tried riding my road bike with my hands on the goods but with no weight on them. My entire back was screaming in protest after about 1/2 mile.

Can of beans, jug with water in it is just as good as a weight.

I tried riding my road bike with my hands on the goods

Careful now.

To work your back, planks, the Y into handcuffs

Care to elaborate, not sure what you mean.

Y Into Handcuff - results of a search were work-safer than expected

^^^ that's the one. Although I do the variation where you turn you hands so your thumbs are up. Dunno if that's easier or not.

Careful now.

Manuals are for amateurs. Real riders always ride with their hands on the goods

My HIIT session went well yesterday. At least I think that's what the weird full body leaden sensation meant when I woke up this morning...

I gave up weights after a back injury and am now enjoying callisthenics. I use the routine in the link below, it includes a lot of different exercise options to cater for different levels and offers a nice progression so you can track your improvement.

http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

I'm finding the Chloe Ting workouts on youtube more fun than most others I've seen, they seem easier to follow!

FWIW I'm going to try doing one core exercise a day Mon-Fri as an alternative to a longer session 1 or 2x a week. There's no more enjoyable way to focus on the areas needed and I can do these at least once a day easily/fast enough. Small repeatable habits rather than anything more committed or needing to go to a gym etc.
Front Plank
Pull-ups with leg lift
Side Planks
That lift-off-seat mentioned above
Y-to-Cuffs
.. front, sides and back covered, build on time / reps as I go.
Thanks for all the input here.

https://www.youtube.com/watch?v=9FGilxCbdz8

https://www.youtube.com/watch?v=zTPzazK0lOk

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=K8yepxk_qsY

https://www.youtube.com/watch?v=HGKocQM6xbA

https://www.youtube.com/watch?v=rNl5gKt2aIg

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=3e0H7bvoMH0

https://www.youtube.com/watch?v=vQ8s3UmHPrw

https://www.youtube.com/watch?v=ALL1FgicrTg

https://www.youtube.com/watch?v=viUymX1s3fE

https://www.youtube.com/watch?v=wRdt3gO1oBM

https://www.youtube.com/watch?v=3g7FSeuS9JU

https://www.youtube.com/watch?v=X-L3HgyDRPg

https://www.youtube.com/watch?v=NYtrdeGDlWs

https://www.youtube.com/watch?v=mWs_Jug-ZoQ

Look up the McGill big three. And Deadbugs. V effective!

Yeah, don't do any of those an exercises except under close supervision of someone who really knows their stuff, unless you are trying to cause yourself disc issues.

As chief said, mcgill 3 or Dead bug.