Functional trainer: Northern Rock Cyclone Event 2009 - Cycling Conditioning 2
Jun 6 2009 by Jack Walton, Functional Trainer
Hopefully your preparation for this year's Northern Rock Cyclone event (Friday 12th - Sunday 14th June) is well under way. In the last article we took the first fundamental step of dusting down the bike, getting it serviced and ensuring it was set up correctly for yourself. You can read this previous article at Journal Live Online. This week we will discuss more about the physical conditioning for cycling.
Cycling Conditioning
These concepts may be helpful for your final preparations for the weekend 12th -14th June, but also have wider reaching affects for the more serious cyclist. The priority is that as many of us as possible take part in and enjoy this event. It is suitable for all ages and abilities and will be as fun and challenging as you make it.
Foundational Principles
For true success in health and performance we must all achieve certain levels of function. This means that no matter what sport or event we are training for, we must all develop factors such as our structural balance, functional movement and core stability. For example we are at a high risk of lower back pain/injury if we do not develop our core for stability around the spine during cycling. A comprehensive structural and movement assessment is available through 'Functional Trainer'. Contact below or read more at www.functionaltrainer.co.uk.
The Demands of Cycling
Although cycling varies in its duration, intensity and terrain, the physical demands typically focus on:
:: Endurance to produce sufficient energy for the duration
:: Power production is what drives the pedals.
:: Balance/stability requirements to stay on the bike.
:: A cyclic motion of the legs.
:: A flexed and held postural position for the upper body.
Postural Influences
Whilst there are many health and fitness benefits to this exercise, the position and action is somewhat different to what the body is accustomed to. Postural distortion occurs because of the highly flexed position a cyclist is in over a long duration. This position could effect how efficiently the body produces force.
Endurance Training
There are many resources on conditioning for cycling, but for those who need a starting point, long distance and over distance training will improve your aerobic fitness. Shorter distances on more challenging routes (hills) will increase your strength endurance. You may also want to develop your neuromuscular system with short drills that focus on your technique. In addition you can improve your anaerobic fitness by working with intervals.
Importance of the Core
The core acts as a foundation for power to be produced from. It is important that cyclists focus attention here as well as typically on the leg muscles. The stronger it is, the less compensation and work these powerful prime movers (legs) need to do.
Good luck and enjoy this year's Cyclone Event www.northernrockcyclone.co.uk.
At Functional Trainer we look at structure and movement in order to design programmes that reflect your needs. For example, you may need to increase the flexibility of some muscles and improve the strength of others. Visit www.functionaltrainer.co.uk, Holistic Health and Performance. Contact 07792761324 jack@functionaltrainer.co.uk.
