Integrated Training for Improved Cycling Performance - Part 1

As we all know cycling is a great way to improve your overall cardiovascular fitness. However, what you may not know is that over time the demands of cycling can lead to muscular imbalances which can limit the body's ability to perform at peak level and dramatically increase chance of both over-use injury and chronic pain.

To get a clearer idea of how these imbalances can occur we'll take a look at the riding posture starting from the feet and moving up to the head:

Pedaling places a lot of stress on the calves. Tight calves can cause the feet to flatten and place undue stress on the heel cord, plantar fascia and knees. The major muscles involved in cycling are the quadriceps. You can see that by looking at any professional cyclist. However, miles of cycling in the bent over cycling position can create tightness in the quadriceps and the psoas (hip flexors). These tight quads and hip flexors pull the pelvis out of optimal position into a forward tilt. This anterior tilt of the pelvis sets in motion a cascade of muscle imbalance. The forward tilt of the pelvis causes an increased arching of the lower back. This over loads the muscles of the lumbar spine while at the same time lengthens and weakens the abdominals. Another muscle group negatively affected by these dominant quads and hip flexors are the gluteals. The glutes are a major pelvic stabilizer and the main hip extensors of the body. Tightness and over-activation of their opposing hip flexors cause the glutes to become weak and under-active. In this situation, because the glutes cannot effectively extend the hip, the hamstrings must pick up the slack. As a result, the hamstrings get over worked and become tight.

Moving up to the shoulders and mid-back, we see the back rounded. A rounded upper back causes the shoulder blades to elevate and protract. As a result, the muscles in the chest and upper trapezius become tight leaving the shoulders hiked up and pulled forward. Tight pecs major and upper traps weaken the mid-back and scapula stabilizers. Weak scapula stabilizers can place undue stress in the shoulder joint during overhead movements while tight upper Traps are a major contributor to neck tension and pain.

The last body part to look at is the head. Cycling posture pulls the head forward. The cervical spine was designed to efficiently support the head and evenly distribute its weight among the seven cervical vertebrae. As the head is pulled forward the distribution of its weight shifts and more force is placed on the vertebrae at the base of the neck. This can lead to calcium deposits and arthritic changes in the cervical vertebrae. A forward head also leads to tightness of the neck flexors and weakening of the neck extensors. This places undue stress on the muscles in the back of the neck and commonly results in neck pain and tension head aches.

As you can see, cycling can cause some serious muscle imbalances that can lead to pain in the body. The next article will look at how to correct these imbalances using an integrated training approach that encompasses muscle balance, postural efficiency, core stability and flexibility.

Dave Radin, CSCS, NASM-CPT, is a personal trainer with Precision Fitness. Precision Fitness is located in the Lake Norman area of Charlotte, North Carolina. Check out their website at http://www.lakenormanfitness.com. You can contact Dave at Precision Fitness at 704-662-8664, or by email at dave@ncprecisionfitness.com.

Madison Messenger
Perfect Body Fitness Center expanding
Madison Messenger, VA - Jul 5, 2008
... aerobics and all classes. She said she doesn’t plan to change the membership rate when the addition is complete. There’s even a complete cardio workout ...

Fashionista muscles her way into powerlifting
Inquirer.net, Philippines - Jul 7, 2008
Gan’s first love was jazz back when Jane Fonda was the fitness heroine in leg warmers and tangas, and cardio exercises were called aerobics. ...

Firearms shooting is not the sport our nation really needs
Times of Malta, Malta - 16 hours ago
Obsessively promoting aerobics is the foremost priority of Mr. Micallef. I feel that a very special Ministry for physical activity should be set up and as ...

True to form, boomers start a fitness revolution
Press & Sun-Bulletin, NY - Jul 2, 2008
Boomer classes also are popping up at gyms: In Indianapolis, there is Boomer Tai Chi for Arthritis and Boomer Low Impact Aerobics at the National Institute ...

MMA kicks its way into State College
The Daily Collegian Online, PA - 2 hours ago
Other features include a new weight training area, new aerobics and cardio equipment, a spin room and a day care. New flooring and lighting, free weights, ...

CALENDAR: Family Activities
Tuscaloosa News (subscription), AL - 11 hours ago
Water Aerobics Class: 6:15-7 pm Monday, Tuesday and Thursday at the Miller Center pool for ages 14 and older. The cost is $40 per person, per month. ...

"Retrobics" brings back 80's music and aerobics
WBIR-TV, TN - Jun 20, 2008
Equinox Fitness Clubs, instructor Joan Ferraro-Cox said, "This class is called Retro Cardio Low and it is aerobics like we did 20 years ago. ...

Keep cool, fit by exploring alternative summer workouts
Delmarva Daily Times, MD - Jun 30, 2008
Water aerobics classes are another great way to exercise and stay cool. If you always walk or jog outside, this might be the perfect opportunity for you to ...

Staying fit with the Wii: Yoga, balance, strength, aerobics
The News-Press, FL - Jun 16, 2008
An effective cardio workout must increase your maximum heart rate by at least that percentage, said Perrine. "Hula hooping is really good for seniors ...

Cardio class delivers low-pressure workout
Rockford Register Star, IL - Jul 1, 2008
Cardio Madness instructor Carol Reithmeier prepares to gives instructions for a Bosu Ball drill on Monday, June 30, 2008. By Mike DeDoncker It’s not boot ...

Wind Chimes and more...

Windchimes for great gifts!

Playing Your Cardio Right