If you are looking to improve your cycling performance you need more than just strong legs. While a strong lower body is essential for power, as you begin to ride longer, more challenging trails, you will soon realize the importance of also having strong back and core muscles. A weak back and mid-section will limit your stability, balance and control on your bike. There are two sport-specific exercises included here that you can use as a starting point to provide you with the edge you are looking for.

Seated Cable Row

Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley, to stretch your lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, pull your shoulders back and contract your upper and mid back muscles. Slowly reverse the movement and return to the starting position. Perform two to three sets of 12-15 repetitions with comfortable weight.

Stability Ball Prone Knee Tucks

When using a stability ball, you must make sure the ball is the correct size for you. To determine this, sit on the ball with your feet shoulder width apart. If your knees are at a 90-degree angle the ball is the right size for you and you are ready to start. To perform a Prone Knee Tuck, start on the floor on your hands and knees with the stability ball behind your body. Keeping your arms straight, carefully place your legs onto the ball, one at a time, and support your body with your arms. Keeping your back straight, roll the ball towards your torso by bringing your knees towards your chest. Once in this position, in a slow and controlled manner, return to the starting position. Perform two to three sets of eight to twenty repetitions depending on your comfort level.

These exercises are designed to improve the strength of your upper and lower back along with your core stabilization muscles, which are located around your trunk. They can be performed two to three times each week and can be a great addition to your regular workout routine. Be sure to contact your doctor before starting an exercise program. Good luck on the trails and enjoy the rest of the biking season!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.