The lower back and glutes.
This has, by default, become an area that I am extremely interested in. I've literally flown halfway around the world to learn about how and why low back and hip pain occurs, and how to fix it.
A quick synopsis of how I became so involved in them:
-Starting off as a Strength & Conditioning Specialist (NSCA-CSCS), Since day 1 of my cycling coaching career, I have been figuring out my philosophy on strength training for cycling success, and the WHY's of the issues so many cyclists face.
-Add into that my own hip injury, and my having to figure out a way back to 100% riding health (with the help of my Sports Medical Team's ATC-LPT), and I've done a lot of reading, learning, and experimenting to find the right mix of exercises and stretches to help cyclists ACTUALLY recover, and increase their performance, NOT just make the pain go away until the training load gets high again.
I've been having cyclists and triathletes, from Pro's to weekend riders, in my training studio doing exercises on the floor, and against the wall; on the stability ball, and on the bench; with bands, and with dumbbells. You name it, I've tried it. and the best part is, I've now figured out what works- for now (hey, learning is a continual process, and new approaches and ways to do things keep moving forward!).
No, this isn't some magic formula. This is just a baseline approach with a few different branches of how and where to go with the different issues that cyclists and triathletes may have.
Here's what I've found over the last decade or so:
Cyclists and triathletes often have extremely poor gluteal recruitment and strength, as well as crap-tastic oblique strength/ rotary stability strength.
This means that smaller muscles are working Overtime to try to compensate for these large muscles not doing their jobs....leading to things like IT band syndrome, Knee pain, back pain, shoulder and neck pain, as well as discomfort while riding.
Why does this happen?
Just as baseball players tend to have an excessive anterior pelvic tilt, and some rotation of the pelvis (due to throwing motions) cyclists tend to develop these issues due to the prolonged position of posterior pelvic tilt, and rounding of the spine from sitting on the bike for hours on end.
Now, having worked in the physical therapy setting for a few years, I can tell you with 100% certainty that the posts that follow are not guaranteed to solve your issues. It is best to seek out a qualified and certified/licensed Physical Therapist in your area (of good repute), who can properly assess you, and help you figure out exactly what is going on.
I'm not going to try to make you into a bodybuilder/figure competitior/brazilian beach booty model, but I am going to try to help you increase your ability to ride farther, stronger, and allow you keep your body balanced, so you can feel great both on the bike, and off.
I like to think of it more like the Brett Contreras model: Your butt is a big, powerful muscle, and developing it will not only help you look better, but also perform better! (Guys, this DOES include you!)
Picture via: https://bretcontreras.com/testimonials/
That being said, in the following posts I am going to introduce to you a few basic exercises, that are far beyond the standard "lunge and squat, and step-up" that has qualified as "glute training for cyclists" the past 2 decades...and has, in large turn, proliferated the issues so many cyclists have had, as these movements mimmic the cycling motion, INSTEAD of balancing them out.
For those who have purchased my USA CYCLING Webinars on strength training, these posts will go into a little more detail, and explain the reasoning, and how each of the exercises works to allow you to decrease pain/risk of injury on the bike, as well as give you a better understanding of YOUR body, and what it's trying to do as you pedal.
I'm looking forward to helping each of you ride stronger, smarter, and faster....but be prepared for the "Why the Hell can't I do such a simple movement!" moments that are all but sure to come about, as you try these new exercises.
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