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cycling core routine

Cycling core routine in less than 15mins!

The core is often neglected however if your looking to take your cycling to the next level then this can really help to give you a solid base for your legs to push from. It can often help back and neck pain on the bike especially when you start increasing the distance.

Try to fit the below routine in at least once a week and don’t worry if you cannot complete all the reps as you can work up to them over the weeks.


Planks are one of the simplest exercises in the book and one of the most effective at increasing core strength. Planks can be done anywhere and can be used year-round. Planks target your shoulders, abdomen, and lower back. Lifting one leg can add a degree of difficulty to each set and further target the lower back.

Start with hold times of 30-60 seconds per round and progress to 60-90 second hold times as you go through offseason training.

Side Plank

As well as building functional core strength, it will help target often weaker core muscles and you will reduce your risk for lower back pain.

-Hold your body in a straight line from head to feet with your elbow directly beneath your shoulders.
-Hold the position for as long as you can without letting your hips drop, then repeat on the other side.

Leg lifts

Leg lifts target the abdominals, and hip flexors. A simple variation includes placing hands overhead to target the upper abdominals. Perform 15-25 reps per set with a goal of 3-5 sets.

-Lay flat on the floor keeping your legs as straight as possible.

-Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position.


This will increase strength and range of motion in your lower back whilst teaching your glutes and hamstrings to fire during hip extension.

-Lay facedown with arms extended wide above your head.

-Gently squeeze your gluten raising your hands and feet off the ground.

-Hold at the top for 5 secs and return to starting position.

Aim for 3 sets of 8 reps

Windscreen Wipers

This is an advanced exercise and should only be attempted once you’re confident with the rest of the routine and have been working through it consistently for 4-6 weeks.

-Lying on your back, elevate your legs with bent knees and stretch your arms out to the sides.

-Making sure you keep both shoulders in contact with the ground, lower your knees under control towards the floor. Pause just short, smoothly return to the start position and then drop the knees the other way.

-One rep is a movement one way and the other. Rest for 60 seconds between sets.

James Walsgrove

My cycling career started in 2005 when I purchased my first road bike and I was immediately hooked. Since then I have completed numerous cycling challenges including Ironman, Lands’ End to John O Groats, Mt Ventoux (all 3 ascents), London to Paris, the BBAR challenge which included a 12hour TimeTrial and more recently the Mallorca 312.