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.

---

Ebooks, Scripts, Websites, and more...

Adsense websites

Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types... Read More

Spinning Exercise

Spinning exercise or studio cycling is not only popular these... Read More

Stay in Shape - Cycling Workouts For the Winter Months

It's that time of year. The time when you decide... Read More

Heart Matters

Your heart is between one to two times the size... Read More

Running for Success

Though it may not seem like it when we're drenched... Read More

Cardios Effect on Overall Health

When most people hear the word "Cardio", their mind automatically... Read More

Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise

Do you try to eat well, even diet, but aren't... Read More

Run for Your Life

Running is an ideal symmetrical activity for keeping fit. However,... Read More

Maximum Cardio

Depending on your goals and body type, different amounts of... Read More

Walking for Your Health

Walking is the easiest way of exercise because it is... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More

Using Nutrition to Boost Your Cardio

So, you're doing cardio religiously and you're not getting any... Read More

What Should Runners Think About?

What do you think about when you are running? Does... Read More

A Cardio Snobs Workout

As I peruse the pages of various holiday issues of... Read More

Burn 340 Calories a Day with Aerobic Exercise

Strengthen your heart and lungs and give your body a... Read More

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and... Read More

Running in The Zone: A Personal Account

Running in The Zone has to be one of the... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do... Read More

Chronic Headaches And Pain Often Can Be Eliminated By A Special Dentist

Denver, Colorado/Las Vegas, Nevada-Sometimes as Freud once said, "A good... Read More

How To Jump Rope For Health and Fitness

Rope skipping is an excellent cardiovascular exercise according to the... Read More

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if... Read More

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors... Read More

Benefits of Elliptical Training

The basic motion of an elliptical trainer is a smooth,... Read More

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing... Read More