Kate is a personal trainer at Virgin Active in Green Point and will show you with a few simple exercises how to improve your balance and control on the bike. Having a strong core protects not only your lower back but also your neck and shoulder area. Mountain biking requires a lot of upper body strength and in order to maintain control and balance on the bike you have to build a strong core.
Start with 2 simple exercises:
Front Plank. Get on your elbows and toes keep your upper body parallel to the floor. Pull in your stomach and keep your back straight. Hold for 30 seconds. Lift your right leg just above the floor and hold for another 30 seconds. Lift your left leg and hold another 30 seconds.
Side Plank. Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for 30 seconds, then repeat on the other side.
For best results do blanks each day and add 10 seconds every time until you can hold it for 5 minutes.
Kate Slegrova // firstname.lastname@example.org // www.cycletraining.co.za