Core Training

dq75 said:

I have read lots about "the core" training i.e. sit-ups. How many sit-ups should I be looking at doing to improve my "core" in training

None I think!.

I'm no expert but I think you'll find that sit ups will only improve the 6 pack muscles which is not what you want for cycling. They only affect your rotation, something you are not doing on the bike.

You want to work the deeper muscles. Using a medi ball, doing pilates style exercises and more lower ab focussed work is what you need. Someone else on here could probably better explain the specific exercises, but I would suggest getting a professional to set you up with a programme and work on it from there.

cheers,

Stewart

dq75 said:

I have read lots about "the core" training i.e. sit-ups. How many sit-ups should I be looking at doing to improve my "core" in training

Hi dq75, if you do a google or similar search for core exercises or stability exercises or even swiss/medi ball exercises you'll find there is a plethora of info out there on a bunch of ways of improving your core stability. I only found out recently that regular sit ups and crunches are considered a waste of time and if you're doing a 100 of these several times a week it's basically useless. How times change!

One "local" place I check out regularly is www.irule.co.nz They have a number of excellent articles across a range of topics, plus the forum there is a great starting place for picking up ideas (read Cliff Harvey's stuff).

Have fun !! 😄

dq75 said:

I have read lots about "the core" training i.e. sit-ups. How many
sit-ups should I be looking at doing to improve my "core" in training

--
dq75

The best rule for working core muscles instead of surface is how flat
you keep your stomach when doing it. If your abs stick up, it's the
wrong ones, that's your rectus abdominus. First you can practice lying
on your back with feet on the floor, knees up, and lift one leg then the
other a few inches off the floor without twisting hips or getting your
stomach to stick up. As a general rule, for deep muscles, which are
largely postural, think about working your muscles in extension rather
than in flexion - so instead of doing situps, do leg lowers, and only go
as far as you can keep your tummy flat. In pilates there is a term
"b-line" - if you find the front point of your hips, where they stick
out, and draw a line across, maybe two inches below your belly button,
think about contracting in this region. And although websites and books
are really good for pilates it's nothing compared to visiting someone
who can teach you how to do it properly, even if only for a few
sessions.

T

Not a pilates instructor, and neither are any of my friends, so that was
not a shameless plug!