V-CLUB TRAINING CORNER
We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions. You can view her coach profile at: http://www.linkedin.com/in/mountainpedalscoaching80903
Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, e-mail her at trout_mic@msn.com, and type “V-Club Training Question” in the subject line of the e-mail.
Bill's Basics: Training Tips from UnitedHealthcare's Bill Haelson
Two Core Exercises to Make You Stronger On the Bike
Soigneur Bill Haelson has not only added his abilities to UnitedHealthcare Presented by Maxxis, but a long list of certifications to go with them. That list includes certification as a personal trainer from three separate organizations, including the National Academy of Sports Medicine. He’s applied his knowledge and experience as a trainer and certified strength & conditioning specialist to helping riders better prepare for the long season with a series of strengthening exercises, many of which you can experience in Pilates classes. With this issue, we kick off a new feature on exercises for cyclists that help build a stronger core and protect your back during long days in the saddle.
Side Plank
Areas worked: Core muscles to stabilize pelvis; shoulder and side muscles
Lay on your side with your feet on top of each other (ankle bone to ankle bone) with the down-side elbow directly under your shoulder.
Slowly raise your hips off the floor trying to keep a nice straight line from the upper shoulder to the ankle. Draw the navel in towards your spine while breathing in a slow, controlled manner.
Hold for 15 to 30 seconds, and then rest for the same amount of time. Repeat 3 to 5 times. As the move becomes easier, increase the time you hold the pose and the number of reps.
Superman
Areas worked: Low back, upper back, buttocks and hamstrings.
Roll over onto you stomach, with your arms and legs extended and open – as if you were flying in the Superman position.
Raise your arms and legs off the ground for anywhere from 10 to 30 seconds, while trying to focus your contraction in the lower portion in the muscles of your back and your buttocks. This will help stabilize your lower spine and prevent injury. Also remember to keep breathing in a slow, controlled manner.
As the move becomes easier and you can comfortably hold it for 30 seconds, progress to a pulsing fashion while raising and lowering your arms and legs at the same time off the floor.
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