Don’t skip core work in summer. These 3 stability exercises help cyclists put more power to the pedals

Strengthening your core is one of the best ways to improve power and stability on the bike. And it’s something coaches recommend continuing year round, even during the height of summer season. That’s easier said than done, especially if you’re trying to take advantage of the longer days and warmer weather to max out your cycling miles. But ignore your core at your own peril: we miss out on bike gains when we don’t incorporate core training in the middle of the season. According to a 2022 study published in the European PMC journal, cyclists who performed just 8 sessions of similar lumbopelvic exercises, see core stability improvements. “Core training for a cyclist has to do with stability and power on the bike. A weak core is obvious in riders whose hips ‘wobble’ side to side while their upper body sways, reducing force to the pedals,” says Joe Friel, author of The Cyclist’s Training Bible and co-founder of Training Peaks.

These three exercises get results fast because they focus on more than core muscles, but on the whole lumbopelvic complex—think hips plus core. The wobble that Friel mentions gets stabilized when you develop this complex of muscles. These three exercises will train the muscles needed to maintain stable hips while on the bike leaving you to feel more durable throughout the miles.

Exercise Ball Rollout

Exercise balls are good for more than just the same crunches you have always done. This is an exercise I incorporate into core training days all year round. I love this for cyclists mid-season specifically because it trains stability throughout your entire body, while focusing heavily on the core. Some cyclists newer to strength training will likely feel this through their chest and shoulders as well. I typically do these for 10 to 12 repetitions over three sets. Each repetition should almost feel like it is being done in slow motion— I like to take about 15-20 seconds per repetition.

-Start in a squat position with the ball in front of you. Hands should start on the ball at about chest height.

-Slowly roll your weight forward onto the ball as the ball rolls forward. As you roll forward your heels will lift off the ground and your hands will roll up toward the top of the ball

-The top of this range of motion comes as you roll forward into a high plank position over the ball

-Once you reach this position slowly reverse the range of motion back into the starting squat position

Exercise Ball Glute Bridge

Many of us sit more often than we should— sitting at a desk, sitting at home, and sitting on the bike adds up. We have gains to unlock by waking up some of the muscles, like our glutes, that start to hibernate. The idea of ‘glute hibernation,’ gluteal amnesia, or my personal favorite sleepy butt syndrome, impacts performance in the saddle. A 2019 study published in the International Journal of Sports Physical Therapy brings up the reality that your sleepy glutes can cause lower back pain, knee pain, hamstring strain, and more. Wake them up with this exercise: three sets for 10 to 15 repetitions. If the exercise feels too challenging take away the exercise ball and do the glute bridges with your feet on the floor instead.

-Lay down with your back on the floor and place your arms along your sides, palms facing the floor. Anchor both heels on the top of the ball

-Drive your hips upward by engaging your glutes, with the target range of motion ending when you have a straight line from the back of your knees to the back of your shoulders. The key here is to be intentional about squeezing your glutes on the way up, rather than using your lower back to complete the movement.

-Hold at the top of your range of motion, focusing on stability through your core, glutes, and hips.

-Slowly return to the starting position, maintaining stability and tension all the way back to the floor.

Exercise Ball Suitcase Pass

This is an exercise where speed (or lack thereof) is key. Go slow to ensure correct form throughout the range of motion. One key tip is to think about pressing your belly button into the floor through the entire activity. I typically do two to three sets of five to six repetitions. This exercise is a great mid-season movement because it incorporates total core engagement and involves a level of proprioception that is different from other exercise ball moves.

-Lie down on your back with your hands straight overhead and your legs straight. Start with an exercise ball between your feet, squeezing it with gentle pressure.

-With a slight bend in the knees and elbows slowly bring your feet and hands up at the same time with your feet bringing the exercise ball to your hands.

-As your hands make contact with the ball directly over you, transfer the ball from your feet to your hands

-Squeezing the ball, bring your hands and feet to the starting position

-Lift your hands and feet back up, passing the ball back to your feet

-Return to the starting position again. That is one rep.