Core Strength
Improve your core strength, becoming more stable and optimally balanced on your bike.
Structured Programmes
DO YOU LACK BIKE CONTROL AND STABILITY?
CORE STRENGTH
Improve your core strength and become more stable and optimally balanced on your bike.
Build better balance and stability in order to drive more power on the bike.
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Suitable for: All levels of riders.
Duration: 30 days.
Frequency: 1 x 10-15 minute core workout a day.
Build on the exercises within level 1 to take your core strength to new levels.
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Suitable for: All levels of riders.
Duration: 30 days.
Frequency: 1 x 10-15 minute core workout a day.
More advanced and varied exercises to become more stable and efficient.
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Suitable for: Riders with a moderate core strength.
Duration: 30 days.
Frequency: 1 x 10-15 minute core workout a day.
Individual Sessions
Equipment needed for each session is listed below each video with the following icons:
Mat
Weight
Stop watch
COACH TIP
For the ideal training schedule we recommend including 3-4 core sessions into your schedule each week. Before beginning make sure you get any equipment needed for the session ready. Check the icons under each session for the equipment needed.
COACH TIP
If you are not sure how to do any of the exercise make sure you take a look at the technique videos. Remember its quality over quantity.
Level 2 Sessions
Equipment needed for each session is listed below each video with the following icons:
Mat
Weight
Stop Watch
Band
COACH TIP
Level 2 exercises are slightly more advanced and varied so we recommend you already have basic core strength before beginning.
COACH TIP
Ensure you get your form right first before progressing to harder version of each exercise.
COACH TIP
No matter how strong your core has become it is important to maintain your core strength by making core workouts part of your weekly routine.
Frequently Asked Questions
ARE THESE SESSIONS SUITABLE FOR ME?
Our core sessions are suitable for riders of all levels – and we mean it! No matter what level of cyclist you are, a strong core is vital. If you do not currently include a lot of core workouts in your weekly schedule we recommend you start with our Level 1 sessions to improve your core strength.
WHAT EQUIPMENT WILL I NEED?
Having access to the recommended equipment will help you get the best out of these sessions, but if you don't have or aren't able to get your hands on the recommended equipment, don't worry! There are always alternatives you can use:
To get the most out of these sessions we recommend you have:
- A full water bottle during every Core session - Preferably not glass, instead plastic or metal.
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat or something comfortable to lie on
DO I NEED TO COMPLETE THE SESSIONS IN A SET ORDER?
You can complete the core sessions in any order that you like. However, the sessions are progressive so where possible we do recommend following the order the sessions have been set out in as closely as possible to see the most benefits.
HOW WILL I KNOW HOW TO DO THE EXERCISES CORRECTLY?
Each video will break down the exercises briefly and technique will be quickly demonstrated for you to see. However, if you are unsure of how to do any of these different exercises, there is a technique video available for you to watch which will also cover common mistakes made and progressive and regressive variations.
HOW MANY CORE SESSIONS SHOULD I DO A WEEK?
We recommend completing 3-4 core sessions a week to see the most gains in your core strength.