Stretching and Core Strengthening for the Cyclist
57-page ebook in PDF format. Download and print if you wish.
By Rick Schultz & Amy Schultz
$14.95 — scroll down to purchase
A regular stretching and core strengthening routine can help you stay strong, get stronger in your core, and be pain-free when you ride. Coach Rick Schultz and Amy Schultz clear up the confusion and take the guesswork out of knowing what to do, and how to do it.
What’s inside
- A guide to the “cycling muscles” and what each does on the bike
- More than 15 stretching exercises with variations, plus some 32 core strengthening exercises
- Every exercise clearly illustrated with photos demonstrating proper technique
- The benefits of each exercise, for cycling and everyday life
About this ebook
We don’t all necessarily want to be faster on the bike. But every last one of us roadies would like to maintain the strength we have, or get even stronger, in our core. And we undoubtedly all would like to be pain-free when we ride. A regular stretching and core strengthening routine can help you achieve any or all of those 3 aims. But there are a dizzying array of stretching and strengthening exercises, so how do you know which ones will help you the most for cycling?
It’s this confusion and lack of understanding that helps explain why so few cyclists add stretching and core strengthening to their regular exercise routine — even though they deliver myriad valuable benefits, not just for cycling but for everyday life. In this 57-page eBook, Coach Rick Schultz and Amy Schultz take the guesswork out of implementing a program. Amy Schultz is completing her Doctorate in Physical Therapy, is an accomplished cyclist, has done extensive research on athletes and injury prevention, and demonstrates the proper form for all the stretching and core exercises in the eBook.
They start by walking you through a description of the various “cycling muscles” and what functions they perform in cycling. An example: “Quadriceps: A giant and powerful set of 4 muscles that make up the entire front of the thigh. In cycling, quadriceps are used to generate the huge downforce/push required to propel the bicycle forward. Stretching and strengthening the quadriceps will allow the muscle to contract further and harder.”
Then they discuss the array of benefits of both stretching and core strengthening exercises, and take you through a series of more than 15 different stretching exercises with additional variations, and some 32 (including variations) core strengthening exercises — nearly 50 in all, each illustrated with photos of the proper technique and clear instructions like the hip flexors and obliques stretch that fights the tightness that robs cyclists of power.
Don’t forget to check out the companion eBook, Strengthening and Stabilization Training for the Cyclist, to round out your training. Premium Members pay $12.71 with their automatic 15% discount.
Note: this is an eBook that comes in the form of a PDF file that you can download. You can print it yourself if you wish.
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