Casey's Core Strength Program

One area that is often overlooked as cyclists is our core strength. Core training is important because it prevents injury, gives you more power to the pedals, and improves your reflexes. I would recommend doing these exercises 2 times a week. On race weeks, I do not have my athletes do weight training, only core training. 

1 MINUTE STRAIGHT PLANK - Keep arms straight under the shoulders, lift from your toes. Your back should be in a straight line. 

1 MINUTE LEFT SIDE PLANK - Your left elbow is on the ground making a straight line from your shoulder, the right arm is extended to the sky. 

1 MINUTE RIGHT SIDE PLANK - Your right elbow is on the ground making a straight line from your shoulder, the left arm is extended to the sky. 

10 DEAD BUGS - Lying on your back, raise and lower opposite arms and legs while contracting the abdominal muscles. 

10 BIRD DOGS - From a crawling position, your hands should be in a straight line from your shoulders and your knees under your hips. Slowly reach one arm and the opposite leg. Keep your body in a straight line. Repeat with the other side. 

SUPERMAN - Lay on your stomach. Slowly lift your shoulders off the ground and reach both arms above your head.. Also slightly lift your feet off the ground, keeping your core engaged. 

40 MOUNTAIN CLIMBERS - In plank position, alternate bringing legs toward the chest. Keep your neck neutral. 

25 PUSHUPS - In plank position, slowly bend your elbows as you slowly lower your body to the ground and lift again, keeping your back in a straight line.

10 BAND STRAIGHT LEG RAISES - Lay on your side with your legs straight. One arm is tucked under your neck, the other is in front to support your body. With the band around your ankles, raise the top leg straight up, then slowly lower. Repeat on the other side. 

10 BAND CLAM SHELLS - Lay on your side with your knees bent. One arm is tucked under your neck, the other is in front to support your body. With the band slightly above your knees and keeping your ankles together, slowly raise your knee to the sky then lower.

10 BAND FIRE HYDRANTS - In a crawling position, and the band slightly above your knees, slowly lift one leg and angle it back. Return to the beginning position. Repeat with the other leg.

2 MINUTE BRIDGE - Lay on your back with your knees bent and your arms straight towards your feet. Push your hips up so the level between your knees and shoulders makes a straight line. Tighten your glutes and abs. Hold for 2 minutes.

STANDING STRAIGHT LEG SIDE, BACK, AND FRONT RAISE - Stand straight with hands on hips. Slowly raise your leg to the side and then bring it back to the center. Repeat 10 times, then do the other leg. Repeat bringing your legs to the back and then to the front.