Core training is designed to strengthen the core muscles, i.e. the abdomen, pelvis and back. The study by the Universities of Zaragoza and Lleida examined 36 trained racing cyclists, who were divided into three groups: cycling only, cycling and core training and cycling and strength training. All participants completed the same cycling training sessions over a period of twelve weeks. The "cycling + core" and "cycling + strength training" groups also completed their different training sessions twice a week. Conventional strength training led to a significant increase in peak performance (power output) over all measured time periods (five seconds, 60 seconds, five minutes and 20 minutes).
These muscles should be the focus
Core training only led to an improvement in the five-second test compared to the group that did not complete any additional training. The VO2max increase was also greater in the group with conventional strength training. The authors of the study came to the conclusion that road cyclists can achieve an increase in performance by integrating two strength training sessions per week into their pre-season training programme. The exercises should focus on the most important muscles that are activated when pedalling: Squat, leg press, hip flexion and calf raises.
