Cyclo-Core Off Season Conditioning Program for Cyclists

Cyclo-Core is an off-season conditioning program for cyclists created by fitness specialist Graeme Street and Domistique Multimedia. This was Street's very successful first foray into his series of DVD/CD cycling training programs which currently includes: Cyclo-Zen; Cyclo-Speed; and Cyclo-Fuel. Included in Cyclo-Core is a Workout DVD as well as 3 audio CD's. The Workout DVD is designed to build: core strength and power; flexibility and balance; aerobic endurance; and strength and stamina. The audio materials address off-season nutrition and setting up an effective off-season conditioning program.

The Workouts

The main attractions of the Cyclo-Core DVD are the Body Weight Conditioning Circuits and the Resistance Training & Functional Circuits. Each of these workouts features 3 separate sets, or circuits, making for a total of 6 workouts. This gives the athlete the ability to mix-and-match different workouts to suit the athlete's specific needs, or to do an entire group of circuits all at once. Because the circuits are broken up in this manner, the athlete is encouraged to ride his/her bike on a trainer in between sets, and then rejoin the workouts. The nature of the on-the-bike workouts is left up to the athlete, and can range from some form of intervals to simple aerobic riding. Core strength and flexibility are two crucial elements for becoming a successful cyclist; and they are two of the most overlooked. Without core strength, the cyclist is unable to hold an aggressive position, and is unable to efficiently transmit power to the pedals. Although cycling depends on a strong core, it does not itself contribute to this part of the body. This work must be done off of the bike. Also, without working on flexibility, a rider's hamstrings and back become tight and inefficient. Cyclo-Core is particularly well-suited to address these needs.

The Body Weight Conditioning Circuits focus on core strengthening and balance, with some upper body work to benefit the cyclist's climbing and sprinting. The difference between these workouts and a more traditional gym-based routine is that these exercises do not rely on any machines or equipment. In fact, the Body Weight Conditioning Circuits only require a mat and some sneakers. The Resistance Training & Functional Circuits require lightweight and inexpensive dumbbells and an exercise ball. While weight machines may serve a purpose in some sports, the exercises like those in Cyclo-Core are more appropriate for cyclists. Weight machines limit the range of motion to one specific movement. This is great for building mass or strength in one plane; but by relying on your body's core to maintain balance while also performing various repeats, the athlete is developing a more dynamic and useful type of strength. A cyclist must be able to react quickly, start a sprint suddenly, corner skillfully, climb explosively, hold an aerodynamic position with a strong back and strong abs, and generally ride efficiently. Although the force required to power a bike may seem like it's all in one dimension (i.e. the legs pushing and pulling on the pedals), in reality there's quite a bit more going on. Workout routines like those contained in Cyclo-Core are much better at improving an athlete's strength for the actual demands of the sport than a weight machine, or most traditional gym workouts, could ever be.

The full-body approach is further emphasized by Street's use of the exercise ball in his workouts. An exercise ball makes the athlete work on stability and core strength to remain balanced while doing "traditional exercises" like curls, presses, push-ups, etc. This makes the effort quite a bit more difficult than just performing the basic repetitions, but also much more rewarding by strengthening the whole body rather than just focusing on specific muscle groups. Cyclo-Core is much more dynamic than a traditional gym workout. It is more applicable to body stability and real-world, functional strength and, therefore, more suitable for the demands placed on a cyclist's body.

In addition to the two sets of circuit workouts, there's also a 20-minute Abs & Core Conditioning Workout that blasts the midsection, and an 11 minute stretching/recovery workout called Stretching, Flexibility and Cooldown. This recovery workout is a great routine that can be used either after the Circuit workouts, after a cycling workout, or potentially even on its own on a recovery day. As I mentioned earlier, stretching is one of the most commonly overlooked aspects of a cyclist's training regimen and is crucial to success. Stretching, Flexibility and Cooldown is a short, guided workout that makes it easy for an athlete to release the major tight-spots such as the shoulders, hips, hamstrings, neck, and back.

More on Flexibility As It Applies to Cycling

Flexibility is, as Graeme at one point states during his workout, one of the very most important things that a cyclist can address. Bike riding, obviously, consists of the same basic motion done millions of times in each ride. As such, the cyclist's body gets very tight in specific regions: hips, hip flexors, glutes, shoulders, neck, etc. Consistent stretching is something that it is very easy for a cyclist to skip, but the negative effects of missing these elements in a workout can be devastating. Not only does the range of motion become limited by cycling workouts without stretching, but this also can lead to a substantial reduction in power input. Beyond that, a cyclist who does not stretch is more susceptible to having his/her training regimen hampered by an injury. Keeping flexible and loose helps to prevent repetitive motion injuries; allows the rider to maintain an aggressive, aerodynamic pose for a longer period of time and with greater comfort; and can make all the difference in a cyclist's performance.

Flexibility and core strength go hand in hand. Without a strong core, power transmission is hampered. Consider the cyclist who focuses solely on riding, and has the body to match. Although this rider may have good aerobic fitness and strong legs, it is likely accompanied by a soft mid-section. It is the body's trunk, as it interacts with the legs, that generates the power. A strong core enables the rider to maintain a relatively still, stable upper body and put all effort into the pedals. Without a strong core, or when riders begin to tire out, the rider's upper body labors and rocks from side to side. This is a big waste of energy. If the rider's energy needs to go into rocking the body from side to side with every pedal stroke many calories are expended on this wasteful motion over the course of a long ride or race. The strong core, coupled with flexibility, enables the rider to put the power into the pedals and hopefully to achieve his/her potential as a cyclist.

Cyclo-Core for More than Just Improving Cycling

Although the Cyclo-Core routines are designed for cyclists, these are workouts that have benefits beyond just improving performance on the bike. Core strength and flexibility are so important to general health, fitness, and even mental well-being that a workout along the lines of Cyclo-Core should be incorporated into any active person's life. This is one, targeted method for a cyclist to address these needs. It would also work well as a complement to an athlete's yoga or pilates practice, as a more cycling-specific take on some fairly universal concepts.

Summary

The concepts behind Cyclo-Core are sound. This conditioning program should help anyone from the avid cyclist through the best Pros. However it is not intended for someone who does not have at least a basic level of fitness. The workouts are designed in a user-friendly manner so that they can be modified or extended as the athlete improves and is able to do more reps, or more weight can be added to some of the routines. However, the baseline level is set for somebody who already possesses moderate fitness. This makes the workouts that much more effective for those people it targets, but it does rule out those who don't already have some fitness.

Generally, the Cyclo-Core workouts are clear and easy to follow. Street sets a good example of how to do the exercises and perform the repetitions. As with most workout videos, it might be a good idea to watch everything through once before attempting the workouts. With many of the poses, it's crucial that good form is maintained both to get the full benefits of the workouts and to prevent possible injury. One additional item that could perhaps have been included with the Cyclo-Core package is either a fold-out with diagrams or a separate video section on the DVD where each pose is analyzed, the posture is specifically and slowly examined, and the points of inhale/exhale specified. Although this is covered in many of the poses during the workouts, it's an important enough aspect that I think it could be emphasized further. This is a fairly minor point, as I think that most people will be able to successfully follow Graeme's on-screen example and instructions.

For the cyclist looking to improve performance, or perhaps just to stave off boredom and prevent getting stale during winter training, Cyclo-Core is an excellent weapon to add to the arsenal.

To learn more about Cyclo-Core, follow this link . Also, look for my future articles on: Graeme Street's Cyclo-Zen, Bridging the Gap between Cycling and Yoga; and Cyclo-Fuel, the Everyday Cyclist's 6 Week Nutrition Plan.