Learn the secret to smashing your mates!
- Learn how to ride biomechanically correctly. Yes, that means you will ride faster, harder for longer!
- Learn how to identify potential injury triggers. Say goodbye to neck, knee and back problems!
When your bike is set up correctly and you engage your stabiliser muscle groups you are working as God (who is a cyclist of course!) intended. This means that you don’t overuse your already strong muscles (outer quads, hip flexors, upper traps) and instead draw power from the most biomechanically suitable muscles (glutes, inner quads, hamstrings, soleus).
As is becoming more and more widely publicised, 'CORE' stability on the bike is essential to the pro and weekend warrior alike. As a clinically proven very strong tool, a rider with good 'CORE' control decreases the likelihood of overuse-type injuries as well as increasing the power that can be generated over a longer period of time - ie: delaying the onset of postural fatigue.
Ankling Technique: 95% of the population has it wrong. Learn how to make the bike work for you.
Through the COREfIt® Cycling programme you will be taught exactly how to get your body working with the bike to mould you into the ultimate hill climber, sprinter or time trialist.
Traditional Cycling Injuries/Pain
a. Cyclists’ Knee –aka – Patellafemoral Syndrome. Because cyclists are fixed in hip flexion the buttocks are in a very poor position to aid the knee tracking, so your ITB gets very tight, and pulls the patella out of alignment.
b. Neck: the head is heavy, combined with the weight of a helmet and poor shoulder/cervical spine positioning, the cervical musculature and surrounding shoulder muscles have to work hard to hold it all together.
c. Groin: no glutes firing equals overuse of the short inner thigh muscles (adductors) to compensate, creating load around the groin.
d. Lower Back: if you have poor core muscles, as the pedals push forward and down, the opposition force translates straight into the lumbar spine – particularly when climbing. Combine to this poor ankling technique and the issue is exacerbated.
How we help
Our 'CORE'-based cycling programme will push you harder than the actual requirements of the bike. With absolute accuracy of movement and correct muscular firing patterns, we will ensure that your level of stability, and therefore power generation, will increase accordingly. Specifically we will:
a. Work proactively to get balance between outer and inner quads (Rectus Femorus and VMO) as well as TEACHING those glutes to fire when the foot is at the top of the stroke – thereby unloading your ITB, thereby unloading your knee.
b. Get as much TONE as possible in the lats, mid- and lower-trapezius muscles, that will hold the shoulders in a better position so that your Upper Trapezius muscles don’t have to over work and load up the cervical spine.
c. Protect your groin: Step1: teach the glutes to fire in their shortest, most powerful position, Step2: teach the glutes to pull the leg back into extension keeping your deep abdominals on, Step3: teach your glutes to work with the hip flexed (ie: top of the phase) without the hamstrings having to do all the work.
d. Release off your deep back muscles (Quadratus Lumborum) so that your lower back can move, then get AS MUCH TONE AS POSSIBLE in your ‘core’ muscles (Transversus Abdominus, Pelvic Floor and Multifidus) to support the spine under heavy cycling loads.
e. Breathing Strategies: under high load the breathing of the rider can have a direct impact on how efficiently the legs will derive power, as well as how efficiently the 'CORE' abs are able to work. You'd be suprised at just how many riders ride with poor breathing strategies.
Your COREfit® Cycling Programme(s)
LEVEL 1: FULL Biomechanical Bike Fit only (w 3-5 home-based exercises):
$350 (120min)
LEVEL 2: FULL Biomechanical Bike Fit (w 3-5 home-based exercises);
- 5x 60min private COREfit sessions (specific to the findings of your testing)
$775 (usually $850)
LEVEL 3: FULL Biomechanical Bike Fit (w 5-10 home-based exercises);
- 10x 60min private COREfit sessions (specific to the findings of your testing)
$1200 (usually $1350)