By Ollie Martin BSc ACSM
April 06

Cycling is a great way to improve your overall cardiovascular fitness. However, over time the demands of cycling can lead to muscular imbalances which can limit the body's ability to perform at peak level and dramatically increase the chance of both over-use injury and chronic pain.

The riding position creates the following.  Tight calves from pedalling.  Tight hip flexors (psoas) pulling the pelvis out of position.  Weak and under active glutes which means the hamstrings take over, overworking them and making them tight.  The shortened cycling position of the hamstrings also makes them tight.  Weak rounded lower back. Rounded shoulders with shoulder blades elevated and protracted which leads to tight pecs and upper traps which in turn weakens the mid back and scapula stabilisers.  All this leads to neck tension and pain, possibly calcium deposits and arthritis.

To counter balance these muscle imbalances all cyclists should work and train towards better posture which once achieved will help alleviate pain and enable higher performance training.  Please note if you try to undertake incorrect strength training or performance training before you have first addressed the postural imbalances you will be exacerbating the problem.

Flexibility
To address imbalances in the body to achieve better posture you should only stretch the muscles that are short and tight (and only strengthen the muscles that are long and weak).  The muscles that will generally be tight for cyclists are calves, hip flexors, hamstrings, chest and neck extensors.  However, remember your fitness is unique to you and these muscle imbalances might not be the case.  A simple way to tell if a muscle is tight is if it feels tight!  If in doubt visit a fitness professional to measure muscles lengths and look at imbalances.  To increase the flexibilty of these tight muscles I recommend static stretching 20 secs plus each stretch increasing the pressure halfway and repeating at least once for each muscle.

Core Stability
You cannot fire a cannon from a canoe.  In the same way you cannot generate optimum power through the legs on the bike if you do not have a stable core.  As with any fitness training you need to start at the correct level and then progress.  The following exercises are a great start.
1. 4 point TVA
2. Plank
3. Forward stability ball roll
4. Supine bridge on stability ball

Strength
As mentioned you need to strengthen and shorten the weak or long muscles.  To do this it is best to use basic compound free weight exercises rather than machine based exercises i.e. train movement patterns and not individual muscles.  10-15 reps  controlled x 1-3 sets
1. Squat
2. Lunge
3. Leg curl with stability ball
4. Chest press
5. Shoulder press 
6. Bent over row
7. Prone cobra

Performance Training – Power
Once any postural problems have been addressed through flexibility, core and strength training you can then progress into power training for optimal performance.
10 reps explosive – 2-3 sets
1. Clean & press – 1 arm Dumbell
2. Jump squats
3. Reverse woodchop pivot & alternate
4. Bent over row – 1 arm DB
5. Tricep pushdown with lateral jump
6. Medicine ball exercises

Programming Example
1  Flexibility & Core  - 4 weeks
2 Flex, Core & Strength  - 6-8 weeks
3 Performance training  - 4 weeks

A quick word on periodisation
If you always train with the same type of exercise (mode), same intensity of exercise, same time of exercise your body will adapt to this.  Once the body has adapted you will not get any further gains.  To reach the next level you need to continually surprise the body to encourage further adaptation and improved performance.  These shock tactics are good for mind and body.  Professional athletes will have periodised plans for ranging from one to four years.  Recreational athletes and gym members need to incorporate some form of periodisation in their activity to ensure continued improvement towards their goals.  The simplest way to do this is to vary mode, intensity, time and frequency.

Conclusion
Mountain biking is a great way of getting into the great outdoors, having fun and staying fit in the process.  However, the cycling position causes muscle imbalances that will lead to postural problems and pain in the long term and decreased performance in the short term.  A simple awareness of optimal posture and the exercises that an individual needs to do to counter-balance the negative effects of mountain-biking is required.

For more information please contact Ollie Martin at Take Shape Personal Health & Fitness on 01883 743434 or visit www.takeshapepersonaltraining.co.uk

Disclaimer
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