Here are five common myths about core training for cyclists, along with clarifications based on current cycling and sports science perspectives:
-
- Cyclists Don’t Need Core Training
Myth: Cycling is a leg-dominant sport, so only leg strength matters.
Reality: Core strength is crucial for maintaining an effective and comfortable posture on the bike, especially over long distances. Weak core muscles can lead to inefficiencies, poor bike handling, and increased risk of pain or injury in the back, neck, or knees.
- Core Training Must Be Intense or Use Heavy Weights
Myth: You need to do advanced core exercises or lift heavy weights to benefit your cycling.
Reality: Simple bodyweight and functional core exercises are often sufficient. Consistency and proper form matter more than intensity or heavy loads, and these exercises help prevent overuse injuries and improve overall stability.
- Core Training Will Make You Bulky and Slow
Myth: Developing core muscles will add unwanted bulk and slow you down.
Reality: Core training for cyclists focuses on endurance and stability, not muscle hypertrophy. Improving core strength leads to better power transfer, efficiency, and comfort—making you faster and more resilient, not bulkier.
- Core Training Is Only for Off-Season or Injury Recovery
Myth: You only need to work on core strength when you’re injured or during the off-season.
Reality: Core training should be a year-round part of your routine. Regular core workouts help maintain posture, reduce fatigue, and prevent injuries, supporting both performance and longevity in cycling.
- Cycling Alone Is Enough to Strengthen Your Core
Myth: Riding your bike is sufficient to build and maintain core strength.
Reality: While cycling engages your core to some extent, it’s not enough to fully develop or maintain core strength and stability. Targeted core exercises are necessary to address weaknesses and prevent imbalances.
These myths often lead cyclists to neglect core training, but evidence shows that a strong, stable core is essential for performance, comfort, and injury prevention on the bike.