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Friday, January 16, 2015

Smart Exercises - Plank Wipers

This is a great exercise for training the core to resist asymmetrical loads generated by the shoulders, lats and chest.  If performed to volitional fatigue, you'll noticed how the work is placed largely on the oblique and quadratus lumborum. Since these muscles are very important in stabilizing the trunk to prevent lateral flexion, this exercise will help you develop a stable spine more resistant to herniations and slipped discs caused by this motion.

CYCLING BENEFIT:  If you've ever wanted to learn how to sprint like a Pro, cycling technique is your answer.  An upper body that's out of control will never produce a fast or explosive sprint.  While the arms are working quickly to counter the forces created by the legs, the torso is always steady.  By training the core this way, the upper body will be able to effectively stabilize and hold your trunk and hips in the optimal position for power production.  This produces a sprint that looks powerful and effortless at the same time.

As you develop better technique out of the saddle, you might even decide that you don't need the saddle anymore!  Below is a video of a commute to Performance Bicycle after my seatpost clamp broke and forced me out of the saddle.  Luckily they had a spare seatpost clamp available when I arrived there!

Happy Cycling (Standing)!

Vincent is an ACE (American Council on Exercise) certified Sports Conditioning Specialist and Personal Trainer with a degree in Kinesiology.  He specializes in core training for cyclists, injury prevention, motor control training, corrective exercise (rehabilitation) and cycling-specific strength training for improving power production above lactic threshold and VO2max.

Friday, August 1, 2014

Race Day Preparation

All the countless hours of hard work done in training can be thrown away if you come to a race unprepared.  The worst thing I've ever done was forgetting to bring cash for registration.  I had to ride as fast as I could to get to an ATM and ride back just before the race started.  I was winded before the race started and to no surprise- had one of the worst performances of my life!  Spare safety pins are also a racers best friend, especially when the race organizers forget to provide them!  The checklists below are the same checklists I run through to make sure I have everything I need to get through registration stress-free.  I have the checklist below in Word format, so if you want a copy, just leave a message on Twitter, Strava or send me an e-mail at