Three Core Exercises to Optimize Saddle Comfort
Part III of III in the Saddle Series
In part I of the Saddle Series I talked about the different causes of saddle pain (poor saddle choice/bike fit or imbalances within your own body) and how to identify what what category you fall into. In part II I discussed the most important factors to consider when picking out saddle, and in this last installment I will give you three key exercises to improve your core stability. A lack of core stability is a common cause of saddle pain and saddle sores, because without it we cannot keep our pelvis still as we pedal, and often use our arms and upper body to brace ourselves. Compensations for a lack of core stability often result in upper back, neck, and shoulder pain, and even hand numbness.
What is the core?
I find it helpful to think of the “core” as a 3-dimensional canister that is made up of the deepest layer of muscles that support our pelvis and lower spine. Good endurance and coordination of these muscles allows us to produce large ASYMMETRICAL forces with our legs during the pedal stroke, without the trunk being pulled along with every stroke. Essentially, it is the solid base off of which our appendages move. Different deep muscles up the kinetic chain (in the upper back and neck) contribute to stability of the arms and head, but for our purposes I’ll stick to the lumbopelvic “core” because it is most important during the pedal stroke.
The deep core is made up of the follows muscles: transversus abdominus, multifidus, pelvic floor (muscle group) and diaphragm. Together, these muscles must fire at a low level and in a coordinated way, for long periods of time. These muscles are active in some capacity whenever we move. During the power phase of the right pedal stroke, the left deep core is working hard to oppose that asymmetrical force, therefore keeping you still on the saddle. Without this coordinated cross pattern of stability, the pelvis will get pulled down with each pedal stroke, resulting in rocking over the saddle. The following 3 exercises will address the sides of the core “canister”, and when perfected as a group will help you sit correctly on the saddle.
Cross section view of the deep core
Plank with alternating shoulder tap
What is it good for? The deep anterior muscles: transversus abdominus, in coordination with the power generators: hip flexors. Bonus: the deep neck flexors and scapular muscles also get worked here, helping improve endurance of the upper body to prevent neck and shoulder pain.
How does it apply to cycling? Good endurance and coordination of these muscles helps you stay still as your leg is coming over the top of the pedal stroke, and during the beginning of your power phase, or push. They work with your hip flexors and quads.
General guidelines: 3-5 sets of 15-30 sec.
Single leg bridge
What is it good for? The deep posterior muscles: multifidus, in coordination with the power generators: glutes and hamstrings. Bonus: this is a great glute activator exercise for people with a “lazy butt” who are quad dominant. More on that in another blog.
How does it apply to cycling? The multifidi are active during the most important part of the power phase of your pedal stroke, and work in a team with the powerful glutes and hamstrings.
General guidelines: 10 sec hold, 10x ea leg.
Side plank
What is it good for? The lateral muscles: obliques with a little bit of transversus abdominus, with the very important glute medius (not super important on the bike, but crucial to everything else you do on your feet, i.e. running. I’m talking to you triathletes). Bonus: also a great exercise for shoulder blade muscle endurance, helping prevent neck pain on the bike.
How does it apply to cycling? Also helps prevent rocking on the saddle.
General guidelines: 3-5 sets of 15-30 sec ea side.