Core Exercises vs Conventional Strength Training
by Meg Smith
Ever wondered how your cycling power output could be influenced by doing core exercises vs traditional strength training? Sebastien Sitko and colleagues had the same question, so went about trying to quantify the utility of core exercises (ab planks, glute bridges, etc) on power output in cycling performance.
Thirty-six trained road cyclists were split into 3 groups that performed one of the following for a 12-week period:
No strength training + regular road cycling
Conventional strength training (half squat, single-leg leg press, one legged-hip flexion and ankle plantar flexion) + regular road cycling
Core exercises (glute bridge, abdominal plank and prone back extension) + regular road cycling
Source: Sitko et al., 2024
Figure 1 shows the individual changes in power output, pre and post intervention, with the average of the whole group shown by the blue line.
As you can see, results show that conventional strength training improves various power outputs significantly more than core training or no training over all cycling durations tested (5 s, 60 s, 5 min, 20 min). Core training only improved five-second power outputs compared to no training. Body composition changes were similar across groups, but VO2max increased more in the conventional strength training group. The study suggests that conventional strength training is more beneficial for road cyclists than core training, due to time efficiency and performance improvements. However, it acknowledges limitations, including potential placebo effects, a mixed-level participant sample, and a lack of monitoring certain physiological parameters.
This study suggests that incorporating strength training into a road cyclist's weekly routine during the preparatory phase of the season can lead to significant performance improvements. Compared to core training alone, strength training resulted in increased power output across the entire power curve and improved VO2max. The recommended regimen includes 12 weeks of conventional strength training, focusing on exercises that target muscles used in cycling, such as half squats, single-leg leg presses, single-leg hip flexions, and ankle plantar flexions. The suggested intensity is six repetitions maximum with three sets per exercise, and it's advised to include bi-weekly strength training sessions in the preseason routine.
References:
Sitko, S., López-Laval, I., & Rafel Cirer-Sastre. (2024). Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Curēus. https://doi.org/10.7759/cureus.59371