Most cyclists with lower back pain go straight to the bike fitter. But if your core can't hold your position for three hours, no saddle height is going to fix that. This is Part 2 of the core workout series on the Roadman Cycling podcast — three exercises, one session, and a direct replacement for a training day when the weather turns.
Key Takeaways
The thing I see constantly with riders who come to me complaining about back pain is they haven't done a single dedicated core session in months. They've done ten minutes of half-arsed planks after a turbo session and called it strength work. That's not training. A single leg kettlebell deadlift stimulates over 600 muscles — your midsection, your hips, your shoulders — all working together to resist the load. The side plank gets into the deep muscles of the lower back that no bike fit is going to fix. Three sets of 15 on each side for the split squats and the deadlift, 30 seconds per side on the plank, four changes, three sets. That's the session.
Same as anything on the bike — if you can't hold the position, the position doesn't matter. The split squats are in here because cyclists are notoriously asymmetric. One leg does more work, one hip drops, one side of the lower back takes more load. That's where the pain comes from. Not the saddle. The split squats correct that imbalance. Do this session on a day when the weather shuts down your outdoor ride. Don't get on the trainer for 90 minutes out of guilt. Do this instead. It will do more for your long-ride comfort than most training sessions will.
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The first part of this core series covers the equipment-free version you can do before work or at lunch. Go listen to the four core exercises episode for more on what actually moves the needle for strength on the bike. And if you think the issue might also be position, the five fixable bike fit mistakes episode is worth your time.