Iron Core

I've been dealing with knee pain for almost two years now when riding. I've spent plenty of hours poring over internet forums, WebMD, Bicycling Magazine tips, and doing exercises assigned by physical therapists until my kids started sitting on me while trying to get my "core" workouts in. So what do you care? Let me save you a dozen co-pays for physical therapy, and suggest that if you have consistent issues with anything, consider getting a referral to a cycling-aware sports medicine doctor (usually an orthopedist). And as you get older (I'm 45 and not getting any younger), be aware that you are losing muscle mass, especially when you don't use those muscles appropriately. And finally, here is a suggested set of exercises to keep your back, thighs, knees and hips happily riding.

1. Front Plank (3x60 seconds): Elbows directly below your shoulders, legs straight and feel flat so your toes and elbows are contact points with the ground. Work up to 60 seconds, don't forget to breathe. If you can't do a full plank, start with your knees on the ground. When you can do 60 second sets with your knees on the ground, start getting off your knees and on your toes.

2. Side Plank (3x60 seconds each side): With your elbow directly below your shoulder, straighten out your body and lift your hips off the ground. Again, work up to 60 seconds holding (and breathing). If you can't even get up on your feet, bend your knees so your feet are back, and straighten from knees up. When you get to 60 seconds with bent knees, work on straight legs. When you get to 60 seconds on straight legs, work on lifting the top leg up, parallel to the ground. When you can do that (side plank with lifted leg) for 60 seconds, start doing (seriously) leg lifts with the top leg while in the plank.

3. Bridges (3 set of 50) On your back. Knees bent, feet flat on the floor. From the hips, lift your butt off the ground, make sure to engage the lower back muscles (not the shoulders or stomach). When you can do 3 sets of 50 with both feet on the ground, start doing with one leg extended straight from the hip, into the air.

These exercises strengthen your core, for better stability on the bike, your hips and butt, to improve your pedaling line (knees should go straight up and down like a piston), and your ability to sit up, take the weight off your hands, and still be stable on the bike.

Please note, I am not a physician, a physiologist, a therapist, or any other certified medical professional. But I've seen a lot of these folks, and these three exercises sum up a lot of money spent on trying to overcome my pain and difficulties riding. You should always consult a medical professional before beginning any exercise routine. I'm not one.