Fitness series part 3: 7 exercises for more coordination on the bike

Strength and agility are the two pillars of fitness that cyclists are probably most concerned with when they are not training in the saddle. However, they find less time for coordination exercises. Many believe that this is only for professional athletes.

Our expert and physiotherapist Lara Westner from the Puch Sports School disagrees: "This pillar is also useful for amateur athletes, is fun and doesn't take much time." Coordination and balance are not only important for riding technique, but also for the necessary pressure on the pedals.

These exercises strengthen the torso, for example, which is so important for power transmission. "This in turn increases performance and endurance when riding," says expert Westner. A nice side effect: a strong core also means better balance and coordination. In other words, the basis for safety on the bike, because both prevent falls, and if it does happen, the body reacts more skilfully.

Our expert therefore advises practising the exercises shown at least twice a week. One session per exercise is enough to achieve a positive effect. In our fitness series with Lara Westner, we also present the other pillars of athletic performance: Agility, strength and endurance as well as speed.

You can find all the other parts of our fitness series here:

>> Fitness series part 1: 6 stretching exercises mountain bikers should not do without

>> Fitness series part 2: More power, more fun! 6 strength exercises for mountain bikers

>> Fitness series part 4: 3 exercises for more speed on the bike

Exercise 1: Torso rotation

This exercise strengthens the core and trains coordination. Two points that help every biker.

How it works

Get into the push-up position: the feet are slightly wider for more stability (photo above). Push your heels back as if you wanted to press them against a wall. Make sure that your hands are pushed slightly forwards to create tension and protect your back. Now stretch one arm outwards and upwards (left image). Your gaze follows this movement. It is important to maintain a lot of tension in the torso and abdomen. Lower the arm slowly and in a controlled manner and repeat the exercise with the other hand. 10-20 times per page

Exercise 2: Throwing & catching basic

These exercises specifically train the left and right hemispheres of the brain to work together. This allows the brain to better utilise its cognitive abilities and solve complex tasks more effectively and quickly. For cyclists, for example, this means being able to choose the right line more quickly. Racers swear by this exercise.

How it works

Ideally, you will need two small balls or bags for this exercise - balls of socks also work. Stand up straight. Your gaze is directed forwards. Now throw the two small bags up and catch them again with your hands crossed. It is important that only the hands are crossed, the bags do not change sides. There is usually a favourite side, i.e. a hand that you prefer to have on top. Alternate using the other hand. 10-20 times

Exercise 3: Throw & catch advanced

If the exercise becomes too easy, new stimuli need to be added. The addition of the wobble board not only challenges the right and left hemispheres of the brain, but also the areas that supply the arms and legs. 10-20 times

Exercise 4: Wobble board basic

Balancing on the Wobble board trains stability and balance. These skills promote coordination on the bike and fine motor skills, which are particularly important for advanced riding techniques.

How it works

The correct starting position is important. Make sure that your feet are parallel to each other and the distance to the end of the board is the same. Now find your centre and start with subtle balancing movements. Once you have done this, you can start to consciously rock from left to right. 20 movements

Exercise 5: Wobble board advanced

If the wobble exercise with parallel feet works, it's time for a new challenge. To do this, turn your feet in one direction. Start again with light movements and increase them. Tip: Raise the heel of the back foot slightly to make it easier to keep your balance.

Exercise 6: Copenhagen-Plank basic

This exercise trains the lateral core muscles, especially the adductors and abductors. This in turn strengthens the balance between the torso and leg axis and thus improves biomechanical efficiency.

How it works

You will need an object about knee-high for this. Get into a lateral forearm support, with your upper leg resting on the inside of the stool and your forearm supporting your outstretched upper arm. Important: Head, shoulders, pelvis and ankles form a line. The lower leg is held at an angle of 90 degrees. Make sure that the pelvis does not sink towards the floor. Hold this position for 15 to 45 seconds and then switch sides. 15-45 seconds per page

Exercise 7: Copenhagen-Plank advanced

Do the same exercise, but now the stretched leg is down and the bent leg is up. Again, hold for 15-45 seconds on each side.