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Coordination for cyclists
Almost every everyday cyclist can tell you about prevented accidents in road traffic: Sometimes the cause was a car door that was suddenly thrown open, sometimes a barely recognisable obstacle on a dark cycle path or a dog that unexpectedly jumped out of a driveway right in front of the bike.
At such moments, our central nervous system runs at lightning speed. Within milliseconds, stimuli are transmitted, signals are sent and movements are coordinated in the right order. This all happens largely unconsciously.
Avoid falls or accidents!
"Everyday cyclists are exposed to a flood of stimuli," emphasises Ulrike Daubermann, everyday cyclist and physiotherapist from Augsburg, "those who react correctly to danger in an emergency are not so easily thrown off course."
How confidently we avoid a fall or accident depends largely on the quality of our body's reaction. And this in turn can be specifically trained. Our expert has put together a list of coordination exercises for cyclists in the third and final part of the "Body training" series.
More from the MYBIKE body school
Smart muscles
Coordination is the harmonisation of targeted movements under the control of the central nervous system. The communication between muscle and nerve takes place both within a muscle and between different muscle groups. The aim of coordination training is to create "smart" muscles that react more quickly and effectively to unforeseen situations.
The exercises in our programme also improve the activation of the brain, the transmission of stimuli and the interaction of the muscles. At the same time, they improve spatial orientation and balance on the bike.
Good coordination is not only useful for cyclists in sport. In everyday life, it helps to avoid falls caused by tripping or slipping. For good reason, many coordination exercises are performed standing on one leg: Standing on one leg improves body awareness and requires the use of many small foot muscles.
Coordination less directly visible
This hardly matters for normal walking. But if a leg suddenly slips on a slippery surface, these small muscles quickly become the lifeline that keeps our body in balance at the last second.
Unfortunately, the success of coordination training is less immediately visible than with other types of training: there is no obvious muscle growth and no recognisable mobility. "Nevertheless, cyclists will experience a general feeling of greater safety on the bike after a few weeks," promises Ulrike Daubermann. And those who feel safer are generally also safer cyclists.
>> MYBIKE body school: Strength and power balance
Ulrike Daubermann emphasises that coordination training becomes increasingly important as we get older. "Confront your body with unfamiliar tasks as often as possible," encourages the expert, "because habit is the greatest enemy of coordination." The first steps can already be taken in everyday life, e.g. by brushing your teeth while standing on one leg, pulling open drawers with the "wrong" hand or slipping into your trousers with the unfamiliar leg first.
New challenge
In our exercise programme, it is also important to keep varying the individual tasks. Suitable materials for this are those that gradually make the body's balancing work more difficult (see "Physio tip" below). To begin with, it is perfectly fine to do the exercises on the floor. If you feel safe on solid ground, you can present your body with new challenges.
The eyes play an important role in controlling the position of your own body in space. "Start by fixing your eyes on an immovable point," is the therapist's professional tip. Once you have safely completed an exercise several times in this way, you can try to close your eyes during the movement. Please be careful: without visual control, the exercises are much harder - and more effective - than you might think.
At first glance, the following exercises look simple, but in reality they require a high level of concentration. If you suffer from balance problems or dizziness, you should consult a doctor before starting coordination training. Ulrike Daubermann advises all other cyclists not to do the exercises after a strenuous ride. The best time is when your body and mind feel fit and rested.
Coordination for cyclists - fitness for the brain
When training coordination, different areas of the brain are activated at the same time. This keeps the grey cells efficient in the long term. Similar effects can be achieved by dancing in a dance class, for example. It's never too late to start: our mental fitness can be strengthened at almost any age.
Physio tip!
Looking for a new challenge!
Variations are an important key to improving coordination. This is why you should change the execution of the individual exercises in our programme slightly every four weeks.
For example through:
>> Close your eyesBy denying your body visual control over its position in space, the exercises become much more challenging.
>> Soft underlayStand on a soft mat or a towel folded several times for the exercises. Your body now has to balance much more than before. Double or triple over your mat as soon as your body has become accustomed to the surface.
>> Balance pad: The 6 cm thick foam gives way and constantly forces the body to maintain its balance. For sale in sports shops or on the Internet (e.g. from Airex).
>> Roundabout: Training on a therapy gyroscope places the highest demands on balancing skills; available from specialist retailers in plastic or wood, from approx. 30 euros.
Coordination for cyclists - exercises
One-legged stand
ExerciseStand upright while lifting and bending one leg. To keep your balance better, stretch both arms out to the side at will, pulling your shoulders away from your ears and downwards. Fix your eyes on a point that does not move.
Effect: Improve the balance.
ExecutionHold for 20-30 seconds, then put your leg down and switch sides. Three repetitions on each side.
Variant 1Turn your head back and forth: from left to right and back again. Or: Slowly raise and lower your head several times.
Variant 2Throw a tennis ball into the air with one hand and catch it again with the same hand.
Figure-eight circles
ExerciseStand on one leg, stretch the other leg and draw a figure eight in the air with the tip of your foot in front of your body. To make the exercise easier, you can stretch both arms to the side or use them for balancing movements. Fix your eyes on a point that is not moving.
Effect: Improve the balance.
Execution8 repetitions with one leg, then switch sides. Three sets of movements on each side.
VariantExperienced practitioners write a figure eight with the tip of their foot next to their body, with one circle to the side in front of the standing leg, the intersection of the figure eight next to the standing leg and the second circle to the side behind the standing leg.
Stand scale
ExerciseStand on one leg, bring the other straight back; tilt the upper body forwards with a straight back until it forms a line with the leg extended backwards; the hips remain straight. Hold the position briefly, put your foot back down and raise your leg again.
EffectImprovement of intermuscular coordination.
ExecutionHold the position for 10-12 seconds; alternate three times on each side.
VariantStretch your arms out to the side and make small, quick circular movements from the shoulder.
Knee lift
ExerciseStand with your legs slightly apart, bring your left elbow and right knee together in front of your body until they touch. Then change sides.
EffectImprovement of coordination.
Execution: 10 repetitions on each side.
Variant: Experienced people try to touch the left heel with their right hand and turn round.
Arm circling in opposite directions
ExerciseStand upright and stretch both arms upwards towards the ceiling; from this position, both arms start to circle in opposite directions at the same time: the right arm forwards and the left arm backwards. Both arms arrive at the bottom at the same time and are brought back up in opposite directions.
EffectImprovement of coordination.
ExecutionChange direction after 8 repetitions; repeat twice on each side.
Four-footed stance
ExerciseStand in a quadruped position, stretch out your left leg and right arm; keep your hips and back straight and tense your abdominal muscles. Hold this position.
EffectTraining the sense of balance.
ExecutionHold for 10-15 seconds, then switch sides; five sets per side.
VariantPractised practitioners bring the elbow and knee together under the body until they touch, then open again.
