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TRIA Orthopaedic Center Your Cycling Blog

Physio Ball Training in Cycling

May 30, 2013

The physio ball or the Swiss ball has made inroads into almost every strength training program in every sport. Physio ball training helps increase balance and improve core strength at a lower intensity. For athletes just starting, the impacts are dramatic.  For the more seasoned athlete, the benefits are gained in 2-3 weeks of training but do not produce a higher level of performance beyond the initial gains.

Check out this post by Paul Rogers, a former Strength and Conditioning Coach for the Australian National Sprint Cycling Team.  For his team, he did not see any benefits of the Swiss ball during the time his team used the ball training method.

So what does this mean?  If you are looking to improve your performance on the bike, simply add other training methods to supplement the Swiss ball.  Do not make it the only method of training used during off-bike workouts over a long period of time.

Some examples of other training methods include:

  1. Dumbbell training on two feet
  2. Dumbbell training on one foot
  3. Bodyweight training
  4. Olympic lifts

To increase your performance, you must increase the stress you place on the body.  The ball does not provide enough stress to gain the benefits you desire by itself.  Therefore, supplement your training with the mentioned methods and you will see better numbers from your investment.

For more information, visit The McCarthy Project

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You Must Protect This Head!

March 2, 2009

As cyclists, we’re ever-fearful of numerous “worst-case scenarios.” The possibilities are endless, but if we take precautionary measures in order to combat them, we are making ourselves (and the roads) that much safer. Stephen McCarthy, of Gear & Training, keyed us in to the finer points of purchasing the best investment for a cyclist: the proper helmet.

Getting a New Helmet for 2009

The purchase of a bike helmet has three main parts, each compounding on one another to make this new addition protect your noggin to the nth degree.

Consider the following:

The type of materials used to make the helmet and number of vents:

Remember, the lighter the helmet, the more expensive. A general rule of thumb is the more vents, the more air flowing through the helmet, the cooler it will be.

The manufacturer of the helmet:

While you might ask why that makes a difference, the reason is each manufacturer fits a different type of head. Some are round, some are deep, some are oval, some are for racing, mountain biking, or recreational.

Look for proper certification:

I know…we’re picking out a helmet, not a personal trainer. Still, helmets should adhere to specific certifications, so that when you really need it, it will accomplish the mission: protect your head.

Didn’t find everything you were looking for? More information can be found at the Bicycle Helmet Safety Institute.

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