In this new series, Brian MacKenzie and Doug Katona of CrossFit Endurance share tips for improving your cycling performance. Using a Wattbike, the two are able to collect data on cycling performance and improve technique. Today’s goal is improving posture while cycling.
While many cyclists adopt a flexed spine while biking, MacKenzie says they’re shortchanging their anatomy. Cyclists in that posture “don’t have the ability to utilize everything in this hip complex the way it’s supposed to be utilized,” he says.
After a time trial using Katona’s relaxed posture, MacKenzie adjusts the bike “to lengthen him out a little bit.” With improved posture, Katona is able to improve his wattage.
“A lot of people think that cycling is a quad-dominant or anterior-dominant sport,” Katona says. “If a lot of cyclists did a lot more deadlift, box squat, a lot more squatting to fire that posterior chain, they’d find that they actually unload a little bit off that quad, use more glute, use more hamstring, which is going to generate more power and efficiency.”
8min 39sec
Video by Again Faster.
Additional reading: Where Is Your Body Weight? The Key to Efficient Movement by Michael Collins, published Jan. 1, 2008.