I've recently started mountainbiking again after a couple of years off the bike, and as much as I'm loving it, my lower back & legs aren't. No doubt this will improve with time spent in the saddle, but I can only assume doing some core work will assist my back.
I go to the gym 4/5 times a week already but have scandalously ignored my core, just sticking to weight training the major muscle groups. I've now shifted to doing weights Mon, Wed, Fri with some cardio & core work Tue & Thur. So far for core I've got sit-ups/crunches, planks, supermans and back extentions. I've been doing 4 sets of each, should I be doing more/less and is two days a week enough or will more be beneficial?
As for the legs, I was told by a physio looking into a knee problem that my hamstrings are tight and it might help to loosen them up. I've been stretching them in 4 30sec periods on Tue & Thur but again, would more attention help here or would I be overdoing it? It's the top of my legs near my pelvis/hips that aches the most when riding, will squats/leg-press suffice in the gym or is there something else that will target this area better?
I go to the gym 4/5 times a week already but have scandalously ignored my core, just sticking to weight training the major muscle groups. I've now shifted to doing weights Mon, Wed, Fri with some cardio & core work Tue & Thur. So far for core I've got sit-ups/crunches, planks, supermans and back extentions. I've been doing 4 sets of each, should I be doing more/less and is two days a week enough or will more be beneficial?
As for the legs, I was told by a physio looking into a knee problem that my hamstrings are tight and it might help to loosen them up. I've been stretching them in 4 30sec periods on Tue & Thur but again, would more attention help here or would I be overdoing it? It's the top of my legs near my pelvis/hips that aches the most when riding, will squats/leg-press suffice in the gym or is there something else that will target this area better?
