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Good Bike Posture with Core Engaged

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Allan and Jeff climbing Col de Portillon, French Pyrenees.
Correct Posture on the Bike =
►       Maximum power output

►       Maximum endurance

►       Maximum efficiency

►       Maximum satisfaction



Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
Leverage                  produces
                                                                  Power
  produces           Stability

Correct
Posture

   produces
                                               produces
                   Efficiency                                     Endurance



   Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
Which is the correct posture of the two?




Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
Correct posture is a function of:

                                           • Pelvis position (note: pelvis position dictates
                                             spine position)

                                           • Lumbar and thoracic spine position
                                           • Shoulder position
                                           …which allows for:
                          Pelvis
                                           • Maximum hip extensor muscle use
                                           • Core stabilization
                                           • Eliminates low back discomfort
                                           • Eliminates shoulder - arm - hand
                                             discomfort



Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
Incorrect posture is a function of:

                                               • Insufficient forward tilt of pelvis !
                                               • Flexed lower back
                                               • Poor engagement of core muscles
                                               …which causes :
                                               • Reduced hip extensor muscle use
                                               • Low back discomfort & shoulders –
                                                 arms - hands
                                               • Poor stabilization and loss of power
                                                 delivery

Better position         Wrong position         • Result: more fatigue and less
                                                 power


    Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com

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Good Bike Posture with Core Engaged

  • 1. Please continue for slide show on correct bike posture. Allan and Jeff climbing Col de Portillon, French Pyrenees.
  • 2. Correct Posture on the Bike = ► Maximum power output ► Maximum endurance ► Maximum efficiency ► Maximum satisfaction Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 3. Leverage produces Power produces Stability Correct Posture produces produces Efficiency Endurance Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 4. Which is the correct posture of the two? Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 5. Correct posture is a function of: • Pelvis position (note: pelvis position dictates spine position) • Lumbar and thoracic spine position • Shoulder position …which allows for: Pelvis • Maximum hip extensor muscle use • Core stabilization • Eliminates low back discomfort • Eliminates shoulder - arm - hand discomfort Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 6. Incorrect posture is a function of: • Insufficient forward tilt of pelvis ! • Flexed lower back • Poor engagement of core muscles …which causes : • Reduced hip extensor muscle use • Low back discomfort & shoulders – arms - hands • Poor stabilization and loss of power delivery Better position Wrong position • Result: more fatigue and less power Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 7. Muscles of the “Core” are key to maintaining posture. They are the muscles you use to sustain the low back and pelvis in their optimal position. Think of them as “stabilizing” muscles. Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 8. Muscles that extend the hip: Hamstrings Glutes …all three hamstring have origins from Ischial Tuberosity Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 9. Extended back Core disengaged Core engaged Flat back Backward tilted pelvis Forward tilted pelvis Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 10. Incorrect posture ( hands in drops ) Correct posture ( hands in drops ) Flexed back Backward tilted Extended back Forward tilted pelvis pelvis Adducted & retracted shoulders Abducted & protracted shoulders Core engaged • Under loaded glutes and hamstrings = loss power. • Loaded glutes and hamstrings = increased power. • Low back and shoulder fatigue – hyper extended neck. • Low back and shoulder relief – neutral neck. • Increased weight bearing in hands. • Decreased weight bearing in hands. • Poor core stabilization = loss power. • Proper core stabilization = increased power. Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 11. Incorrect posture ( hands on hoods ) Correct posture ( hands on hoods ) Flexed back Backward tilted Extended back pelvis Adducted & retracted shoulders Abducted & protracted shoulders Core engaged Forward tilted pelvis • Under loaded glutes and hamstrings = loss power. • Loaded glutes and hamstrings = increased power. • Low back and shoulder fatigue – hyper extended neck. • Low back and shoulder relief – neutral neck. • Increased weight bearing in hands. • Decreased weight bearing in hands. • Poor core stabilization = loss power. • Proper core stabilization = increased power. Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 12. Incorrect posture Correct posture Backward tilted Extended back Flexed back pelvis Forward tilted pelvis Adducted & retracted Abducted & protracted shoulders shoulders • Under loaded glutes and hamstrings = loss power. • Loaded glutes and hamstrings = increased power. • Low back and shoulder fatigue – hyper extended neck. • Low back and shoulder relief – neutral neck. • Increased weight bearing in hands. • Decreased weight bearing in hands. • Poor core stabilization = loss power. • Proper core stabilization = increased power. Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 13. Extended back Forward tilted pelvis Core engaged Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 14. Better back position…more neutral Poor posture. Flexed low back Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 15. Better back Flexed low back position…more neutral Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 16. Flexed low back Flexed low back Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 17. Flexed low back; tight hamstrings prevent Better low back position…more neutral. Good further forward tilt of pelvis flexibility of hamstrings and glutes which allows for forward tilt of pelvis. Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com
  • 18. What to work on to develop better posture: • Improve flexibility of hamstrings Correct Posture on the Bike: and gluteus muscles to allow for forward tilt of the pelvis and ► Maximum power output extension of the back. ► Maximum endurance • Address issue of groin pressure to allow for improved forward ► Maximum efficiency pelvic tilt. ► Maximum satisfaction • Improve core function and strength. The End Allan Reeves: Lostende Fitness, www.reevestraining.com, www.francefrominside.com