Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge

by Tom Danielson, Westfahl Allison, Patrick Dempsey (Foreword)

Tom Danielson’s Core Advantage offers a simple, highly effective core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling--no gym membership required. Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power. Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders. Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs. Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

Genres: Cycling, Nonfiction, Fitness, Sports

299 pages, Kindle Edition

First published December 17, 2012

Reviews

[David Miller · Rating 3 out of 5]

VIDEOS OF THE EXERCISES- CHECK OUT THIS LINK:
collection of short videos of the author of the book demonstrating some of the exercises in the book. i wish it had the exercises to make sure im doing them correctly! like this review if you find this helpful.

https://www.youtube.com/playlist?list...

[Eddie · Rating 4 out of 5]

I've been putting in big miles on my bicycle long enough now to have figured out that riding a bike can actual work against your overall fitness and health. While I've never had to work my way back from serious injury, I did figure out a few years ago that there were certain muscle groups I needed on the bike (especially on long descents) that were not getting any stronger while riding.
Cycling doesn't do much for your upper body strength, and riders whose only activity is flat road riding are a greater risk of osteoporosis as they get older. To build some better habits (and fight off the restlessness of the winter months when I can't ride) I had cobbled together some core exercises on my own.
I wish I had found this book sooner.
I'm sure this book is derivative in many ways, but I don't know what the prior art is for books like this. (I think other reviewers have mentioned the Army fitness manual?)
For the most part Danielson has just lent his name to this book and supplied anecdotes from his racing career and how various exercises helped him come back from injury. The majority of the material is provided by sports physiologist Allison Westfahl.
The first third covers the anatomy of muscles groups, what can go wrong, and why cyclists should be doing core work away from the bicycle.
The rest of the book is focused on the actual exercises. The short section on stretching is illuminating (I've been doing it wrong all these years.)
The workouts are divided into 3 levels, depending on your current level of fitness or injury. They are designed to be done several times a week while targeting all of your muscle groups and providing some variety as well. Some of the illustrations are ambiguous, but you can find video demonstrations of most of the exercises online.
Most of the routines can be completed in about 20 minutes. There's no need for any additional equipment, which is great! Even if I could weight train, any money wasted on a gym membership is better spent on a new bicycle!

[Thomas]

Tom Danielson’s Core Advantage offers a simple, highly effective core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling--no gym membership required. Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power. Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders. Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs. Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

[Levas · Rating 5 out of 5]

Sunkoka ko gero įvertinti tokias knygas kur pateikiamas tam tikras izoliuotas požiūris į fizinį pasiruošimą. Šiuo atveju core treniruotės pateikiamos kaip sprendžiančios nemažai įvairių problemų ir skausmų dviračių sportu užsiimantiems žmonėms ir ne tik. Tuo pačiu apsčiai info, kad core training yra overrated ir jau praėjo tas laikas, kai reikia tiek dėmesio kreipti į tai. Nepabandęs kokius metus nesužinosi, knygos perskaityt neužtenka, bet gerai aiškiai išdėstyti argumentai + aiškios trumpos treniruočių programos visiems lygiams, tai globalių problemų gal iš neišspręsiu, bet žiūrėsiu kaip čia yra su tuo core.

[Bennett · Rating 3 out of 5]

You don't need to read the whole thing, just select what you want to do and do it.

[Janice Sheufelt · Rating 4 out of 5]

5 stars for the exercises, 3 stars for the writing.

[Zareen · Rating 4 out of 5]

I'm enjoying doing the functional core workouts!

[Diane · Rating 5 out of 5]

Awesome book! Great for the novice to expert cyclist! Very logical and easy to understand breakdown of why we hurt or don't perform as expected and how to work on root cause and not just symptoms. Very practical book. Definitely a keeper.

[Wade Duvall · Rating 4 out of 5]

I'm withholding a real review for now. In a few months I will hopefully have stuck with this at least a few days a week and will report back!

Generally when I review hobby type books I rate the book on how helpful it seems like it will be and how useful the information was.

[Dee]

Can't wait to try some of the workouts out

[Bart Coddens · Rating 4 out of 5]

Very clear instructions and diagrams.
I really like this bok