Talking with the riders but also the technicians, It has emerged that the back and posterior muscles play a fundamental role in the time trial position. This entire chain, from the shoulders to the calves, is strongly called into question. And it is for both thrust and balance.
Diego Bragato, Head of the Performance Sector of the FCI, confirms all this. He works a lot with the guys on the track and in the quartet, who, obviously, have a rather extreme time trial position. But even on the road, they are certainly no exception. Mattia Cattaneo, for example, He spends a lot of time working on his back muscles. And he himself explained to us how, thanks to certain specific exercises, he was able to adopt a more extreme position. with relative ease.
Diego, athletes told us that in time trials, the posterior muscles and back are very important. It also affects riding. Is that true?
It's true, but I would say it's the whole central part of the body and not just the back part which plays a fundamental role in the pedaling action and in particular in time trial pedaling.
Why?
Because toned muscles stabilize the athlete on the bike. And a more stable cyclist wins twice as much. Strong muscles stabilize the pedal strokes, especially when using extreme positions and pushing today's high gears. If the core is strong, the pelvis is more stable and there is less dispersion of force. In short, you push yourself harder. Second aspect: a stronger and more stable athlete avoids triggering a series of secondary problems such as inflammation, pain...
Which is a bit like what happened just yesterday Yankee Germano told us, speaking of the shorter setback even on road bikes…
The time trial positions, on the other hand, are more extreme. You need to be more flexible, so have greater mobility, but also more stable… And reconciling the two is not easy.
So which muscles are most involved in time trials?
The first ones remain the quadriceps, but the contribution of the gluteus maximus and the entire dorsal area increases. Both for pushing and driving.
So how do you work on it?
With bodyweight exercises, core exercises. But precisely because this is such an important topic, let's get to the bottom of it. In the Federation we push hard to ensure that stability and mobility are worked on from a young age.Mobility is the first thing we lose from birth onwards, so it needs to be taken care of. Then comes strengthening. So the classic deadlifts, the squat... and finally the core-specific part, like the sit-ups.
Deadlifts and squats… how do you do them?
I prefer to have them do it with the free barbell, Even more so if the topic is time trials and stability. Because when you're free, not only do you still have to perform your strength exercises, but you also have to constantly control the movement with all your muscles. I may have less weight than those who work with machines, but I'll do a more complete workout.
And are these exercises also good for the back?
Yes, even if then For hamstrings and glutes, you work by pedaling: standing starts, SFR… These are movements that allow you to work on a full thrust. I call them strength progressions.
Diego remains the upper part: the back which apparently is very important for balance…
For the back, do the classic pull-ups, bodyweight exercises, back exercises… especially working with wide openings.
Why with wide openings?
Because a wider grip, especially with the palms facing outward rather than toward the face, means you use your biceps less and your back and shoulder muscles more. The goal of this whole topic is ultimately one: finding the best compromise between strength and an extreme position like that required by the time trial.
