This poll comes from a curiosity when I got my first retail bike fit. He had me do a one minute plank to demonstrate core strength. Me being the fit, and active adult I was thought sure, no problem. About 30 seconds in I was trembling bad, and by a minute I had given up. At that point I assumed no one could do it , but to my shock, he said many can easily complete it.
So fast forward a year (to December 2018), I wanted to improve my marathon by incorporating some core strength work and someone on this forum suggested the plank challenge. Start at 1min and ever day do a plank and add 5 seconds till you get to 5 minutes. I for the most part did just that and made it up to 3:30 when I moved into maintenance mode and just did it one or twice a week. Iām still at that strength today, but noticed my lower back problems havenāt come back in a long time which I can presume have a lot to do with improving the core strength.
So my question is, how many people actually do planks and core strength and whatās a common level of āfitnessā I.e. ability to hold a plank over time?
Side note, I like what itās done to me so much, that Iām now adding in side planks like coach chad demonstrates in strength work videos.
I used to climb and did planking quite often got up to around 3-3:30 but havent done them consistently for a few years. I still go gym and ride MTB so Iām not too bad. Just checked my log and I havent done one in 6 monthsā¦
Just had a go and got 2:05 which Iām ok with (was at gym this morning so not sure how much better Iād be fresh). Will have to get back on them again!
Between the 1 - 1.30 minute mark. I havenāt really tried to improve that figure as itās part of circuit I do.
As a side note, my friends wife, who is a professional ballerina can hold the plank position for just over 14 minutes. She beat a team of five guys (including me), during a New Years Eve house party. No, she wasnāt sober
Iād argue that for average Joeās that arenāt doing any sort of core work or minimal amounts that a plank is better than no plank. For an elite athlete then sure there is probably better stuff for them.
I usually plank for 5 min after most indoor rides. Record is 10 min but never tried to max.
Got into planks maybe 5 years ago doing a āplank challengeā and just kept going as it was fun and worked.
At some point, static planking isnāt giving bang for buck so rather than doing more time in static, change it up to adding movement. During winter strength training I use our TRX and have a 7 min series of core movements that totally wrecks me. Fun though.
I canāt do that, but like you all problems disappeared after increasing posterior chain strength. Started with upper back and that solved most problems.
I do the pedestal routine a couple of times a week.
In terms of how long I can hold a plank, IDC. But Iām sure itās less than 5min! Just the pedestal routine is enough training for me to be able to handle my training.
wasnt there talks of a level 1-3 or so checklist for what exercises you should be able to accomplish as a cyclist? i thought @Nate_Pearson mentioned it.
, but to my shock, he said many can easily complete it.
