2 Comments

1. 

   pascal hannecart on April 23, 2010 at 9:18 pm

   Could you explain a little more or differently the principle of core propose in the podcast ?
   If I understand right, I do not have the same vision of it but would like to be sure.

2. 

   Doug Rusho on April 25, 2010 at 9:44 am

   Pascal, core training and core cueing are very popular right now. and in some cases is overdone and in other cases not used enough. From an IDC standpoint, a majority of the riders do not need any cuing at all, especially something like “clench your abs.”

   The amount of core bracing required is almost non-existent when seated and moderate for standing climbs. If we really wanted maximum performance, very short, high intensity standing efforts(<30 seconds) would benefit from additional core bracing to improve our "platform" for force production. So for the most part of a typical class, cueing to brace the core is really not necessary

   A good visual of core bracing is a sailboat mast (from Low Back Disorders, by Dr. McGill). It is supported by guide wires on all sides to keep it upright and stable. The wires are under of tension and pulling on the mast from all sides. The muscles around our spine are our guide wires. If we apply just a small amount of tension with all of our core muscles (not just abs!) we stabilize our spine.

   For many people this will just happen, if core firing patterns are correct. But there are some individuals where there is a split second delay of this natural core brace pattern due to previous injury, posture, land ack of training. Thats when injuries occur, and is where this concept of cueing the core comes from. In IDC this is a specific situation when going from a seated (core muscles shut off) to a standing position(core muscles should turn on instantly).

   In my opinion the risk of injury in IDC even with individuals with this core timing pattern is fairly low. However I work with clients who injure their backs every year despite the core training and cuing in our sessions. They do it on their own, usually some mundane task, and they forget to turn on their core just before they move. I even did it myself once (very early in the morning, lack of sleep, no focus!). So for me I make the choice to cue it occasionally during IDC classes, only in the above two situations, and with "soft cueing" as mentioned in the podcast. For me it is more about making it a learned behavior in all of life's daily movements rather than just IDC. I hope this answers you questions.

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