I wrote previously about the benefits I experienced doing the 100 Squats / Day Challenge. The experience reinforced the benefit of high repetition, body weight strength training – squats, pushups, pull-ups, lunges, and planks …
It is recommended not to hold any one plank position any longer than 30-45 seconds, and to vary the position so that all core muscles are strengthened. There are several plank challenges out there, all varying in length and difficulty. Over the years, I have developed a 30-45 minute, body-weight daily core routine that includes crunches, leg lifts, bicycle twists, and a variety of planks. As I progress, I add new plank variations, more repetitions, and supersets to keep the workout fresh and challenging.
Like squats, the plank is one of the most effective strengthening exercises for cyclists. A strong core means optimal power is delivered to the pedals by minimizing movement on the saddle.
So, if you want to become a faster, more efficient cyclist, I suggest you introduce squats and planks to your regular strength workouts.