Cori Lefkowith has helped me workout better, and more efficiently at home during Covid.
I discovered her website quite by accident. Somehow it showed up in my YouTube feed. The first video of hers that I watched outlined a number of pre-workout dynamic stretches. I wasn’t doing much stretching at the time, certainly not before training. Today, I incorporate a number of her suggestions before every workout.
After that first video, I watched many more, subscribed to her channel, and even reached out to her via email, as she suggests. I couldn’t find any cycling specific workouts, and wondered if she had done any. She responded quickly saying:
“So no. I don’t really have any specifically for cyclists. In general I focus on unilateral glute activation, ankle mobility and thoracic mobility.”
This didn’t mean much to me at first, but once I understood what she was talking about, I realized her approach is relevant to all sports, and in particular cycling.
The glutes are the largest, most powerful muscles in the body, and are key to a powerful, efficient pedalling stroke. Cori has taught me how to activate, strengthen, and stretch these muscles (there isn’t just 1 but 3 of them. I discovered mine were underdeveloped, despite years of cycling.
And if you cycle, you know that ankle and thoracic spine mobility is essential. The better your ankling technique, the more powerful your stroke. And the more flexible your lower back, the more aero position you can hold and maintain.
Imagine if I had focused on these things 25 years ago 😂
Since incorporating Cori’s stretches, and strengthening exercises, I have become notably more flexible, stronger, and confident. My posture has improved. I’m more balanced when walking. I have less right hip, and lower back discomfort. And when I ride, I’m more conscious of my glutes being engaged, resulting in a more efficient stroke, and I can get into, and hold a more aerodynamic position.
Phil Gaimon taught me how to chase local PR’s during Covid. And Cori Lefkowith taught me how to better activate my glutes, pedal more powerfully, and hold a more aerodynamic position.
I’ve learned a lot during the Covid lockdown.