Pilates and Cycling Conditioning

Cycling is a low impact exercise that causes fewer injuries than other aerobic exercises. However, the cycling motion focuses on certain muscle groups while ignoring others. Cycling overworks the hip flexors and keeps the spine and shoulders rounded. Riding consistently in this hunched position will create inflexibility and imbalance that can lead to leg and torso injuries. Also improving cycling performance requires increased endurance, strength and better breathing techniques.

"It (Pilates) is comparable to active stretching...some cyclists reported Pilates helped them enhance flexibility, muscle fitness and endurance."
Joe Beer, UK Cycling Coach

To improve cycling performance and build endurance, cyclists need a conditioning program that builds core strength, flexibility, better breathing and creates muscle balance. With its focus on core strength, flexibility, stability and balance, Pilates is a great tool for cycling conditioning.

Benefits of the Pilates for Cyclists Conditioning Program

• Increases core strength and leg strength to improve cycle stroke effectiveness
• Builds upper body strength to help cyclist maintain correct posture
• Increases lower back and hamstring flexibility
• Reduces lower back injury by stretching hip flexors and quadriceps
• Increases endurance through proper Pilates breathing technique
• Corrects muscle imbalances to stabilize the leg movement during pedaling
• Improves balance to minimize falls

The Pilates for Cyclists Conditioning Program

To help cyclists achieve their performance goals Mary has created a new Pilates conditioning program for cyclists. The Pilates for Cyclists Conditioning Program will build a cyclist's core strength, promote mobility, improve balance and optimize breathing for maximum endurance. The Pilates for Cyclists Conditioning Program is based on Pilates principles and exercises customized to cycling's physical demands and specific individual needs. Her program begins by strengthening the core muscles used by cyclists and restoring proper body alignment to help cyclists reach an optimal pedaling rate for better speed and endurance. Other components of her program focus on improving the cyclist's balance, hip and leg muscle flexibility, coordination and breathing for efficiency and to prevent injuries. Mary also assists cyclists in their recovery from injuries through customized exercises and changing program specifics.

Developing posture, balance and control through Pilates exercises will help cyclists maintain a proper position on the bike, in turn helping them reach an optimal pedaling rate.

Correcting improper body alignment is key to improving cycling performance. Pilates works the body as whole and will assure well-balanced development by restoring the balance between upper and lower body. Pilates can correct muscular imbalances such as overloaded quads, by stretching tight hip flexor and quads and working opposite hamstring muscles.

Pilates for cycling has been highlighted in major sports and news publications.