If you want to be a ‘better’ cyclist you just put in ‘more miles’ right? Although to a certain extent yes, there are significant benefits to come from ‘off bike’ training such as Pilates.
Having a strong core can make it easier for you to climb and move around the bike. But many of us neglect our core muscles in favour of a few extra hours on the bike. A strong core can help revolutionise your cycling technique, whether you prefer skinny or fat tyre antics.
So, what is Pilates?
Pilates focuses on the ‘inner core’ of our bodies, developing strength from the innermost structures and works outwards. Rather than working our bodies through muscle isolation, Pilates focuses on posture, strength, mobility and flexibility from head to toe. Moving the body in complete flowing movements, not isolated parts.
Why is Pilates good for cyclists?
Besides the recognised benefits of taking time out to focus on you, in a calming and relaxing environment, it can actually improve your cycling form, efficiency and power. But how I hear you say?
- Develops a strong core and back for stable upper body.
- Builds cycling specific strength and muscle control.
- Increases flexibility and helps relieve tightness in cycling specific muscles.
- Reduces pain and discomfort from long stints in the saddle by building strength and stability in your muscles.
- Breath work helps to speed up recovery time as well as building focus and mental stillness needed for tackling trail features.
- Helps prevent and avoid injuries by creating an all-round more functional moving pattern.
- Increases balance by working on muscle control, this transfers to the bike, when you’re moving around the bike.
What some cyclists I work with have to say:
“As a cyclist I fall foul of not stretching, but with Pilates it gives my body a wakeup call, stretching to relieve tension, working on my core, but also giving that hour to unwind mentally. Try it!” – Matt
“Since doing Pilates, my posture on my bike has been much improved. I feel more stable and have less pressure on my hands. My breathing is more controlled and I’m very aware of my shoulders – I consciously try to keep them relaxed and down which relieves tension in my neck and through my arms, which in turn makes cycling more comfortable. ” – Karen
How often should you do it?
There’s not really a set rule to the regularity with which you should do Pilates. If you only have one hour a week, you will feel the benefits. Spend time working with a good instructor, try and get yourself into a small group, not a class of 30! Although you will still gain benefits from being in a bigger group, in a smaller group the instructor can give more hands on correction and support to you as a client helping you make the greatest gains. Most instructors will also help you with exercises you can do at home on your own as well. The stretches in a Pilates class especially can be done after any ride including hamstring and hip flexor stretch both excellent for cyclists!
What will a first Pilates session typically look and feel like?
The first thing to note about Pilates is there is a lot of information; don’t panic if you come away from your first session with brain fog that is normal. Pilates is about controlled movement patterns so expect to spend time finding and engaging your core muscles. Each movement should flow and you may feel the breathing and coordination seems a little strange, don’t worry after a few classes it will become clear. You should leave feeling relaxed, energised and like you have used muscles you never knew existed!