Pilates is a great form of cross training for so many sports. Can Pilates and cycling be combined for greater results? Let’s see!
You’re outside, whizzing by cars, stop signs and pedestrians on your bicycle. Or you’re in a spinning class climbing a steep hill, pushing on the pedals with all your might. While it’s tough you feel like your legs can make it to the top but your bike is weaving all over the place. Or maybe you’re on a mountain bike going down a rough, twisting trail and by the time you reach the bottom your arms and hands are exhausted, dreading every rock and rut ahead.
Q: “What’s wrong?”, you’re wondering.
A: Weak torso, core, and arms.
A: So, what parts of your body are working when you’re cycling?
A: The obvious answer is the legs.
A: How?
A: When cycling your quadriceps, (the front of your thighs), straighten your leg and your hamstrings (the back of your thighs), bend your knee. Abdominals and adductors (the groin) pull the leg over the pedal stroke. They also help provide support to the torso to reflect the force of the legs when pushing against the pedals. Thus, stability is achieved on the bike.
So why is the torso such a weak link when cycling?
When the torso is weak there isn’t enough support to resist the great force that the leg muscles can generate. Any force directed into the pedals also goes up into the torso. When the torso is weak the force doesn’t go into the pedals only it is dissipated in the flexing of the torso. The constant effect of the power of the legs is what causes fatigue and overwork and spasm of the low back muscles. As long as the torso is absorbing the force of the legs when pushing down on the pedals, the rider will never get strong. This is because the resistance of the pedals is being negated when the torso absorbs the force.
Many riders give up a lot of pedal power because they don’t have sufficient torso, core, or strength. Another issue that arises with cycling is that the legs lose flexibility because they do not go through a full range of motion. This results in shortening and tightening of the muscles in particular the hamstrings which can lead to lower back concerns.
How can Pilates help?
What Pilates can offer are exercises that target and strengthen the core which help provide support and stabilization for your torso.
The rectus abdominis in particular helps flex the spine. The obliques help rotate and stabilize the spine along with the transversus abdominus. The latter, along with the pelvic floor also help stabilize the pelvis and spine.
Just the act of breathing purposefully in Pilates provides benefits. The deep inhales and exhales help promote better oxygenation which helps increase the flow of blood throughout your system invigorating the muscles and joints.
Cycling issues Pilates can help with
Some of the cycling specific issues that arise that can be improved with Pilates regularly are,
- Rocking of pelvis in seat,
- Knees rolling inwards or outwards,
- Too much movement in upper body,
- Poor cervical (neck) alignment
- Tight chest muscles
- Tight calves and hips
- Weak back muscles
- Tight iliotibial (IT band)
Certified Stott instructor. Experience with teching, instructing, owning a Pilates studio and meeting people and postures.