Pilates For Cyclists
(Our group classes contain a minimum of 3 and a maximum of 8 people)
Pilates builds power and develops correct posture, which benefits cyclists in may important ways. To boost performance, a cyclist must apply enough force to the bicycle and reduce external forces, such as wind resistance. In opposition to this, increased weight on the cyclist increases inertia, thus requiring a great amount of force to move the bicycle forward. Pilates will help cyclists create a lean, strong physique, increase endurance, and create a tremendous reserve of energy, required for the long ride. Developing posture, balance, and control through Pilates exercises will help cyclists maintain a proper position on the bike and to reach an optimal pedalling rate.
Benefits of Pilates for Cyclists
- Strengthen legs (quadriceps, hamstrings), calf muscles, buttocks, hip flexors, lower back, and abdominal muscles to improve effectiveness of the cycle stroke, which is responsible for propulsion of the bicycle.
- Build upper body strength to help the cyclist pull up on the handlebars and maintain posture and balance.
- Increase lower back and thigh (hamstring) flexibility to help establish the correct position of the trunk.
- Stretch hip flexors and quadriceps to avoid lower back pain.
- Correct muscle imbalances. Cycling mainly works the quadriceps, so it is important to work the hamstring muscles and strengthen inner and outer thigh muscles to stabilize legs and keep knee and hip joints in alignment. Also works to correct kyphosis (excessive flexion of the thoracic spine)
- Improve balance to minimise falls
- Speed recovery of tired legs by using exercises that reverse gravity and facilitate blood return.
- Build better endurance through breathing exercises to purge lungs of impurities.