How Pilates Can Make You a Better Cyclist

You may think cycling and Pilates are two very different forms of exercise that have little in common –– but you’re wrong. While they may look quite different, and they certainly do have their differences, Pilates and cycling use many of the same muscles, have similar movements, and improve your cardiovascular health.

Pilates and cycling are fantastic exercises on their own, but when you’re a cyclist and looking to get stronger, faster, and build your endurance, adding Pilates to your routine is a game changer.

Focus on Form

Pilates’ main focus is to strengthen the core muscles, which are critical in cycling, but cycling alone won’t strengthen them. Your lower back, abs, obliques, and pelvis need to be strong and aligned to maintain proper posture. Your core helps you keep your balance, stay upright, and maintain your form while on the bike so you don’t slump over the handlebars and risk lower back and neck straining.

Pilates move to strengthen your core:

Planks –– all variations of planks (high, low, and side) will engage your core. Start by holding each position for 10-15 seconds, then increase by 10 seconds to work up to 60 seconds. You can also add leg lifts, shoulder taps, and arm extensions to your planks to increase muscle building.

Flexibility

Hip, neck, and back pain are some of the most common ailments cyclists endure, and they can all be alleviated and prevented with stretching and increased flexibility. Additionally, when your core is strong, as mentioned above, and you’re flexible, you can become more aerodynamic. When leaning over, you won’t be hunched, but rather strong and stable.

Pilates move to increase flexibility:

Figure 4 hip stretch. This can be done lying on your back or seated on the floor or in a chair. Cross one leg over the other making a “4” with your legs. Pull your legs toward your core to increase the stretch.

VO2 Max

Even though it’s not an aerobic exercise, several studies have shown that Pilates can increase your oxygen consumption. Between the mind-body connection, increased flexibility, and breathing techniques, it’s an excellent way to build your lung capacity, reduce stress, and improve endurance. Strengthening your heart muscle and getting more oxygen-rich blood to your muscles is always beneficial.

Pilates moves for VO2 Max:

Any Pilates routine, whether at home on a mat or in class with us, will improve your VO2.

Now that you know how Pilates can make you a better cyclist, take a break from training outside in the heat and dodging mosquito bites. You can easily book a class to stretch, build your core, and reduce your stress at one of our indoor studios.