As a cyclist I have to say I am a bit passionate on how I can not only improve my form, but also share my experience with my clients and other cyclists. This has inspired me to put together a few videos with exercises that I like to use with bicyclists, but this is only a part of their program. The exercises I videotaped reinforce the correct posture for cyclists, but the antagonist muscles also need to be addressed to create balance within the body. With balance the cyclist will also gain endurance in holding the postures when on longer rides.

The typical workout will start with a warm-up - Bridging or Pelvic Curls, Spine Twist laying on the back, Chest Lifts and Chest Lifts with Rotation. To this I would add a shoulder bridge prep to help with low back strengthening:

Peel the spine from the mat and come up the the junction between the lower and the upper back, stabilizing the pelvis shift the weight to one leg and lift the other doing a toe tap for 10 reps, then alternate to the other leg.

Foot work can be performed on any piece of equipment however to address postural issues the Wunda Chair may be one of the more challenging and effective apparatus for the foot work. The Wunda Chair will reinforce the engagement of the upper back extensors.

For Abdominal work I like the positioning of the Seated Pike / teaser sitting at the Wunda chair as this does reinforce the rounded spine in cycling. In this position it is important to focus on the engagement of the abdominals and the relaxation of the hip flexors. Of course I always do a set of Hundreds in the Pilates Session here with an extra emphasis on the rib cage breathing. One of the biggest issues I see with any of my athletes is not understanding the concept of Rib Cage Breathing - this really needs to be addressed in all sessions. Huffing and puffing will not get you up a hill - or through a sprint.

For hip work either working on the reformer with the feet in the straps - Frog, Leg Circles in both directions and Openings, again focusing on the stabilization of the pelvis and how the legs can move efficiently inside the hip sockets.

For spinal articulation Short Spine is a great exercise to strengthen the deep muscles of the spine and Long Spine to strengthen the hip and back extensors.

Stretching: here you want to do as much stretching as possible, especially the Quads and the front of the shoulders.

For a great full body integration workout Stomach Massage reinforces the cycling position again teaching abdominal recruitment, pelvic stabilization and the correct movement of the legs in the hip sockets. By adding the Stomach Massage flat back and arms up the back extensors work in a co-contraction with the abdominals for great stabilization.

Arm Work: A Seated Arm Series on the reformer: Chest Expansion, Arm Curls, Rhomboids, Hug A Tree and Salute give a well rounded arm workout. These exercises also encourage postural work, sitting erect on the reformer with the legs straight in front of you providing a challenge by itself.

Leg work: Forward Lunge reinforces the use of the hip extensors as well as balance. Also you can get a little creative here. I have an infinity foot rest on my reformer and I like to move the foot rest toward the risers. Sitting on the foot rest with the heels against the shoulder rest you can perform a leg curl by pulling the carriage toward you. This will teach the client to engage the hamstrings replicating the pulling back of the pedal stroke.

Another Full body integration exercise can be the Push Through Sitting Back for the shoulder stretch and abdominal work. Also I like to see a set of Push Ups in some form.

As the workout comes to a close I like to do some lateral abdominal work - Step Barrel, Ladder Barrel or Short Box followed by the Mermaid either on the reformer or seated on the table. For a change try doing the Mermaid standing at the table with the Push Through Bar off the end.

Finally back extension. Here again anything working the Upper Back Extensors is valuable for the cyclist. Swan on the Wunda Chair, Swan over the step Barrel or Ladder Barrel and for a wonderful beel in the back - Hanging Back on the Cadillac.

Pilates is a great cross training tool for any sport. I hope you see the value in what you can bring to clients and patrons who are athletes.

Enjoy you daily set of 100’s

How Pilates Has Helped Me With My Cycling

Pilates has a misnomer of being the exercise favored mostly by women and dancers (and rightfully so as it is), however I have found that Pilates is a huge help in other endeavors as well as for men. Today I was on one of the more challenging rides in the San Francisco Bay Area, the Alpine Dam Loop: http://maps.google.com/?q=http://share.abvio.com/cf0f/9a72/4bf8/61d1/Cyclemeter-Cycle-20100612-0759.kml A challenging ride in it’s own rite.

During the entire ride I keep thinking about the principles of Pilates and the applicable exercises that keep me on the road and working efficiently.

1. Most importantly is Breathing (BASI Tenant Principle). In Pilates we focus on the breath into the ribcage and not the diaphragm. “Rib Cage Breathing”. Within the breathing Principle is a FULL Inhale and a Full Exhale. Riding up hill I tend to start panting and getting short of breath. The full breath that is taught in Pilates quiets the mind, relaxes the body and oxygenates the blood making the climb much more bearable.

I also experimented with Percussive Breathing and found in a certain form – slower than the Ron Fletcher method teaches and not so sharp – that it also was a help.

The exercise that I think about when working on my breathing is the Hundred’s – a classic Pilates Exercises and hands down one of the most useful exercises taught in the repertoire.

2. Efficiency and Precision in the movement. You may think that there is not that much involved in pedaling a bicycle, but this is untrue. You have to maintain your posture, constantly reposition your hands and yes there is a right and wrong way to pedal.

Keeping the deep abdominals engaged is key for more efficient use of the muscles around the hip – overuse the hip flexors and you get the equivalent of a shin splint in the iliopsoas muscle. It hurts. Also a key muscle is the Hamstring, or the Hip Extensors. Many people try to lean into the bike and push into the pedals to drive their bike forward. It is more efficient to pull on the pedals with the back of the leg and do what I call “Running Up The Hill”. By working in the hip extensors / Knee Flexors, and taking pressure off the Hip Flexors / Knee Extensors – The Quads – you are able to distribute the work more evenly.

Exercises that help with this include (but are not limited too):
Mat Work: Knee Changes,
Roll-Up
Rolling Like A Ball
Shoulder Bridge

Reformer Foot Work
The Hundred’s
Stomach Massage
Knee Stretch Series

Cadillac Foot Work
Shoulder Stretch

Wunda Chair Foot Work
Pike or Teaser
Standing Leg Press –
Forward Lunge
Backward step down or Mountain Climber.

This should not discount the importance of a thorough Pilates Workout that focuses on body movement in all planes of motion, flexion, extension and lateral flexion. The total body workout is important for balance in the postural muscles.

3. Finally I want to talk about Concentration of Focus. This is also a key especially for longer bike rides where you may get tired. In the Pilates Studio I insist on a quiet and minimal environment so that the client can focus on their exercises without distraction. I don’t play music or have artwork in the studio. I only wish I could block out the distractions of the out doors. Concentrating on the exercises in The Studio is practice for concentration while on the road.

So remember your Pilates routines while cycling and most importantly be safe. I tend to worry about other traffic while on the road, but while riding up the back of Mt. Tamalpais through the Red Woods one fell across the road. Thankfully no one was hurt however an awareness of your environment will insure that you do not get hurt.

I also found this great tool to monitor my bike rides, the Cyclemeter application for the iPhone. http://itunes.apple.com/us/app/cyclemeter-gps-cycling-computer/id330595774?mt=8 The Cyclemeter uses GPS tracking to measure your ride and give you your splits. This is a great tool to check and measure your progress. Abvio: http://www.abvio.com/ also has applications for Running and Walking. I did find some issues with battery life and accurate tracking, but an email to the developer and these issues were resolved.

Safe riding and – Tailwinds.