Pilates for Cyclists: How to Improve your Cycling

There is nothing quite like cycling on a perfect day. Cycling is a fantastic exercise with many benefits for physical and mental well-being, whether you’re a casual rider or a competitive cyclist.

While cycling is an excellent exercise, cross-training is an important strategy to both improve your cycling and reduce the risk of injury.

Let’s talk about why Reformer Pilates is the perfect complement to take your cycling to the next level!

3 reasons cyclists love reformer Pilates

1. Core Strength

Many cyclists think about the legs as the driving force of their movement, but your core is critical to providing stability and efficient movements on the bike.

When the core is underdeveloped, you’ll get fatigued faster, and you’ll be more prone to back injuries. Not to mention, poor form from a weak core makes it much more difficult to reach your maximum speed.

Pilates is centered around building a strong, evenly developed core. A strong core helps cyclists maintain proper posture, and efficiently transfer power down your legs to the pedals. Building functional strength throughout the body, and especially the core, can help you to ride longer without fatigue.

2. Flexibility

Cycling often involves being hunched over the handlebars for extended periods, which can lead to stiffness in the neck, shoulders, and lower back. Cyclists are also more likely to develop short hip flexors, which are more prone to injury and stress.

Reformer Pilates addresses these issues through exercises that increase flexibility and range of motion, and build strength along the full length of the muscle to protect a cyclist’s joints.

3. Posture

Cyclists all know that proper form and posture matter. The correct form and posture are essential to moving efficiently without expending too much energy. But when you start to get tired, your posture is often the first thing to go.

Cycling can leave you stooped forward with your hips, neck, and upper back vulnerable to injury.

Pilates helps you maintain the proper posture by encouraging increased awareness of the body and spinal alignment, as well as strengthening the muscles responsible for keeping you upright on the bike.

The result? You can ride for longer with correct form, and enjoy your ride for longer with efficient movement.

Our favorite reformer Pilates moves for cyclists

Bridges on the reformer engage the glutes and hamstrings, which encourages better leg alignment while pedaling and reduces the risk of knee injuries.
Feet-in-straps is one of our favorite – and most requested – exercises. The many feet-in-strap variations support the legs, relieve tension in the hamstrings and hip flexors, and build core strength. It also releases the hip flexors and stabilizes the pelvis, which is perfect for cyclists.
Planks have endless variations, but no matter the variation, it’s still one of the best ways to engage the entire core and activate muscles along the full length of the body.