05 December 2023

Pilates for cyclists.

Cycling…

Road, MTB, cross country, BMX…

As you can see, there are many different types of cycling, and although they differ in the terrain on which the cyclist rides and the equipment he uses, they have common features. A cyclist's muscles must be strong, durable and ready for dynamic work. The ideal muscle of a cyclist is not overbuilt (we all know that the lighter the bike, the easier it is for the cyclist to go uphill, but did you know that not only the weight of the bike matters?) but slim, but strong and durable. The muscles that work the hardest when cycling are the leg muscles, because they are what we move when pedaling. Pedaling is like the movements of the hands on a clock face. At specific moments we use different muscles with different intensity. But it's not just the leg muscles that are involved, there are a whole host of other muscles that play an important role in cycling.

A riding cyclist most engages muscles such as:

-the gluteus maximus muscle belongs to the group of gluteal muscles,

-semimembranosus muscle and biceps femoris muscle, belonging to the group of posterior thigh muscles (so-called hamstrings),

-the vastus medialis, the rectus femoris, and the vastus lateralis, all three of the quadriceps muscle group,

-gastrocnemius muscle,

-soleus muscle,

-tibialis anterior muscle,

-"Daughter" muscles, i.e. pelvic floor muscles, transverse abdominis, obliques, diaphragm and multifidus,

-muscles of the shoulder girdle,

-forearm muscles (finger flexors and extensors),

-neck muscles.

 

What does pilates have to do with cycling? 

The work of these muscles takes place at one and the same time. The cyclist does not think about engaging his muscles, but only about what is on the road, at what speed he is riding and whether there is any threat lurking behind the tree in the form of animals or a large amount of mud. Therefore, it is important for a cyclist that his body is able to intuitively activate those muscles that will provide the best results for his riding at a given moment. Pilates training allows you to focus and learn to engage all the necessary muscles in the development of muscle balance. What does it mean? For example, if a cyclist has too strong a quadriceps muscle compared to its antagonist, i.e. the biceps femoris, the quadriceps femoris will work at 200 percent, which means that its endurance will be shorter, and the muscle itself will be overworked over time and ultimately will not be as efficient. . However, if the same cyclist strengthens the biceps muscle of the thigh, he or she will be able to avoid overloading the front of the thigh, which will result in more dynamic muscle work and the overall strength endurance of the cyclist's legs.
 

Pilates training also develops good habits of engaging the core muscles, which will improve the cyclist's balance and the ability to stay in a sitting position on the bike for a longer time without causing excessive tension on the chest and suboccipital muscles.

Pilates training will help the cyclist balance the opening of his chest despite many hours spent in closed positions, and will also strengthen his shoulder and wrist joints, which are often the first to be injured in falls.

Summary:

Pilates is a comprehensive training tailored to the needs of the exerciser, so if you are a cyclist, I cordially invite you to train so that your body supports your sports training ambitions! In Pilates you build control, strength and balance in muscle tension, as well as between strength and mobility, which is very important for a cyclist.

If you want to see a fragment of a Pilates training or how to perform specific series of exercises on various equipment, please visit my Instagram profile.

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