When I then trained myself in the studio, I started adding in exercises and movements that tuned me in to
how to move my hip joints and keep my pelvis still. When you are on the bike the last thing you want is your
butt wiggling on or off the saddle – firstly it chaffs, secondly it is inefficient movement making you less
streamlined and wasting energy and thirdly it leads to lower back tension/injury.
Pilates Helps With:
• Core Stability: Keeping the pelvis still on the saddle whether sitting or standing.
• Hip/Glute Power: Transferring down the leg to pedal.
• Hamstring – Quad Balance: Important as we tend to pull up too much and overwork the front of the leg,
using the back of the leg too (hamstring) means we keep the power through the whole pedal cycle.
• Flexible Ankles: The ability to keep the pedal flat throughout the pedal stroke requires flexibility in the
foot and ankle, minimizing 'ankling' and keeping the power into the crank.
• Flexible Hips and Spine: To continue to provide power when on the aero bars and in a crunched in
position.
• Flexible Upper Back: To alleviate shoulder tension wherever hands are on the bars (including on the
drops).
Article written by Lisa Jones, Pilates Master Trainer, Triathlete and Cyclist