Cyclists spend time getting their bikes fit to ride. They focus on the height and width of the saddle, adjust the angle of the handlebars, or source the perfect pedal. 

However, it’s equally important to get your body fit for cycling so you can sit more comfortably and put more power into each pedal cycle.

To cycle effectively, you need to maximise your oxygen intake.  Due to the forward position on the bike, the posture can affect your breathing so focus on lateral, belly and chest breathing exercises to improve oxygenation.

In the aero position, instead of tipping the head back to see the road in front, improve the range of extension of your upper back with exercises like the Sphinx and Cobra.  Some cyclists lift their shoulders too high so shoulder mobility and wrist mobility exercises can be helpful, particularly if you are someone who grips the handlebars. 

Power through the legs is essential to keep driving forward.  Exercises which extend the lower limb like single leg stretch with a band, or one-legged bridges and squats can improve efficiency.  Squeezing the buttocks as you come into your bridge position will engage the glutes to the max which will support this too.

Don’t worry if your lower back is in a flexed position.  It is more important that you do not become too stiff as a degree of shock absorption is necessary, so focus on your pelvic exercises.

And finally, the foot needs to stay fairly rigid to maintain the transmission of power which is why proper stiff cycling shoes are a good investment.

Whether you’re a cyclist or not, Pilates exercises will benefit your posture, power, speed and balance and next year you might even sign up for the Tour de France or just a local sportive!!