Pilates for cyclists: how can it complement your training?
Off the bike, Pilates can work on trunk and shoulder endurance, hip mobility and coordination between legs and pelvis. What to expect.
- Last reviewed:
- 2 min read
- 1 reference
On the bike, your legs drive the pedal stroke, while your trunk and upper limbs help hold the position and control the bike.
Pilates can complement a cyclist's preparation by giving attention to these areas and exploring movements different from those done on rides.
Muscular endurance to hold the position
On a long ride, the trunk, shoulders and arms keep working for a long time.
Pilates lets you include endurance exercises for these areas, through held positions and controlled movements. General research has found improvements in muscular endurance with Pilates practice.1
For cyclists, the value of this work lies in developing capacities relevant to sustaining effort, although the direct effect on fatigue on the bike depends on the programme and isn't guaranteed.
Mobility to explore other positions
Cycling involves repeating one motion in a fairly constant position. Off the bike, it can be useful to work on hip movements, trunk rotations and shoulder mobility.
This variety lets you explore ranges and directions that feature less in the pedal stroke, keeping your physical preparation broader. The goal isn't to reach extreme positions, but to be able to use the movement available with control.
Coordination between the legs and pelvis
Exercises in which one leg moves while you control the pelvis offer a chance to work on coordination between different regions.
In single-sided tasks, you can notice how you perform the movement on each side. That doesn't mean both sides need to be exactly the same, but it lets you pay attention to execution without relying only on repeating the pedal stroke.
Can it help me ride better?
Pilates can add relevant physical work to a cyclist's preparation. However, improving a capacity off the bike doesn't, on its own, guarantee more power, speed or pedalling efficiency.
For those goals, cycling-specific training remains central. Pilates can play a complementary role, together with strength training, recovery and a proper bike fit.
At DUO
Strength, full-body and mobility sessions let you work on different components of physical preparation. You can fit them in according to the length and intensity of your rides.
Prepare your body off the bike to meet your goals on it.
View plans