Pilates for Cycle

Pilates Body by Valentin Program for Cycle highlights two specific areas needed for the sport: power and correct posture. It is important the cyclist have a lean and strong physique and increased endurance for long rides. Correct posture is crucial to cycling and neck, lower back, abdominal, arm, and leg strength used to maintain proper positioning assists in reaching optimal pedaling rate. In addition, cyclists need to constantly practice exercises that will correct the constant curve of the spine to avoid deformation (kyphosis).


  • Strengthen all aspects of the leg which is responsible for the propulsion of the bike
  • Build upper body strength of maintaining posture and balance on the bike
  • Increase lower back and hamstring flexibility to establish correcting positioning
  • Stretch the hip flexors and quadriceps to avoid lower back pain
  • Create muscle balances between the front and back as well as the inside and outside of the leg to stabilize the leg and align the knee and hip joints
  • Improve balance to avoid falls
  • Develop breathing awareness to build better endurance

“The most obvious impact that Pilates has had on my cycling is that I ride with less fatigue… in strengthening my core, my energy is more focused on pedal turnover. I’m not wasting effort in keeping balance, and I have a more solid plane of resistance through my torso from which to push off. A secondary effect is that I’m more aware of my place in space and I’m holding better form on the bike. I’m more aware of my posture, and I’m consciously checking my shoulders and back to maintain an open chest to enhance breathing.”
— Mike


“Pilates has helped increase my endurance this past year… by reducing my body mass and helping me maintain a lower weight while keeping the same strength I had doing weight lifting twice a week. As a 44-year-old 200+ pounder I used to believe size and strength were the key to competing well in triathlons. Now I am able to maintain 195 pounds and still have the same basic muscle strength, but be more competitive at triathlons and able to run a 3:15 marathon. Furthermore Pilates training has increased my ‘support muscle’ groups which reduce my risk of injury and prolong the duration my ‘main muscles’ can handle work loads.”
— Dave