Cycling: Yoga and Pilates Conditioning for Cyclists

By Jane Beezer, MS, CTS Coach

As the competitive cycling season winds down, many athletes are already putting together next season’s annual training plan. The typical training plan will include many miles in the saddle, lots of intervals, heart rate testing and power testing. But too few athletes devote enough time to the flexibility portion of their training and conditioning plan. Lack of flexibility can contribute to muscular imbalance, and eventually lead to injury. An investment of as little as 3 hours per week during the Transition and Foundation Periods of your annual training plan can pay huge dividends come race season. Although the traditional static stretching routine some athletes employ can help increase flexibility, Yoga and Pilates offer far superior methods of conditioning. These conditioning programs offer a non-impact, whole body workout that work each muscle through its full range of motion.

Both Yoga and Pilates are considered in the mind-body genre of conditioning. But before you think of sitting in a class chanting “Ohm” while holding hands, think again, each can be a challenging workout.

“Yoga” is a Sanskrit word that, roughly translated means, “to join” as in mind and body. The main tenets of this centuries old practice are based on exercise, breathing and meditation. Over 100 schools of Yoga exist, but several of the more well known are Hatha, Kripala, and Ashtanga (often referred to as power yoga). A yoga workout consists of a series of postures, or Asanas, that are performed in seamless, fluid motions. The overall resulting benefits include improved muscle flexibility and strength as well as increased balance, alignment and proprioception. In addition, each Asana is accompanied by controlled, deep breathing techniques, which not only aid in relaxation but also helps retrain the body to fully use the lungs.

Pilates (pronounced puh-LAH-tees) training derives its name from inventor, Joseph Pilates, who began his work in the early 1920’s. A self-trained athlete, Pilates drew on his experiences in skiing, gymnastics and diving to develop a series of exercises to aid in the rehab of hospital patients. His original “equipment,” nothing more than cords and springs attached to hospital beds, allowed bedridden patients to exercise against resistance. This equipment evolved into the modern day machines utilized today in Pilates studios. Pilates also developed an extensive series of exercises designed to be performed on a floor or mat. These “mat-based” exercises require no special equipment, but impart the same benefits as machine-based work. These mat-based exercises will be the most available (and least expensive) option for cyclists.

Pilates conditioning involves a series of dynamic movements and lifts designed to stretch, strengthen and balance the body. One key to Pilates training is that each movement requires proper alignment of the pelvis, which in turn requires subtle torso movements that help strengthen the core body muscles important to cycling: transverse abdominis, rectus abdominis, external and internal oblique and erector spinae. Additional benefits include improved muscle flexibility, posture, and balance. Like Yoga, Pilates also emphasizes deep, thoracic breathing to help increase lung capacity and circulation.

GETTING STARTED

The best way for the novice Yoga and/or Pilates student to get started is through a local gym or studio that conducts group classes. Under the watchful eve of an instructor you will be taught the proper alignment and sequence of movements for each discipline. A trained instructor can also emphasize particular postures and movements tailored to the individual. This can be of great help in offsetting the imbalances caused by the demands of cycling. Here are a few things to keep in mind when looking for a class to attend:

CLASS LEVEL and TYPE: Make sure to attend a class at your level of competence. Just as a Cat. IV rider couldn’t jump into a Pro/1/2 race, don’t expect to perform in an Advanced Yoga class on your first try. Yoga classes taught in either the Hatha, Ashtanga or Kripala style would be most beneficial to athletes.

INSTRUCTOR CERTIFICATION: Ask your local studio or gym what the minimum level of certification and experience required of their instructors. Look for instructors with formal training and more than 3 years of experience. You can also search for qualified Pilates instructors at www.pilatesmethodalliance.com and Yoga instructors at www.yogajournal.com

CLASS SIZE and LENGTH: Obviously, the smaller the class size, the more individual attention you will receive. Look for classes of 20 or fewer students per instructor. Beginner level classes are typically 60 minutes in length and can be up to 90 minutes long at the intermediate level and above.

IMPLEMENTING THE PROGRAM

Consistency is the key to all conditioning programs and Pilates and Yoga are no different. Dropping in on a class here and there may have some short-term gain, but long-term improvements offered by Pilates and Yoga work can only be gained by a committed program. Begin your new conditioning program by committing to 2-3 classes per week for 10-12 weeks. During the first week or two, try several different classes, taught by different instructors. Chances are, one will be more suited to your personal style. You may find Yoga more appealing than Pilates or vise versa. If you enjoy both, it’s fine to do one class of each per week. Once you have identified a class to attend, try to stick with the same class and instructor each week. This makes the routine easier and will also enable the instructor to tune into your individual strengths and weaknesses. Over time, your instructor can work on specific moves and postures tailored to your individual needs. Make sure to write these conditioning classes into your weekly training plan, just as you would a training ride.

Both Pilates and Yoga typically require recovery periods of 24-hours, so schedule these workouts accordingly. If attending just 2 classes per week, a Monday & Thursday or Tuesday & Friday routine seem to work best. No set rules exist regarding placement of Yoga and Pilates classes relative to cycling workouts. But since these are workouts designed to stretch and lengthen muscles it makes most sense to perform them either after your cycle training or on days you are off the bike completely.

An excellent time to get started with your Yoga and/or Pilates program is during the Transition and Foundation Periods of your annual training plan. Since these periods are characterized by a reduced volume and intensity of cycle training, you will have more time available to devote to other types of conditioning. With the long competitive season behind you, you are certain to have some aches and pains to work out.

As your training program progresses into the Preparation and Specialization Periods and your on-the-bike volume increases, it may be difficult to maintain several conditioning classes per week. Rather than completely drop your Yoga/Pilates conditioning work, simply shorten the session to a 20-30 minute routine that can be done at home or while traveling. This can be accomplished by working with your instructor to come up with a streamlined routine based on what you have learned in class. Additional resources include tapes and DVDs that you can pop in and follow whenever it’s convenient, eliminating the time it takes to travel to the gym. A good selection of tapes and DVDs can be found at www.GAIAM.com.

The repetitive motion of cycling places a high demand on some muscle groups while de-emphasizing others. The result is an imbalance in muscle flexibility, endurance and strength, particularly to the opposing muscle groups of the leg and torso. These imbalances are biomechanically inefficient and can lead to overuse injuries, the most common form of injury among cyclists. Implementing a Yoga and/or Pilates routine during the off-season and carrying it into your next competitive season will improve flexibility and help prevent injury. You will also benefit from improved strength, balance, posture and core stability. Not a bad return on just 2-3 hours of training per week.