Pilates for Cyclists

As I have grown up, bikes have always been around me. My Dad was a bike racer before I was born. He was getting very skilled and to this day still loves to ride bikes. We will go on long rides and it's usually very fun, (except when he goes too fast). Through out the many different rides I've gone on, I've noticed something happen again and again, lower back pain when going up hills. Cycling can become a fully body work out if it's done properly. Pilates for the Outdoor Athlete by Lauri Ann Stricker mentions, "A rider must posses core strength, flexibility, and good alignment. Technical skills such as standing, sprinting, and hoping require upper-body strength." (Sticker 61) Stricker is saying that because this is a full body sport you need to be prepared and fit in all places of your body. The tricky part is to prevent any muscle imbalances. If one area of muscles is stronger than another it may cause injures.
So how should I deal with this back pain? Back pain is usually caused by weak hips and core, so Stricker suggests an exercise, called Swan Dive, to strengthen just that. It's purpose is to strengthen the back and shoulder muscles and to stretch the abdominal muscles and hip flexors.

1. To begin lay on your stomach with you palms flat on the ground and in line with your shoulders. Elbows will hug your side. Keep your legs together and engage your core.
2. Inhale and press up through the palms of your hands as if you were a seal.
3. Exhale and lift your arms up next to your ears, with your palms facing up. Imagine your body is like a rocking chair. Rock down onto your chest and then back up keeping your legs together.
4. Repeat for six reps. (Stricker 146)

 

What are some good back strengthening exercises?

 Stricker, Lauri Ann. Pilates for the Outdoor Athlete. Golden, CO: Fulcrum Pub., 2007. Print.