Pilates and pedaling

Cycling is a terrific aerobic activity for a variety of body types and shapes. All ages of users, from children to senior citizens and every age group in between may ride a bike for fitness. It is a low impact sport, which means it puts minimal strain on joints and ligaments. The action involved with pedaling a bicycle engages muscles on the front of the body more so than muscles on the backside. This can lead to a muscular imbalance. The Quadriceps in the thigh and the Iliacus and Psoas muscles of the hip receive quite a work out. As these anterior muscles become stronger with use they tighten and shorten. This can pull the spine and pelvis out of alignment, which may result in low back and/or hip pain. Cyclists rely on strong back muscles to both support the torso and provide a stable platform for the legs to push off when accelerating to climb or sprint. Therefore, all bike riders should consider alternating bike workouts with another activity that can provide the necessary muscular balance required to maintain a healthy, active lifestyle. The discipline I recommend is called Pilates.

Born in 1880 in Germany, Joseph Pilates was a scrawny, sickly child who, through much hard work and dedication became a boxer, then a circus performer, and finally a self-defense coach to detectives in the U.K. During WWI, Pilates was a prisoner of war on the Isle of Man. It was here that he developed the 34 moves that would eventually become the basis for the discipline known as the Pilates Method. These movements were designed to lengthen specific core muscles throughout the torso and abdomen, increase strength and promote well-being, and to help the practitioner to develop awareness of the body in motion. Eventually Pilates was released from prison and moved to New York where he established himself in the community of professional dancers as the person to work with after sustaining injury. Pilates is not specifically designed for the dancer - any person interested in working the deep muscles responsible for balance and posture, to relieve muscular stiffness and tension, and improve mind/body awareness may practice Pilates. All athletes can benefit from this kind of discipline.

The movements of Pilates are slow and deliberate. To perform the prone swimming movement, I lay on the floor on my belly, arms and legs stretched long, nose down; I inhale and on the exhale slowly lift my right arm, my head, and my left leg a few inches off the ground. Holding the pose, I am aware of lengthening my spine from tip to tail. I inhale and with the next exhalation, I raise the left arm and right leg as I lower their opposites. Each series of movements is repeated 5-20 times, depending on your conditioning and always performed with the exhalation of the breath. The mind remains calm and focused. Some of the movements I perform regularly are two variations of swimming pose, the plank, the side kick, shoulder bridge with advanced variation, and the side bend with variations. I use Total Pilates by Malcolm Muirhead as an illustrated guide.

Your best chance for success with any practice relies on a solid foundation. Search through Google to find a Pilates studio in your area. Although you may be a strong cyclist, put aside your ego and approach Pilates as an absolute beginner. In addition to enrolling in a class, you should consider a few private sessions with a certified Pilates instructor. Working one on one allows the instructor to focus on helping you develop awareness of your body’s strengths and weaknesses, and may be able to piece together a series of movements tailored to meet your needs.

You will need to purchase a sticky, rubber mat such as the kind used for Yoga. It is also helpful to have a therapy ball. The balls are available in different sizes; you must measure your body to discover which ball diameter is appropriate for you. You may use your bicycle floor pump to inflate your therapy ball using an adaptor that comes in the package. Border’s bookstore carries a variety of Pilates tools, books, and DVD’s so you should not have a problem finding what you need. There are a few additional tools some Pilates classes may require, but wait until you get into class before you buy anything else.

Ten years ago, I had to be taken to the hospital for what doctor’s thought must be Spinal Meningitis. I had shooting pains in both legs, suffered from a debilitating migraine headache for three days, and vomited everything that went down my throat. Four hundred dollars worth of blood work later, it turned out the vomiting and headache were the result of toxins in my system; the toxins were the result of the tremendous pain I was experiencing, which was caused by me racing my bike all summer with torn spinal ligaments and two slipped discs. I was told I could not ride, run, or participate in any activities that would strain my back or I would have to have vertebrae L4/L5 and L5/S1 fused. Thanks to a very good friend’s advice, I began a Pilates regime as soon as I could move again. After two years of dedicated Pilates practice, my physical conditioning is probably the best it has ever been – and I am almost 40 years old! In addition to my daily bicycle commute to work and a couple multi-day bike tours each year, I run 3-4 times a week. In June 2006, I competed in my very first off-road running race, the Leadville Heavy Half Marathon. I was the second woman and 9th overall (75 people ran the 15 miles from downtown Leadville up Mosquito Pass and back). What hurt after the race? My feet! Although aches and pains occasionally arise, I am aware of them when they do and respond intelligently with ice, heat, and rest. Pilates provides me with the tools of awareness and enables me to help myself. I wish this form of empowerment for every athlete.

Regards,
Jenny