Elevate your client’s Mountain Biking game with Pilates
I started mountain biking in 1991, long before suspension, disc brakes, clip-in pedals and mountain bike trails. Living in Southern California, we just rode on trails that were already there. After being introduced to Pilates in 1993, people would say things like "With Pilates, you must never fall off your bike”, to which I would respond, “I still crash sometimes, but usually manage to land on my feet.” A few months ago, while mountain biking on my 55th birthday I crashed.. but somehow managed to land not on my feet, but on my head this time. While lying in hospital wearing a cervical collar, awaiting my MRI results, I was thinking about my long history of riding (and Pilates) and marvelled at how few injuries I’ve had over the years.
The healed C1 fracture which showed up on the MRI turned out to be over 25 years old, from snowboarding most likely. I think it was the distribution of force from excellent segmental spinal mobility that saved me, as well as my full-face helmet!
Mountain biking's combination of physical demands, technical skills, endurance, mental focus and inherent risks make it a rigorous sport. It requires a well-rounded athlete who can withstand the physical challenges while maintaining control and making quick decisions on unpredictable terrain.
Mountain biking requires a high level of physical fitness and stamina. Riders must navigate through challenging terrain, including steep inclines, rocky surfaces and uneven trails. They need to possess excellent cardiovascular endurance, breath control, leg strength, dynamic shoulder girdle stability, balance and coordination to tackle these obstacles effectively. The continuous pedalling, frequent changes in body position and the need to absorb shock add to the physical demands of the sport.
Pilates exercise, particularly on the apparatus, can dramatically help the rider to meet many of these challenges. With its ability to challenge the body in multiple planes of movement, with different orientations to gravity and over moving surfaces Pilates is the perfect accompaniment to mountain biking.
Pilates can be used to gain improved performance while reducing injury risk through better posture, increased power output and improved strength and endurance.
A strong centre is essential for mountain bikers as it provides stability and balance on the bike. It helps maintain proper posture and control over the bike, especially when navigating challenging terrains, absorbing shocks, and making quick adjustments. Some exercises I particularly like include the:
- whole Abdominal Series on the Mat, particularly Criss Cross and other oblique abdominal variations for this purpose.
- Chest Lift oblique with a magic circle for adductors is also great for the anterior oblique sling.
- On the Reformer, Reverse Abdominals including the single leg variations are excellent exercises for the mountain biker.
Mountain biking also requires a good range of motion and control in the hip joints and lower back to handle the bike effectively and absorb force.
- On the Reformer, Footwork and Feet in Straps (Leg Circles) and Short Spine are great exercises.
- Front and Russian Splits also work the hips into end ranges of motion plus challenge strength and stability at this range.
- Working on the chair provides a ‘pseudo-closed chain’ experience similar to the pedals on the bike. For this reason, exercises such as Forward Lunge and Backward Stepdown can be useful.
The demands on the upper extremity are also great, including grip and finger strength, wrist strength and alignment and general shoulder strength and endurance.
- Long Stretches on the Reformer is an excellent series, and I particularly like Jackrabbit on elbows as a variation.
- Hamstring III plus variations and Side Pull Up on the Chair is great for dynamic arm and leg strength and balance.
Mountain biking demands precise control over body movements while negotiating obstacles and navigating challenging trails. Pilates exercises also promote body awareness, balance, breath control, and coordination. This translates into better bike handling skills and increased stability on uneven surfaces. Some important full-body integration exercises that I often incorporate into a Pilates session are
- Magician and
- Standing Arm Series (Punch/Lunge) on the Trapeze Table,
- Swan and Horseback on the Ladder Barrel.
Biking carries a risk of injuries, particularly to the lower back, knees, and shoulders. Pilates exercises can help prevent injuries by strengthening the muscles that support these vulnerable areas. It promotes proper alignment, muscle balance, and postural awareness, reducing the risk of overuse injuries and imbalances.
Besides just your body, there are many important factors about the bike to consider; frame style and geometry, wheel size, suspension, handlebar design and saddle position among others. If any questions about these things consult your local bike shop for advice.
I plan to continue mountain biking and Pilates for as long as I possibly can. If you feel the same, make sure to keep up with your Pilates sessions, your bike maintenance and adjustments and.. oh.. get a full-face helmet!
Dav rode his first mountain bike in 1992, did his first pilates class in 1993 and became a Physiotherapist in 1998. Since then it’s been a wonderful marriage of skills, thrills and spills. Dav opened Byron Bay Pilates and Physiotherapy more than 10 years ago in Australia to provide wellness services to the Northern Rivers and to provide a training centre for Polestar students.