Pilates for Cyclists in Greenville, SC

Greenville cyclists, this one is for you

Greenville is one of the best places around to ride a bike. Climbs up Paris Mountain, the Swamp Rabbit out to Travelers Rest, long weekend rides into the foothills. It is no wonder so many of our clients are cyclists!

We also hear the same things from riders over and over. Tight hips. A sore neck and shoulders after a long ride. A low back that aches on the climbs. Many of them come to us after a PT or chiropractor told them they need more core strength, or simply because they want to keep riding for a long time.

Pilates is a wonderful fit for cyclists, and here is why.

What hours on the bike do to your body, and what Pilates does about it

On the bike, you are folded forward for hours. Your hips stay bent, your upper back rounds, your neck tilts up to see the road, and your legs make the same circle thousands of times. Over time, the front of the body gets tight and the back of the body gets weak.

Here is what Pilates gives a cyclist:

• Opening the front of the body. Extension work like Swan and Swimming counters all those hours spent hunched over the handlebars.
• A strong upper back. Holding yourself up on the bike gets easier, and your neck and shoulders finally get a break.
• Looser hip flexors. We stretch and strengthen the hips through their full range, so they are not stuck in the bent position from the saddle.
• Power from your center. When your core is steady, your legs push against something solid, so more of your effort goes into the pedals.
• Hip strength in every direction. Cycling mostly builds the front of the legs. Pilates works the sides and backs of your hips that the bike leaves out.
• Better balance side to side. Most riders favor one leg. Pilates helps you find it and even it out.

Bone health: the piece cycling leaves out

Cycling is amazing for your heart and easy on your joints. BUT because the bike carries your weight, it does very little to load your bones, and bones need resistance and impact to stay strong.

This matters more and more as we get older, especially for women and for longtime riders who do little else. Pilates adds spring resistance and weight-bearing work on the reformer, tower, and chair, in a way that is safe and adjustable for every body. We work with a lot of clients who are thinking about their bone health, and we are always happy to talk through what that looks like for you.

How Pilates fits into your riding season

You do not have to give up time on the bike to make room for Pilates. For most cyclists, two sessions a week is the sweet spot.

• After long rides. A Pilates session a day or two after a big ride helps open up everything that tightened in the saddle.
• On rest or easy days. You move and get stronger without adding more miles to your legs.
• In the off-season. Cooler months are the perfect time to build strength and fix imbalances, so you start the next season stronger.
• Before a big event. Keep up your Pilates but go a little lighter, so you feel strong and loose on the start line.

If you are dealing with back, neck, or knee pain from riding, start with privates and let us know what your PT or doctor has recommended. We will work right alongside that.

Why classical Pilates, and why we start with privates

At C.O.R.E. we teach full-method Pilates, rooted in the classical work, and with cyclists we start with how you actually sit on the bike. In your first private, we look at how tight your hip flexors are, how your upper back and neck are holding up, and whether one leg is doing more of the work. Then we build your sessions around what YOUR body needs to ride comfortably.

That is why we always recommend starting with some private lessons. You learn the equipment and the beginner exercises one on one, and we can work around any back, neck, or knee issues before you join a group class. Privates are truly the "Gold Standard" in Pilates, and most riders are surprised by how much more open they feel after just a few sessions!

Once you have the foundation, group reformer, tower, chair, and mat classes fit nicely around your riding, especially on rest days and through the off-season.

Questions we hear from cyclists

Is Pilates good for cyclists?

Yes. Pilates opens up the hips and chest that get tight from hours on the bike, strengthens the upper back so your neck and shoulders get a break, and gives your legs a steady core to push from.

Can Pilates help with back pain from cycling?

Many cyclists find it does. Pilates strengthens the deep core and back muscles that support your spine in the riding position, and opens up the tight hips that often pull on the low back. If you have a current injury, start with private lessons.

Does Pilates help bone health for cyclists?

Cycling does very little to load your bones. Pilates adds spring resistance and weight-bearing work that is safe and adjustable, which makes it a great complement to riding.

How often should cyclists do Pilates?

Two times a week is a great place to start. It is enough to feel a real difference without taking time away from the bike.

When is the best time of year for cyclists to start Pilates?

Any time works, but the off-season is ideal. You can build strength and fix imbalances before your next big riding season.

Where can cyclists find Pilates in Greenville, SC?

C.O.R.E. grow strong is a classical and contemporary Pilates studio at 1501 E. North Street, Suite 100, in Greenville. Cyclists can start with private lessons focused on the hips, upper back, and core, and then add group reformer, tower, chair, and mat classes.

Ready to get started? Here is exactly how

Whether you are training for your next big ride or just want to keep climbing Paris Mountain without the aches, we would love to have you!

1. Grab our New Client Private Special, 3 private lessons for $195. It is the best place for cyclists to start, because we get to see how you move and build a plan around YOUR body. You can purchase it HERE.
2. Call or email us to book your first session. Reach us at 864-923-5974 or info@coregrowstrong.com. Tell us about your riding, your goals, and any old injuries, and we will pair you with the right instructor.
3. Come in ready to move. Wear comfortable, fitted clothes so your instructor can see your alignment, and plan to arrive about 10 minutes early for your first visit.
4. Keep building. After your privates, we will help you find the right group classes on our class schedule to fit around your riding.

We are at 1501 E. North Street, Suite 100, in Greenville. Please let us know if you have any questions, and we look forward to meeting you and seeing you out on the road!

Running more than riding? Read our post on Pilates for Runners in Greenville.