Each workout is designed to help you find your powerhouse, so this can
be applied when out riding. The workout is divided into four distinct parts:
1. WARM UP
The warm up is designed to strengthen the powerhouse for an increase in stability, and to stretch the body for muscle balance and alignment. Good form in the exercises will translate into good form on the bike.
2. PEDAL STROKE
The second part of the workout is focused on pedal stroke. Here you are given exercises specifically chosen to improve your pedal stroke technique on the bike, with each exercise linked to one of the four zones of the pedal stroke.
3. POWER & STABILITY
Part 3 incorporates power and stability, which is crucial for effective power transfer to the pedals. Within this section we explore: shoulders down, basic pedalling, transition to standing, acceleration and standing climbing.
To further assists technique improvement we provide a series of short videos explaining each of the power and stability skills. Each video shows how the skill should be performed correctly, how it often performed incorrectly and also how pilates can help improve that skill.
Pilates by its very nature will stretch and lengthen all of the muscles in the body, to produce strong balanced muscles. In this final section we focus on ares where cyclists often experience tightness, which includes the neck and shoulders. These days most people spend large amounts of time at computers and often feel tight in these areas, which is why we have chosen to spend extra time bringing balance to this area.
Four 10 week challenges are provided as a part of your membership with 10PFS. They are:
Challenge 1 - Smooth Pedal Stroke
Challenge 2 - Power transfer
Challenge 3 - Balanced body
Challenge 4 - Powerhouse Performance
Each challenge builds on the previous one, with the combination of all four supporting optimum improvement.
Watch our technique videos on how to achieve a smooth and efficient pedal stroke.
This is explored thoroughly as the cyclist is performing:
- seated climbing
- transition to standing
- standing climbing
- basic pedalling
Technique is then linked to each Pilates workout, thereby ensuring the best possible results.
DRILLS & TIPS
Apply your pilates powerhouse as you ride, helping you to achieve a smooth and efficient pedal stroke. Each element of the powerhouse is refined using:
- powerhouse checklist
- pelvic stability
- power transfer to the pedals
- efficient riding form
- correct leg tracking
- 4 zones of the pedal stroke
You have the option of providing a short video of yourself on the bike, so we can evaluate your form and identify any potential improvements. This will provide valuable feedback as you progress through the challenge.
Set yourself up on a trainer and capture footage as you complete:
- basic pedalling
- acceleration to a sprint
- getting up out of the saddle to standing
One of our technical experts will evaluate your video, and provide a report on areas for improvement.