3 Pilates exercises to improve your Spin workout.
On a spin bike you do not get the 3D feedback that you do on an outdoor ride. However, it’s important to maintain that feedback even when you are stationary.
To prepare for my spin bike work outs I typically do 3 things:
1. Foot work
Foot work is essential in the mechanics of my pedal stroke. Without an efficient pedal stroke I have had symptoms of Achilles tendonitis, tight calves and aching feet about 20 minutes into my ride. It’s probably the most important component; it is the foundation of my ride.
2. Bridge
Bridge helps to engage my back end so that when I am challenged to add more tension or “ride up a hill” I use my hamstrings and glutesto push me up.
This allows me to save my hip flexors for speed!
3. Posting
Posting is how I connect to my seat. It fires up my core and powers up my legs! I equate it to how it feels when you go over a bump on the road. If you let yourself go loosey-goosey you lose control of the bike.
If you really connect with your bike through your pelvic floor (spin or otherwise) you feel as though you are the master and the bike is your puppet. You become one with the bike. Some may think of it as the posture taken for riding a horse or mountain biking.
It is always good to prepare before you execute any exercise. Lay the foundation for efficiency, power, and output. There must be a wink in here for staying injury-free as well. Get to know the movement patterns before you demand your body to perform. It’s like GPS for the body!
Giving your body 5 minutes of direction before you ride can increase your performance, decrease injury and make you want to come back for more because it just feels so darn good!
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