CYCLING/MOUNTAIN BIKING

Power generation is the name of the game. Yes, you absolutely have to do due diligence with lifting, and working on explosive power and balance. These Pilates moves magnify all that hard work by training your arms and torso to work together and support the legs. It’s the sort of power that comes in handy when you’re in attack position.

Corkscrew

Lie on back, arms along sides, legs straight at a 45-degree angle to floor to start. Inhale, bring legs toward torso and roll spine off mat into a hover position—hips are off the ground and tipped back, feet are overhead. Exhale, press through hands and tilt legs to left as you roll down the spine through center at a 45-degree angle. Tilt legs to right and roll back up to hover to complete a circle.

Repeat in opposite direction for 1 rep.

Standing Balance and Reach

Stand, feet hip-width apart, to start. Shift weight left, inhale, lift right knee to chest, elbows down at sides, palms facing up near chest. Exhale, soften left knee, hinge forward, and extend arms, and right leg back. Reverse to start, then repeat on right side for 1 rep.

Leg Pull

Sit, legs extended, hands just behind shoulders and resting on yoga blocks, to start. Lift into a reverse plank. Point toes and slightly flex upper spine, chin tilted toward chest. Exhale and lift left leg, flexing hip as much as possible without pelvis or spine moving. Hold, then inhale, flexing foot and lowering leg to start. Switch sides for 1 rep.