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Train with Camilla

TRAIN WITH @ CAMILLAFISIOBOUTIQUE – Part 2

Here we go again! Due to the great success of the first training exercises with Camilla, we asked her to develop a follow-up with new, specific off-bike training routines.

Challenge yourself and improve your performance both on and off the bike with tips from the owner of Fisioboutique.

Your trainer, Camilla Pedrazzi-Fochetti, has been a practicing physiotherapist for 10 years and a Pilates instructor for eight, and She loves cycling.  Over the next weeks she will share with you specific cyclist – oriented exercises that will help you to improve your performance and your rides!

In her studio She trains all levels of cyclists and She is also the physiotherapist for a mountain bike team during World Cup races.
„I have great respect for fluid movement and for achieving technical perfection in my exercise routines. My goal is to help my patients and the athletes with whom I work improve their execution of the exercises and thus improve their overall strength.“

Training goals:

  • Achieve better all-round mobility and engage muscles that you don‘t normally use when pedaling. In this way we prevent overloads, achieve postural balance and improve body awareness.
  • Learn a variety of specific movements to attain better pedaling efficiency.
  • Aquire a balanced, more agile and strong body: three results that allow the cyclist to better enjoy the time in the saddle as well as time off the bike.

The following exercises are Pilates exercises adapted to integrate the specific movements we want to do in our training. Remember, in Pilates the core is where the movement originates. This is key to our training as well. It’s important to remember your core even in exercises in which the predominant movement is in the upper or lower limbs.

Lukas is both a mountain biker and cyclocross racer but these exercises will benefit any type of cyclist.

In some exercises, Pilates equipment called a „Reformer“ or „Chair“ are used. The tension and resistance in these Pilates machines is created by integrated springs with varying levels of tension.

Why is spring resistance so effective?
It increases the range of motion and allows you to develop muscle control through both concentric and eccentric movements. And, it is extremely challenging.

Lukas uses some of these exercises in warm up sessions before competitions while others are used in recovery to help balance the body.

Although Pilates equipment is really brilliant, not everyone has access to them. For this reason, I have given an alternative for each of the exercises in which the resistance is created with the use of an elastic band.

The elastic band alternative is not completely identical, but at least everyone can do it. I use Black Roll‘s Multi Band, it‘s extremely versatile and practical.

With regard to the ideal number of repetitions for each exercise, what I explained in the first session of „Train with Camilla“ still applies: #LESSBUTGOOD is always the Golden Rule!

Exercise 1

Execution

On the bike, the back is in a rounded position. Even if we don‘t think about it much, creating a homogeneous and active curve of the entire spine is really important, especially when pushing hard gears. This is a reinforcement exercise but, at the same time, it helps to create a better awareness of the movement at spine level. While the femurs remain fixed, the pelvis first moves in retroversion then anteversion allowing for both extending and bending at hip level. On the bike we never have that situation, rather the femurs are in motion while the pelvis remains fixed.

   

 

Common mistakes

Lack of lumbar extension. Losing the spinal flex during hip extension. Inactive spinal bending.

STAY TUNED FOR NEW EXERCISES!