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Train with Camilla


Q36.5 presents “Train with Camilla”. Your new trainer has been a practicing physiotherapist for 10 years and a Pilates instructor for eight.  Over the next few days she will share with you specific cyclist – oriented exercises that will help you to improve your performance and your rides! Roll out your mat and begin!

Let me introduce myself

My name is Camilla Pedrazzi-Fochetti and I have been a physiotherapist for 10 years and a Pilates instructor for eight, and I love cycling.

In my studio I train all levels of cyclists and I am 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.


To be our best on the bike requires more than just pedaling; other factors play into the game.
Proper saddle height is essential and should be set to your individual needs. Two other factors will be addressed through the exercises that I will be showing you over the next few days. These exercises will give you:

  • Better overall body perception and increased awareness of how to use specific muscle groups for specific tasks;
  • Develop core muscles to anchor the legs firmly for a more precise pedal push.

What is needed?

  • Looped resistance band (any strength): used to increase muscle activation. You can also use a knotted elastic exercise band, it’s not as comfortable but it’s as equally effective.
  • Exercise/yoga block: used to reduce the weight on the wrists (can be omitted)
  • Soft exercise ball
  • Swiss ball

Execution and repetitions

For some of the exercises I offer you variations which are a progression of the basic exercise. You can start with the simplest and challenge yourself with harder variations should you wish. I suggest you stay at the level most suited to your abilities and repeat it several times. As you get stronger, you can try the more difficult routine.

Usually I don’t tell my clients how many repetitions to do for each individual exercise, for me the quality of execution is more important than the quantity. However, I give a suggested amount of repetitions should you want an general idea.


My suggestion is to stop doing an exercise when the quality of the movement is no longer perfect.

I always find it helpful to film yourself every so often in order to critically observe the quality of the execution of the exercise.