Dream Believe TRI Coaching and Clinics

Pilates Reformer Offers Big Benefits to Triathletes

Posted on Aug 17, 2011 by Kim Landrum   |  

As any triathlete knows, you can’t reach peak form in swimming, cycling or running without exceptional core strength. The core muscles (including the pelvic floor muscles, transversus abdominis, internal and external obliques, and erector spinae to name a few) are key to athletic performance and provide the basis for balance, alignment and movement. Many of these muscle groups can be strengthened through functional exercises such plank sequences and core twists that combine movement, strength and stability, while others are more difficult to access.

Joseph Pilates and the Reformer

Enter the Pilates Reformer. Most of you have probably heard of or seen this “contraption” made up of steel rails, ropes, springs, pulleys and padded platform, but you may not be aware of the many benefits the reformer offers to triathletes. Born in Germany in 1883, Joseph Pilates worked with dancers to develop a series of exercises focused on breathing and alignment of the spine. These exercises encouraged a mind-body connection and worked to strengthen the deep torso and abdominal muscles which provide balance and support for the spine.

The reformer machine is fitted with springs so the tension can be adjusted to the individual for each specific exercise. The emphasis is on relaxed, rhythmic breathing while performing smooth, coordinated movements. Each controlled movement strengthens, lengthens and aligns the body to create a more balanced individual. The low-to-no-impact exercises increase mobility and flexibility while going easy on the joints and skeletal system.

Strength, Mobility and Muscle Imbalance

Relative to triathlon, the reformer trains the body to move through complex upper and lower body sequences with extreme control and stability. In addition to developing core strength, the reformer develops certain muscle groups that can help prevent inbalances for the triathlete. Since triathletes race and train in a forward movement, it is important to pay particular attention to the anterior and posterior sides of the body which are often tight and/or underdeveloped. By increasing flexibility, elongating muscles and strengthening opposing muscle groups and connective tissue, triathletes can build a more balanced anatomy with a decreased risk of injury, imbalance or overuse in a particular muscle or muscle group.

For example, swimming and cycling involve concentric muscle contraction (shortening) while running involves eccentric muscle contraction (lengthening) which presents a challenge for many triathletes. In order to log thousands of miles in the pool each week, athletes need to pay particular attention to shoulder mobility, in addition to core strength and movement, to move through the water with minimal effort and maximum efficiency. The reformer also provides an opportunity to improve hip flexor mobility which is often impaired from time spent training and racing on the bike, not to mention lower back strength and flexibility.

Kiz Adams, Pilate's instructor, triathlete and personal trainer at the YWCO of Athens, explains how the reformer can supplement the triathletes' training. "Unlike traditional methods of strength training that sometimes isolates muscles and joint action, the reformer works the body as an integrated whole using multiple joints, multiple muscle groups and multiple planes of motion. The reformer focuses on the smaller, more internal, stablilizing muscles of the hip, shoulders and spine. If you run and bike enough, you're bigger muscle groups in your legs (the big daddies like the quads and the glutes) are going to become developed -- you don't really need extra work on those muscles. Triathletes need to spend time on the deeper, internal stabilizing muscles in the hips and spine; these are the key muscles keeping the body aligned properly so the larger muscle groups can function properly while swimming, biking and running. The reformer helps to create and reinforce proper movement patterns that are more functional, efficient and powerful -- exactly what a triathlete wants."

Active Recovery

No one would argue that the triathlon attracts type-A individuals that often have difficulty in taking an actual rest day. Many triathletes struggle with the idea of a complete rest day as they feel stale the following a period of inactivity. The Pilates reformer provides an excellent opportunity for active recovery by allowing the athlete to stretch and heal their muscles after a particularly hard training block.

Try adding one or two reformer sessions a week to your training schedule and within a few weeks you will see improvements in strength, flexibility and mobility.