The 8-Week Pilates Program for Cyclists
Undo the damage your bike is doing to your body. Targeted exercises designed by Sophie Mercer, a clinical Pilates instructor with 4,000+ hours of teaching experience, to open your hip flexors, relieve back and neck pain, and build the off-bike strength that makes you faster and more comfortable in the saddle.
Your Bike Is Building Fitness but Breaking Your Body
You love riding — but your body is paying the price. The hunched position, the repetitive pedal stroke, and the hours in the saddle are creating imbalances that steal your comfort, limit your power, and set you up for injury.
Your hip flexors are permanently tight — you can't stand fully upright after a ride and the tightness never fully releases
Lower back pain that starts halfway through a ride and makes the last hour miserable
Neck and upper back tension from holding your head up in the drops — you can barely turn your head after a long ride
Your hamstrings and glutes have become weak and inhibited despite riding hundreds of kilometres
Knee pain or IT band issues that threaten your ability to ride at all
You stretch after rides but nothing changes — the tightness and pain return every single time
Six Targeted Approaches to Lasting Relief
Hip Flexor Release & Lengthening
Systematic release of the chronically shortened hip flexors that cycling creates — restoring the extension your body loses from hours in the saddle.
Glute Reactivation
Wake up the glutes that have become inhibited by tight hip flexors — your most powerful pedalling muscles are probably not firing properly.
Spinal Decompression
Counteract the hunched riding position with extension, rotation, and decompression work that restores your spine's natural curves.
Neck & Upper Back Relief
Targeted exercises to release the upper traps, levator scapulae, and suboccipital muscles that work overtime to hold your head up on the bike.
Foam Roller Recovery Protocol
A structured foam rolling sequence that targets the five areas cyclists tighten most — hip flexors, quads, IT band, thoracic spine, and calves.
Core Stability for Power Transfer
Build the deep core stability that prevents your pelvis from rocking in the saddle and transfers more of your leg power to the pedals.
The Mercer Biomechanical Framework
This isn't a random collection of exercises. Every protocol is built on a proprietary biomechanical model developed across 4,000+ hours of clinical Pilates practice.
Open
Release the chronically shortened muscles — hip flexors, quads, chest, neck extensors — and decompress the spine from its locked-flexion position.
Activate
Strengthen the muscles cycling inhibits — glutes, deep core, scapular stabilisers — to create balanced power and a sustainable riding position.
Integrate
Cycling-specific functional work that builds endurance in your new movement patterns and makes the improvements stick through long rides.
Your Complete Recovery Toolkit
- Complete 8-week cycling-specific Pilates program
- 32 exercises with detailed instructions and photo demonstrations
- Cycling posture self-assessment — identify your specific imbalances
- Weekly progression milestones to track your improvement
- Structured foam roller recovery protocol
- Printable workout logs for every week
- BONUS: 10-minute post-ride recovery routine
- BONUS: Pre-ride activation routine (5 minutes)
Inside the Protocol
A structured, clinical-grade document — not a random collection of exercises. Here's what's waiting for you inside.
38 pages of structured, clinical-grade programming. Get instant access →
Sophie Mercer
Clinical Pilates Instructor
I don't believe in generic programs. Every condition has specific needs, and every person deserves programming that respects that.
Sophie has spent over 15 years working one-on-one with clients dealing with chronic pain, post-surgical recovery, and movement dysfunction. With more than 4,000 hours of hands-on teaching, she has developed a deep understanding of how the body compensates, adapts, and recovers. Every Pilates Protocols program is built from this clinical experience: real progressions that work, tested across hundreds of real clients.
Certifications
Specialisations
Progressive, Not Random
Every week builds on the last. No guesswork, no random exercises — structured recovery.
Clinically Informed
Programs designed from real teaching experience with real conditions, not textbook theory.
Built for Real People
Modifications for every level. You start where you are, not where someone else thinks you should be.
What Clients Are Saying
Random YouTube Videos vs. A Real Program
Without This Program
- Post-ride stretching that provides 30 minutes of relief
- Hip flexors that never fully release
- Back and neck pain that limits ride duration
- Glutes that don't fire, knees that compensate
- Spending £80–150 per physio or sports massage session
- Getting tighter and more imbalanced every season
With Pilates Protocols
- 8-week structured progression built for cycling biomechanics
- Hip flexor release paired with glute reactivation
- Spinal decompression that counteracts riding position
- Foam roller protocol for targeted recovery
- One-time $37 investment, keep forever
- Pre-ride and post-ride routines included
Your Investment in Lasting Relief
81% of cyclists use it after every ride This printable 10-minute routine targets the five areas cyclists tighten most — do it after every ride to undo the damage before it accumulates. Normally $29, yours for just $14 today.
30-Day Money-Back Guarantee
I'm so confident this program will improve your riding that I offer a full 30-day, no-questions-asked guarantee. Try the entire first month. Follow the exercises, track your progress. If you don't feel more open, more comfortable, and more powerful on the bike — email us for a complete refund. No forms. No hassle.
No hoops to jump through. No forms to fill out. Just email us and you'll get a full refund within 48 hours.
Got Questions? We've Got Answers
I ride 10+ hours a week — will this fit into my training schedule?
The main sessions are 25–30 minutes, 3 times per week, and can be done on recovery days or after easy rides. The post-ride routine is just 10 minutes. Many serious cyclists find that this off-bike work actually improves their on-bike performance enough to justify the time.
What if I'm a complete beginner to Pilates?
This program is designed for all levels, including complete beginners. Week 1 starts with gentle, foundational movements that require no prior Pilates experience. Every exercise includes detailed instructions and photos, plus easier modifications.
Do I need a specific foam roller?
A standard 6-inch diameter, 36-inch long foam roller works perfectly. A medium-density roller is recommended — not too soft, not a torture device. The program includes a guide on foam roller selection and technique.
Will this help with my bike fit?
A bike fit adjusts the bike to your body — but your body also needs to be addressed. Many cyclists find that after improving their mobility with this program, their existing bike fit feels better or they benefit from a refit to take advantage of their new range of motion.
How quickly will I notice a difference on the bike?
Many cyclists report reduced post-ride stiffness within the first week. Meaningful back and neck pain reduction typically comes by weeks 3–4. The pre-ride activation routine provides an immediate benefit from day one.
What if it doesn't work for me?
We offer a full 30-day money-back guarantee, no questions asked. Try the first month of the program. If you don't feel it's helping, email us for a complete refund. Fewer than 3% of buyers have ever requested one.
Stop Letting Your Body Limit Your Riding
You don't have to accept tight hips, an aching back, and a neck that screams after every ride. This program gives you a clear, cycling-specific path to a more comfortable, more powerful, and more sustainable riding body — the same approach that has helped hundreds of cyclists ride longer, stronger, and pain-free.
Get Instant Access — $37