The Revolution Report #12: Strength, Mobility, Pelvic Floor Screens
Strength, Mobility, and Pelvic Floor Screens
🚲 The Unseen Keys to Success 🚲
Thank you for subscribing to our bi-monthly newsletter! 🎉 We’re thrilled to have you as part of our community, and even more excited to be a part of your cycling comfort and performance journey! Twice a month you can look forward to us sharing some information regarding the topics below!
🗒️ Business Updates: Stay informed about the latest news and announcements from our bike fitting business.
💪 Movement Health Tips: Get expert advice to improve your mobility, build strength, and elevate your quality of life.
🚴 Bike Fitting and Performance Education: Gain simple, practical insights into understanding your bike and why an individualized fit matters.
🙌 Community Highlights: Meet our trusted health and wellness partners and discover how they can support your goals.
📆 Workshops & Events: Be the first to know about our interactive workshops and learning opportunities to help you take charge of your health.
🚴♀️ NOW LET’S DIVE IN 🚴♂️
Business Updates:
Business Updates:
We just want to continue to extend a heartfelt and HUGE THANK YOU to our community! We have now received32⭐️ ⭐️⭐️⭐️⭐️ Reviews! We thank you for your trust on your unique journeys, and cannot wait to continue to hear about your successes ahead!
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Movement Health Tips:
🚴♀️ Why Pelvic Floor Health Matters for Cyclists 🚴♂️
Pelvic floor health is a cornerstone of overall stability, power, and comfort on the bike—yet it’s often overlooked in both performance and recovery conversations. The pelvic floor is a group of muscles that supports your core, spine, and hips while also playing key roles in bladder, bowel, and sexual health.When these muscles are too weak or overly tight, they can lead to discomfort in the saddle, hip or back pain, and reduced power transfer during rides.
Cyclists are particularly susceptible to pelvic floor dysfunction due to:
Prolonged saddle pressure leading to irritation or tension
Forward-flexed posture increasing strain on pelvic tissues
High-intensity training that outpaces recovery and pelvic stability
Pregnancy, childbirth, or prior injuries that compromise pelvic floor strength
How Pelvic Floor Dysfunction Shows Up on the Bike
Persistent saddle discomfort or numbness
Hip, lower back, or tailbone pain
Core instability impacting cycling power
Bladder leakage during high exertion efforts
Difficulty with posture or pelvic positioning
Skilled PT & Emsella: A Game-Changing Combo
At Divergent Rehab & Wellness, Dr. Julie Rudolph offersFREEpelvic floor screens to identify imbalances and create personalized care plans. We also offer access to the Emsella Pelvic Floor Chair, a revolutionary device that uses high-intensity electromagnetic stimulation to strengthen the pelvic floor—delivering the equivalent of over 11,000 Kegels in a single session.
When combined with skilled physical therapy, Emsella accelerates results by:
Enhancing neuromuscular control
Supporting improved posture and core stability
Reducing symptoms like leakage or pelvic pain
Helping athletes feel stronger, more confident, and more comfortable on and off the bike
💡 Take the Next Step
Don’t ignore pelvic floor symptoms—they’re not “just part of cycling.” Whether you’re a recreational rider or a competitive cyclist, your pelvic health directly impacts your performance and comfort.
📅 Schedule your FREE Pelvic Floor Screen today with Dr. Julie Rudolph at Divergent Rehab & Wellness, and ask us about integrating Emsella sessions into your care plan for optimal results. Let’s keep you riding stronger, longer, and pain-free.
Disclaimer: The information provided in this newsletter is for educational purposes only, and is not a substitute for individualized professional medical advice, diagnosis or treatment. Please seek a qualified healthcare professional when it comes to your unique pains, case, findings, health, etc.
Bike Fitting and Performance Education:
🚴 Why Strength & Mobility Training Matters for Cyclists 🚴♂️
Many cyclists think the best way to get stronger is simply by spending more time in the saddle. While bike-specific training is essential, research continues to show that adding strength and mobility work off the bike can significantly improve cycling performance and comfort—without needing to take over your training schedule.
Strength Training
Strength training enhances your ability to produce power on the bike. By targeting the legs, hips, and core, strength work improves force production, which translates to higher sustained wattage and improved sprint capability. Specifically, I want to highlight two studies this month. The first one, from Rønnestad & Mujika (2014) demonstrated that cyclists who added resistance training improved time-to-exhaustion, VO₂max utilization, and maximal sprint power compared to those who did endurance training alone. Additionally, Vikmoen (2015) looked at strength training benefits in female cyclists (shoutout Momentum DIVAs) and found that when female cyclists added strength training to their programming, they improved 40-minute all-out trial performance, enhanced VO₂max, and improved overall cycling economy.
Key benefits of strength training in cycling:
Improvedtime to fatigue, meaning you can ride longer before tiring.
Higherpower outputat given intensities.
Betterneuromuscular efficiency, making every pedal stroke more effective.
Mobility Training
Cyclists spend hours in relatively fixed positions, which can lead to tightness in the hips, hamstrings, shoulders, and low back. Mobility training helps restore movement options, reduce injury risk, and improve comfort during long rides. A rider with better hip and thoracic spine mobility can maintain aerodynamic positions longer without pain, conserving energy that would otherwise be lost to discomfort and poor mechanics.
Key benefits of mobility training in cycling
Enhanced comfort in aero or endurance positions.
Reduced overuse strain (especially knees, hips, and low back).
Improved ability to transfer force efficiently through the pedals.
The Best Part: It Doesn’t Take Much Time!
You don’t need to become a weightlifter or spend hours on yoga mats. Even 2 sessions per week of strength work (squats, deadlifts, lunges, and core stability exercises) paired with 10–15 minutes of mobility drills a few days a week can yield meaningful improvements.
Think of it this way: a small investment in off-the-bike work provides large returns in speed, endurance, and overall enjoyment. A little goes a long way—your body (and your watts) will thank you.
Because of the overwhelming research behind this topic, I am working on providing resources for the Revolution Bike Fitting/Divergent Rehab & Wellness community around how to strength train/improve mobility in cycling. These will be coming out in the next few months, so be ready to start dominating the offseason!
Community Highlights
We have some amazing people around us in the surrounding communities, and we cannot wait to start highlighting our partners! Check out our Partners Page to see who we collaborate with, and if you want to learn more about someone not sponsored in this month’s newsletter please reach out to us and we will connect you to more information…or to them!
Check Out Our August Spotlight! 🎉
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Workshops and Events
If you, your team, or your community are interested in virtual or in person workshops, just REPLY TO THIS EMAIL!
If you have topics you would like to learn more about, or have questions you want us to address in this newsletter… REPLY AND LET US KNOW!
The more we can provide what you want, the better the experience will be for everyone!
Thank you for trusting us on your unique health journey!
To your health and success,
The Team at Revolution Bike Fitting
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