INDOOR CYCLING CLASS FORUM Indoor Cycling Classes:
Participants set goals based on their heart rate, which can
be measured by hand or using a heart rate monitor and ride simulated
variations in terrain by altering resistance and cadence. If someone is
new to indoor cycling and has not yet purchased a heart rate monitor
then they can judge their level of exertion on an RPE (relative
perceived exertion) scale. This scale has numbers which range from six
(no exertion at all) to 20 (maximum exertion). Instructors guide classes
by calling out the level of exertion participants should be at.
A typical class involves a single instructor at the front of the class
who leads the participants through routines that are designed to
simulate terrain and situations similar to riding a bike outdoors. Some
of the movements and positions include hill climbs, sprints and interval
training. A well-trained instructor uses music, motivation and
enthusiastic coaching to lead students through a ride that best suits
their fitness level and goals. Most instructors will lead what is called
an interval ride, this is where students will sprint, run, climb, and
jump all in the same ride but there will not be definable pattern to the
exercises.
Each person in the class can choose their own goals for the session.
Some participants choose to maintain a moderate, aerobic intensity
level, while others drive their heart rates higher in intervals of
anaerobic activity. Besides being a great form of aerobic activity
(burning between 400-600 calories in 40 minutes), indoor cycling is also
beneficial in strengthening the muscles of the lower body. It tones the
quadriceps and hamstrings, along with working the back and hips. It can
be difficult to stay at the moderate level in a class that is geared
towards more intensity. If the exercise is not done correctly, injuries
can occur; problems with the lower back and knees are most common. To
avoid injury it is important to make sure the seat position is right for
the participant's height. The seat should be set at a height such that
the knee is slightly bent when the leg is extended with the foot resting
at the bottom of the pedal. Handlebar height can be
adjusted for comfort; less experienced rider may want to set them higher
to ease lower back discomfort.
Classes generally use specialized stationary bicycles. Features include
a mechanical device to modify the difficulty of pedaling,
specially-shaped handlebars, and multiple adjustment points to fit the
bicycle to a range of riders. Many have a weighted flywheel which
simulates the effects of inertia and momentum when riding a real
bicycle. The pedals are equipped with toe clips as on sports bicycles to
allow one foot to pull up when the other is pushing down. They may
alternatively have clipless receptacles for use with cycling
shoes with cleats. Stationary cycles used in classroom settings often do not have
the electronic features found on some models.
The difficulty of the workout is modulated in three ways:
1. By varying the resistance on a flywheel attached to the pedals. The
resistance is controlled by a knob, wheel or lever that the rider
operates, causing the flywheel brake (a common bicycle brake, a friction
wheel, a magnetic eddy-current brake, a viscous fluid brake, or a
strap running around the flywheel) to tighten. On most bikes the brake
can be adjusted from completely loose, providing no resistance to
pedaling beyond the inertia of the flywheel, to so tight that the rider
can not move the pedals. Usually riders who can not pedal at the
resistance called out by the instructor are encouraged to ride at a
level at which they feel comfortable yet challenged.
2. By changing the cadence (the speed at which the pedals turn).
Pedaling at a higher rate expends more energy than pedaling at a lower
rate with the same resistance.
3. By sitting or standing in various positions, such as, forward,
middle, or rear.
Forward position is with hands at the front-most part of the handlebars
where the handles are parallel to the sides of the rider's body, used
only when out of the saddle. Middle position is with hands on the 12-14"
part of the handlebars that crosses the rider's body.
Rear position is with hands at the center part of the handlebars. Each
of these positions works the muscles in slightly different ways. Proper
form for standing while pedaling requires the body to be more upright
and the back of the legs touching or enveloping the point of the saddle,
with the center of gravity directly over the crank. The center of
gravity or pressure of body weight should never rest on the handlebars.
The forward, middle and rear positions used in indoor cycling each work
a different part of the body and it depends on the level of exertion
whether or not someone changes position or the instructor can tell the
class to change. Position one is when the rider in the saddle (seated)
and the hands are resting on the center of the handle bars. Position two
is when the rider stands up but can still feel the saddle between their
legs and their hands are light on the handle bars because they are only
there for balance. Position three is used for heavy climbing and the
body is extended over the handles. It is important to remember to always
be light on the handle bars because they are only there to help one
balance and to adjust resistance accordingly when changing positions
otherwise one's feet might stick in the pedals.
Most indoor cycling classes are coached with music. Riders may
synchronize their pedaling to be in time with the rhythm of the music,
thus providing an external stimulus to encourage a certain tempo. Often,
the music chosen by the instructor is dance music or rock music set to a
dance beat (i.e. 4/4 time), but not necessarily. This tends to help
motivate participants to work harder than they might otherwise. The
instructor also may choose specific song for sprints, climbs, and jumps.
While the music provides a tempo cue, the cadence does not need to be a
multiple of the beat in order for the rider to feel in rhythm; the music
therefore helps a rider maintain any constant cadence, not just a
cadence that matches the beat.
It is recommended when riding in a class to bring plenty of water.
Indoor cycling is very energetic and causes a lot of sweating, and a
person who is near dehydration can easily be dehydrated by the end of an
hour of hard riding. One ounce (30 milliliters) of water consumed for
each minute of work is the recommended and safest hydration ratio, but
this could be varied depending on your weight.
The flywheel resistance control is also used to brake the flywheel. When
changing from fast pedaling to slow, the flywheel brake may be used to
slow the flywheel rather than allowing the force of the angular momentum
to be applied to ones knees and legs.
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