Exercises for indoor cycling class include infinite combination possibilities from sitting in the saddle, standing, pedaling faster or slower, or using more or less resistance. According to Swchinn Fitness, a fitness company that provides certification courses for indoor cycle instructors, riding techniques in an indoor cycle class should be authentic to outdoor riding. Flat roads, using resistance for climbing and hills, speed work and sprints, interval training and riding to music are key components of indoor cycling classes.
Flat Road
A flat road is performed in the seated or standing position. In this position, the upper body remains relaxed and the tailbone faces the rear part of the saddle. A flat road in indoor cycling class is used for warm-ups, to give the rider a recovery period and for cool downs. A flat road is a starting point for many other exercises in indoor cycling class. It is a base from where a rider can begin adding speed or resistance.
Climbing/Hills
A hill or climb simulates riding on an incline. The body positioning is similar to a flat road and can be performed seated or standing. According to Less Mills, an international fitness company, the objective of hills is to build leg strength, endurance and power through increased resistance. Hills create challenge and variety.
Speed Work/Spring
Sprints and speed work are about intensity and pedal speed. These drills require a burst of power. The objective is to work on increasing pedal speed to the top speed possible, while still remaining in control of cadence and proper form. Body position is similar to a flat road only the arms may be positioned slightly forward.
Intervals
Intervals are combination drills that increase muscular strength and power. They consist of short blocks of high intensity effort, accomplished through speed or resistance, separated by periods of recovery. Interval training is physically demanding and incorporates a variety of exercises.
Music
Music is critical to an indoor cycling class. A well-designed class will structure the exercises and drills of the class with the beats of the music. Different music is written at different beats per minute. Some music also has high and low points. Riding to the beat and using the music for intensity and excitement creates energy in indoor cycling classes. When well planned, riding to the music is highly effective in making the drills challenging, fun and interesting.
References
- "Program Manual: Secrets to Changing the World One Class at a Time;" Less Mills, 1999-2009
- "SCWHINN:Cycle Instructor Training Manual;" Jay Blahnik; 2004
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