Race Across America competitor Johnny Goldberg (“Johnny G”) invented indoor cycling as a safe way to train for his transcontinental rides. Now indoor cycling is a worldwide fitness trend that is popular among cyclists as well as fitness enthusiasts who don’t even own a bike. While it can be an effective training tool for bike racing, cyclists should know its benefits and limitations in order to maximize its racing benefits.
Benefits
Indoor cycling eliminates traffic, coasting and stops, making it a safe way to develop strength, technique and aerobic capacity. Since there are no interruptions, Cycling Performance Tips points out that indoor cycling classes crunches a precise, high-quality workout into a shorter period of time. When the weather is too rotten to ride outside, cyclists come to indoor cycling classes in droves for a motivating alternative to lonely trainer rides at home. Participants also do certain drills that are unsafe to perform outside, such as one-legged drills or strict intervals that can be ruined by a poorly placed red light.
Time Frame
In the off-season, indoor cycling classes are ideal for developing bike-specific muscular strength, improving pedaling skills and raising lactate threshold. Although there is no substitute for outdoor riding, the classes can have their place during the racing season, too. Workouts that require concentration and a high heart rate, such as sprints and threshold intervals, are better done on a stationary machine where there are fewer distractions and dangers to hamper the workout.
Disadvantages
Indoor cycling does nothing to train the skill-related aspects of bike racing. Whether you are a mountain biker or a roadie, bike-handling skills developed outdoors are just as essential to racing success as strong legs. Road racers need to practice drafting other riders and be able to anticipate the pack’s movements. Stationary bicycles develop none of these skills. Also, while studio cycling classes include high-resistance riding called “hills,” these “hills” bear little resemblance to the technique of riding up an honest-to-goodness incline.
Modifications
Exercises like “jumps” (alternating quickly between sitting and standing) and “running” (standing upright with your hands in the middle of the handlebars) don’t resemble anything you do on a real bike. Also, the workout that fits the indoor cycling instructor’s playlist doesn’t always fit with your training objective for the day. Don’t be afraid to modify the instructor’s workout by extending intervals, remaining seated when the class stands or taking extra rest if that is what best fits into your workout objective.
Fit
Make sure your bike is adjusted properly to mimic your riding position on your racing bike. If you ride a road bike, lower your handlebars for a more horizontal riding position. The program recommends that your knee have a 25- to 35-degree bend at the bottom of the pedal stroke and that your knee never extend past your toes. Wear the same shoes to cycling classes as you wear on your real bike.
References
- "The Cyclist's Training Bible: Third Edition;" Joe Friel; 2003
Member Comments