Indoor cycling, utilizes a stationary bicycle to simulate the sport of road bike racing. Stationary bikes are used in group exercise classes and are taught by a certified indoor cycling instructor. A one-hour indoor cycling class takes participants through a workout that includes sprints, hill climbs and intervals, or short bursts of energy followed by a period of recovery. Indoor cycling is a great way to burn calories and lose weight but certain safety principles should be observed.
About Indoor Cycling Bicycles
Indoor cycling mimics the movement of road cycling or racing by using resistance, or tension, applied to a weighted flywheel. Resistance is adjusted by the rider using a knob. More tension imitates hill climbing and less tension replicates riding downhill. Depending on the bike, the flywheel weighs as much as 20-30lbs. and is connected by a chain to the crank shaft, or pedal. Cyclists are attached to the pedal by a strap or a clipless pedal system, such as an SPD-style binding plate.
Bike Fit
Indoor cycling bikes feature adjustable seat height, handlebar height and reach. An improper bike fit places stress on the body, such as the knees, hands, shoulders and lower back. For example, experiencing knee pain while riding is associated with a seat position that is too low and too close to the handlebars. Proper seat height is measured while standing next to the bike and lifting the leg to where the top of the thigh is parallel with the floor. Adjust the seat to a height equal to the top of the thigh. Once seat height is determine, adjust handlebars to a position two inches above the seat. Proper reach is indicated by a slight bend in the elbows and the ability to relax the shoulders. Adjust the bike for reach by moving the seat or handlebars towards each other.
Posture
It is important to maintain form and posture during an indoor cycling class. Indoor cycling simulates riding a road or racing bike outdoors. The rules of form and posture follow those for a real bike and serve to protect the lower back from strain particularly when performing indoor standing sequences. To protect the lower back, firm the core, or abdominals, by drawing the navel toward the spine. This causes the lower back to round slightly. Shift weight over the feet rather than placing it on the hands and handlebars. Additionally, adjust the resistance knob to support your weight while standing. Without resistance, the flywheel can cause the indoor cyclist to lose balance and fall forward onto the handlebars or to the side and off the bike.
Clothing
Because an indoor bicycle is made of moving parts, riders should wear clothing that is close to the skin. Clothing that is loose or flowing has the potential to get caught in the chain, pedals or flywheel of the bike. Padded bicycle shorts and tank tops are appropriate for indoor cycling classes.
Considerations
While indoor cycling is an excellent way to maintain fitness, cycling enthusiasts should take the following precautions. Arrive early to ensure proper bike setup. Never ride without resistance on the flywheel and apply the brake before dismounting the bike. If you are unsure of basic bike function, ask the instructor to give you a quick overview before class begins. Always bring an adequate amount of water to stay hydrated.
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