Whether teaching a class or riding solo, cycling on a stationary bike is excellent cardiovascular endurance training for beginners as well as advanced athletes. The bike allows you to adjust your speed and endurance, varying your routine to provide interval training plus modifying to suit your fitness level. Your routine should include a warmup, cooldown and stretch in addition to the program's main body. Plan for variety and be ready for workout.
Jumps
After a good five-minute warmup riding at about 60 percent of your maximum, slightly pick up your pace to 70 percent, or level 7. Choose music with a medium-paced beat. Rise to a standing position for a count of four, then gently sit back down for a count of four. Continue alternating sitting and standing, focusing on using only leg muscles, not flopping down onto the saddle. Cut the count to two standing, two sitting until your song ends.
Standing Sprint
Most indoor cycling routines include sprints, but a challenging variation is to stand while sprinting. Choose music with a fast beat, then stand while holding the handlebars. Keep your legs slightly bent during the whole sprint, not allowing your knees to lock up. If your music has some slow points, use those times to briefly recover by slowing your pace down before returning to your sprinting speed. For this high-intensity portion, it's helpful to choose a song no longer than three minutes.
Arm Option
Rarely do you receive any upper-body attention during a cycling program, but after several tough leg-focused songs, focus on shoulders and chest for to keep your routine diverse. Maintain a resistance of about 70 percent while keeping your arms straight out to your sides, doing small arm circles. After a minute or two, switch to an over-head reach-and-pull movement, bringing your arms from straight up to goal-post-shaped, with hands pointed up and upper arms parallel to the floor. Emphasize the pull, tightening muscles at the end of the movement. Finish with opening and closing your arms in a chest squeeze, never allowing your arms to drop through the entire song. Shake out your arms when the song is over.
The Climb
There are several variations of a traditional "mountain climb" routine while cycling indoors. Generally, the idea is to increase your resistance gradually through a song until you reach "the top" of the mountain. One variety is to start at level 6, sitting, working your way up to level 10, then you stand. In racing position, with your body crouched over the handlebars, begin back at level 6, working your way back to 10 on your resistance. Then stand up straight and repeat the sequence from 60 percent back up to 100 percent of your ability.
Tips
Bring water and a towel as even a modest cycle routine will make you sweat. Cool down before dismounting by riding at level 5 for several minutes. Remember to take a few extra minutes to stretch, also. If you are new to indoor cycling, try a group class first so you can meet with an instructor beforehand for a demonstration on how the bike works. Talk to your doctor before beginning any new exercise routine.
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