Indoor cycling is a fat burning, high-intensity workout that does not place heavy impact on your bones and joints. Many different techniques are used in indoor cycling in order to simulate an outdoor ride. Sprinting is often performed to increase your heart rate and gain stamina. However, it is crucial that you sprint properly to avoid injury.
Sprints Form
Sprinting is a way to train during indoor cycling — it is a form of interval training. Interval training uses the aerobic and anaerobic energy systems to shock your body. This type of training burns more calories than does traditional cardio, according to the Mayo Clinic. Sprints require you to take yourself to physical excursion and then use a recovery to bring your heart rate back down. For example, an interval may be 30 seconds of a sprint with a 1 minute recovery.
Engage Muscles
During a sprint you need to actively engage your muscles to stay within your proper form. When you are on your bike your core must be isolated by drawing in your belly button. Keeping your abdominal wall tight keeps the rest of your body on track. Shoulders must be dropped down away from your ears, allowing your upper body to feel light and relax — avoid maintaining a death grip on your handle bars. Your quadriceps are active on your down pedal stroke, and your hamstrings work to pull your pedals up.
Resistance
Even during sprints it is essential that you keep resistance on your bike. Pedaling without resistance will leave you feeling out of control. Light resistance will keep your body engaged as you push your pedals. You should not feel as though you are climbing a hill, but the resistance on your bike is noticeable. You should never feel as if you are bouncing out of your saddle of your bike seat.
Breathe
Often during challenging exercise, you may want to hold your breath. Breathing is key to successful sprints to avoid feeling oxygen deprived. For best results, inhale on the downstroke and exhale on the up stroke of your pedal. Keeping a steady breath enhances your workout. Connect to your breath during breaks after your sprint by taking a deep inhale through the nose and a forceful exhale out the mouth to eliminate stale air.
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