Indoor cycling has cemented its place as a group fitness staple in health clubs all over the globe. The average participant can burn 400 to 500 calories in a 40-minute workout. Instructors emphasize the mind-body connection while guiding classes through challenging rides simulating multiple terrains to help build cardio, improving leg strength, and optimizing caloric expenditure. If you prefer to train solo, use a few key points as the foundation of your ride.
Bike Setup
Improper setup can lead to possible injury and an uncomfortable ride. Standing next to the bike, adjust the seat to the same height as the top of your hipbone. Next, sit on the saddle and place your feet in the toe cages or clips so that one foot stops at the bottom of your stroke, extending your leg. You should have a slight bend in your knee and you should not feel as if you are over-reaching. Staying seated, place your hands on the handlebars, your elbows slightly relaxed and bent down toward your feet. Your knees at the top of your stroke should be matched up or parallel to your elbows. Move your seat forward or back to adjust. Lastly, adjust the height of the handle bars so they are equal to or slightly higher than the seat height.
Cadence
Cadence is your pedaling speed measured as revolutions per minute. To figure out your cadence, monitor how many complete revolutions you make in 15 seconds, then multiply it by four. Depending on the terrain, cadence ranges vary to help give a realistic and accurate riding experience. For flat surfaces, cadence should be between 80 and 110 rpm and hills 60 to 80 rpm. Anything higher than 110 rpm means the flywheel is using momentum and pulling faster than you can pedal, and slower than 60 rpm can be too challenging, especially for less experienced cyclists.
The Ride
Depending on your goals, you can tailor your workout. Try long-distance flat terrains to work on endurance or mix hills and flats to create an interval workout. Several videos can give you training tips and full ride ideas. Instructors use different types of music to help set the pace and help you visualize the type of ride, so dig into your music collection and put together a playlist to train to. It will keep you motivated and make the workout more fun.
Tips to Remember
Drink plenty of water and wear clothes appropriate for cycling. Some people might feel discomfort on the bike seat and either purchasing a pair of padded cycling shorts or a gel seat cover can alleviate this. As with any exercise program, consult a physician if you have a pre-existing medical issue or injury prior to starting to training.
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