Indoor cycling is a high-calorie burning workout that helps to build muscular endurance. Although cycling classes use music and are in a group format for a fun workout, there is planning that is going into your routine. Cycling routines should be built on hill climbs, speed training and intervals to keep your class engaged.
Warmup
Warmups are necessary no matter what kind of activity you are doing. Sports coach Brian Mac explains that a warmup improves your performance and accelerates your recovery process. A cycling warmup should last about five minutes. Ride easy with just enough tension on your bike that you have to work to push your pedals around. Keep your grip on your handlebars light as you ride at a steady pace, allowing your body to begin to warm up. Pedal standing, allowing your upper body to rock side to side creating a small range of motion. Complete upper body stretches like overhead reaches, and interlace your hands behind your back to open your shoulders before your ride.
Hill Climb
Hill climbs should be added to your cycle routine to target train the lower body. During your hill climb you gradually increase your resistance throughout the song until you reach "the top of the mountain," or a level 10. Start at the base of a hill, in the saddle at a level 6, beginning to work your way up a hill. Every 30 seconds increase your incline until your work your way up to a level 10. Once you hit a level 10 stand to add more momentum to push your pedals. Hold the top of your hill in racing position with your body crouched over the handlebars for 30 seconds, then back down the hill.
Interval Training
Interval training is a calorie scorcher. Interval train on your bike by working at a high intensity for a period of time, followed by a recovery. Keep a flat ground, or a level 5 on your resistance, as you begin your intervals. Increase your speed for 30 seconds with a standing sprint. Reduce your speed and work at moderate intensity for one minute. Repeat this interval for an entire song. Another interval may consist of saddle sprints. Sprint for 20 seconds and decrease your speed for 30 seconds.
Jumps
Jumps can be added to your routine. Rise to a standing position for a count of four, then gently sit back down for another four count. Repeat this in and out of the saddle jump during your entire song. You can change your jumps to eight counts or even fast jumps of two counts. Jumping focuses on the leg muscles. Be sure to land lightly in your saddle, rather than slamming back down.
Considerations
At the end of your routine it is crucial that you slow down your ride with a cooldown and stretch out your body. A cooldown song allows your heart rate to return to a safe place and to relax your body. Pedal easy for one song, rolling out the shoulders and lifting your arms high for side stretches. Hop off your bike and consider stretching the glutes, hamstrings, calves and quadriceps.
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