Non Stationary Cycling Exercises

You've been hitting the stationary bike and attacking indoor cycling classes all winter, but now you're ready to get on a bike and ride for real — long, windy roads, pace lines, mountain climbs and soaring descents. But while your stationary riding likely produced the fitness base you need to excel on the roads, there are still many skills that you must practice before you can face those hard rides safely. Drills, workouts and form studies — all on a real bike out on the road — will prepare you for that great season of riding.

Form Study

Taking a critical look at your own form is essential to getting into great riding shape. Improper technique on the bike can lead to poor bike handling, a lapse in fitness despite training, and even injuries and burnout. The initial skills to work on mostly relate to keeping your upper body quiet while you ride. The hips and legs should be doing the vast majority of the work on the bike, so your torso should not have to move. Even when you stand up, the bike can rock under you, but your torso should stay on a straight plane. As you start watching your form, ride slowly and keep complete control. Work on your form specifically for at least part of every ride, and eventually, it will become second nature.

Intervals

You probably performed some kind of interval training during an indoor cycling class or your own workout sessions, but it's important to keep up your interval training on the roads. Your bike handling, judgement and stabilizing muscles will all be called into play, and you'll likely discover that riding fast on a two-wheeled machine is harder than riding fast on the stationary bike. Do the same sorts of intervals that you started in the indoor cycling class, and work on form, stability and safety during each interval. As with all interval training, don't work too hard too fast — an injury will not help your fitness level.

Pedal-ups

Pedal-ups or fast-pedal workouts are a special sort of interval that can greatly improve your pedaling form. Begin pedaling in an easy gear, probably on the small chain ring. Smoothly increase your cadence, without shifting, until you are pedaling as fast as you can without bouncing in the saddle. It is important to keep your strokes even, pushing as well as pulling the pedals with both feet. Pro cycling coach Chris Carmichael recommends four three-minute intervals of fast pedaling, with four minutes of easy pedaling between intervals.

Group Rides

If you aspire to race, or if you just like to get out of the city with your friends on the weekends, then group rides should be a part of your training regimen. Cycling with other riders requires unique skills, etiquette and bike handling. Choose a group that's just out to have fun at first. The more experienced riders will teach you the proper rules of the road and rider courtesies, and they will help you perfect those handling techniques that you've already started to build up.