Has the cooler, DAMP Vancouver Weather got you working out indoors? We know cycling is a great workout, but let’s be real—no one wants to go out and ride a bike in pouring rain, freezing weather. Whether you’re prepping for your very first indoor cycling class or you attend regularly, these tips can help you get the most out of every grueling session.
First thing to remember? Even if you’re used to the massive amounts of sweat produced during 45 minutes of sprints and hills, you’re probably still not drinking enough water. You’ve got to hydrate before, during, and after class.
Get to class early to set up your bike
Most people underestimate the power of proper bike setup. Arrive early and take those extra minutes to fine-tune your bike setup, it will help with output and overall comfort on the bike. In other words, you’ll be able to pedal harder for a better workout (and prevent injury) if your bike is set to your body. If it’s your first time, please ask your instructor…. if they haven’t already introduced themselves.
Keep breathing
Every notice how when something is tough you hold your breath??? For some reason, lots of people stop breathing when the going gets tough, but your breath is power so this is a mistake. Your muscles really need oxygen to perform, so don’t deny them that fuel.
Check in with your form regularly
Photo courtesy of http://www.keiser.com
Good form equals maximum power and injury prevention.
- Parallel knees:Keep your toes and knees moving forward.
- Lift up through your waistline (tuck your belly button into you spine): It’s important to support your lower back throughout your ride.
- Relaxed upper body: Soft elbows, lifted chest, long neck.
Push yourself, but pay attention to your body
I would never throw anything at my riders that I know they can’t already handle, however it’s important to remember that the numbers are meant to be manipulated.
Listen to your instructor and strive for their numbers…but also listen to your own body and breath and adjust accordingly. You don’t have to do EVERYTHING your instructor says. What do I mean by that?!
….…understand Watts!
Instead of enforcing a gear, wattage, or Cadence (RPM) I use a kinesthetic teaching technique, offering a range of gears and RPMS to work within, so each of my participants finds a comfortable starting gear (flat gear) for their individual fitness level.
From here I stress the importance of Watts, which is power output (how hard they are working). If I am instructing a progressive hill climb from starting gear I expect all my participants’ watts to be going up with every gear increase, for the entire climb. Otherwise they are not benefiting from the full intensity of the workout.
In other words …if they cannot keep the intensity or Watts by following my gear increase cues then they should stop following them. Instead they could pedal faster against lower gears to try and increase their Watts, or hold their maximum Watts for the remainder of the climb.
Any other tips or tricks to add?? I would love to hear from you. Better yet, if your local and interested in trying my class message me, lets Sweat together! 🙂
