In the first installment of this series dedicated to the Indoor Cycle, we talked about the origins of the activity and its benefits. Today we are going to focus on its development and its structure.
A STANDARD SESSION
- Between 5 and 10 minutes of warm-up at the start. In this section, a gentle pedaling is performed to warm up the muscle and prepare it for the most intense exercise to which it will then be subjected, while the number of pulsations increases.
- From 25 to 30 minutes that will constitute the bulk of the class. Exercises of different intensity and duration are performed to work in the different aerobic and anaerobic zones.
- Between 5 and 10 minutes at the end of the class to gradually return to calm. We return to the pedaling smooth and without resistance and finally, we stretch.
Once we decide to carry out this activity, we know how to position ourselves and we begin to practice, doubts of the type will arise again … what is the average load? My pedaling technique … is it the right one? Do I make enough effort? Are loose classes useful? If I’m not sweating a lot … do I burn calories? Yes, if I put a lot of loads… do my legs get fat? DO NOT.
THE LOAD :
- LOW: that load that allows us to always pedal to the rhythm of the music, and it does not cost us but offers a minimum resistance. (We pedal while sitting)
- LOW MID: we notice that the inertia wheel is slowing down but we can keep the rhythm without problem (we pedal while sitting)
- MEDIUM: this load is our basic load, we can keep the rhythm of the music if cadence (or speed) is not high but we start to work with more intensity, although we do not have to be overwhelmed by the effort, the offered resistance will be remarkable but comfortable until we approach the medium-high load. (We pedal while sitting or standing)
- HALF-HIGH: in this level, the resistance will bother us to maintain the cadence and the effort will be remarkable although we will be able to maintain it in a short period of time and the speed will be low. (We pedal while sitting or standing)
- HIGH: the resistance will be very high and we will practically not be able to follow the rhythm unless the speed is very low, it will still cost a lot to prolong it in time (We pedal while sitting or standing)
It is determined by the rhythm of the music.
D determined by the instructor leads the class, which is to condition and design the structure of the session along with the music selection and load. (Standing or sitting, flat or climbing).
RISKS AND COMMON ERRORS
Table of the most common injuries in the indoor cycle and the possible defects to which they can be associated, Zani, Z. (1998).
- A bad position on the bike can be an injury: the instructor must be very attentive to the placement of students before and during the class.
- The danger of injury to the knees: in an indoor cycle class we spend 45 minutes doing the same movement of pedaling without stopping over and over again, so the knees can get resentful if we do not distribute well the weight of our body activating the abdominals. If there is a pain in the joint when the activity is done, it is time to stop and consult a specialist.
- The constant work of the flexor of the hip and hamstrings will force us to perform stretching sessions to avoid muscle shortening and back problems at the lumbar level.