BY JENNIFER SAGE
http://www.indoorcyclingassociation.com/blog/how-cyclists-should-approach-indoor-cycling-classes/UNDER
CONTRAINDICATIONS,
FORM AND TECHNIQUE,
GENERAL ADVICE,
OUTDOOR CYCLING
This is the second article by Jennifer Sage that appeared in
Active.com, re-printed in its entirety. The target audience is cyclists and triathletes, but the information in this article applies to everyone who takes indoor cycling classes, even those who never ride outside. Science does not discriminate!
Bringing your cycling training indoors (Part 2)
I have good news and I have bad news regarding indoor cycling classes.
Let’s start with the bad news because I want to end on a positive note.
As a longtime Master Instructor in the Indoor Cycling Industry for the past 15 years (meaning I’ve certified and educated a large number of instructors at conferences and workshops) I have found that the really good instructors who are well versed in exercise science and practice effective, cycling-specific training techniques are unfortunately in the minority. The fitness world has morphed the original intention of indoor cycling and Spinning® into aerobics classes on bikes, and has resorted to gimmicks and non-stop movements in their quest to keep students interested. But don’t despair – there are good instructors out there who are more like coaches.
Let’s examine the reason for this.
There is a schism between the “fitness” and “cycling” worlds that doesn’t need to exist. Many instructors who cater just to the “fitness” community claim that they don’t need to practice cycling-specific techniques because their students aren’t cyclists, and aren’t interested in performance improvement, but are interested instead in weight loss and having fun. Hence, they bring into the cycling studio techniques and movements they use in other group exercise classes. Cyclists look at those crazy moves done in a typical “Spinning” class, shake their heads and vow never to step foot in there.
A “cycling-specific” class taught by a cyclist is often looked upon by the fitness crowd as elitist and boring. It doesn’t have to be this way. Cycling-specific doesn’t have to mean staying seated for 30 minutes or more without changing position, and it is not necessary to do Zone 2 training in a 45-60-minute class – that is what leads some to believe that cycling training is boring. Cycling-specific simply means honoring the rules of biomechanics and proper cycling technique that have been found to be scientifically sound after decades of research on proper position, pedaling mechanics and optimal power output. There is no sport that has been studied as much as cycling – cycling boasts over 100 years of scientific study!
What is important to realize is that the same type of training that improves a cyclist’s performance would be far more beneficial to the non-cycling population as well. The rules of biomechanics do not change between a cyclist and a non-cyclist, and they do not become less true because one moves from an outdoor road bike to an indoor bike. While there are a few differences with an indoor bike, such as a fixed gear drive train with a heavy flywheel, and the fact that most of the bikes do not move in any way (flex or bend), for the most part, you would still ride both bicycles in the same way.
Training using proper cycling techniques indoors would create adaptations in the non-cyclist’s body that lead to greater fat burning and increased caloric consumption than they experience in their aerobics-on-a-bike classes. These non-outdoor-cycling indoor cyclists would find they have greater strength and endurance, better fitness, and would ultimately increase their weight loss if they stopped the madness and just rode the bike like a real bike. How would we know? It all comes down to power output. Anything that would reduce a rider’s power output (as all these crazy moves tend to do) reduces the effectiveness of the workout. Additionally, the additional fluff of aerobics-type moves does absolutely nothing to increase fitness, and in fact, may even lead to a decrease their fitness potential. Many of these popular moves are not only less effective, but they are also quite dangerous.
The following is a list of popular movements or techniques that should be avoided at all costs in any indoor cycling class, whether the rider is a cyclist or not. If your instructor does any of these, simply smile and ride your bike like you’re supposed to ride a bike. On the other hand, if the instructor insists the class do any of these, then run, don’t walk, towards the nearest door.
I provide a short reason why these are contraindicated, but the detailed physiological, biomechanical, exercise science and cycling explanations can be found in the eBook Keep it Real.
Lifting weights or using bands while riding. These two training modalities should not be combined. Since you cannot lift the amount of weight that would increase your muscle fiber strength, it is a total waste of time from the weight lifting standpoint and it detracts substantially from your ability to pedal properly. Therefore, neither modality does you any good, and the effectiveness of each are negated. Go to the weight room after class if you want stronger pecs or delts. Unfortunately, adding weight workouts to pedaling has become all the rage lately, as studios try to combine upper body workouts with cardio. Just don’t do it!
Pushups. If you are sitting at a desk reading this, put your hands on the desk or table in front of you and do a couple of so-called pushups. Need I say more? They do nothing for you pecs and everything to inhibit your pedaling and proper breathing. You can include any kind of upper-body contrived movement in this category, such as twisting or turning or bobbing and weaving.
Crunches. Similar to pushups, they are not effective when sitting upright. The instructor does not know his exercise physiology if he’s teaching these. Cyclists do need to work their core, but do so in a pilates or fitball class and not on the bike.
Hovers. Very, very popular. Instructors claim hovers mimic mountain biking and that they work the glutes and hamstrings. In reality, all they do is put your knees, hips and back at risk, because the butt is pushed way back over the saddle, hyperextending the low back, while you are pedaling at 70/80/90 times a minute. Biomechanically the knee joint is at an unsound angle to apply effective force to the pedal. Besides, on a mountain bike, when you push the hips back and lower the shoulders, it is because you are going downhill steeply and you don’t want fly over the bars. You are also maneuvering the bike underneath you, and you are not pedaling while you do it.
Isolations. Instructors like to turn indoor cycling classes into a core workout by having you hold completely still and suck in the abs. They might ask for you to “isolate” the hips while pedaling. The quads and glutes will soon start burning, but do not interpret that as an effective burn, there is nothing functional about this movement – the burn is from mechanical inefficiency. You won’t become more fit by doing this, and your core will not become stronger, but you will look silly and like all the rest, your ability to maintain a consistent pedal stroke is inhibited.
Squats, or lowering the hips. Potentially one of the most dangerous of the popular moves. One can only imagine the increased forces in the knee joint as the hips are lowered, and as the pedal drives the tibia upwards into the femur at an odd angle eighty or ninety times a minute. Think improper squats in the weight room driving the knees forward of the toes – at super high speeds. Proponents love to praise the burn in the quads, but similar to isolations, that burn is due to mechanical inefficiency, not any kind of functional strength building in the muscle. Get thee out of there fast if your instructor does these.
Excessive high cadence with no resistance. Part of the power equation is to have a force against which to push. If there is no (or too low) resistance, then power drops, even if cadence is high. When power is reduced, work is decreased, and so is fitness potential and calories burned. Instead of pedaling like a hamster on crack, bobbing in the saddle at 120+rpm, it’s far better to turn up the resistance and lower the cadence – preferably below 100rpm. Do this and your power will increase – a goal of all cyclists, indoors and outdoors. (I will cover excessive cadence indoors in more detail in a future article).
The good news
What is a cyclist to do? Well, the good news is that there are many excellent and motivating instructors out there who do ride a real bike and bring their outdoor experiences indoors. You may have to do some searching and try different instructors. If you can’t find the perfect cyclist-coach combination but you find someone you enjoy who motivates you, the rest is up to you. Remember, indoor cycling is all about taking responsibility for your own training. No one else is forcing you to do anything you don’t want to do.
When you first start looking for a class, ask the fitness director which instructors are outdoor cyclists, and let them know you are looking for classes that refrain from aerobics-on-a-bike techniques (known in the industry as “contraindications” in indoor cycling). Inquire whether they require all their instructors to maintain their certifications. While this is not a guarantee of quality, it is at least a first step.
Try out several classes. You may find an instructor who provides a fun and effective workout, but perhaps the intensity is too high all the time or she changes positions a little too often for your tastes or current training needs. Just sit in the saddle, ride your own ride and decide not do those movements.
The following are the potential benefits that can be achieved through proper training indoors in cycling classes. You simply have to train these elements of your cycling fitness the same way you would train them outdoors or on your trainer: intelligently, with the right gear (resistance) and realistic cadences. In general, cadence ranges of 55-85 would indicate a hill, and 75-110rpm would indicate a flat road. (Note that the cadence suggestions and durations below are approximate ranges for the general population – there are always exceptions based on ability).
Aerobic endurance: best enhanced with sessions longer than one hour
Tempo workouts: Moderate 90-100rpm in Zone 3 – the zen of indoor cycling!
Muscular endurance: climbs focusing on repeatedly contracting against a resistance gradually maintaining the climb for longer and longer periods, 65-85rpm
Force development: higher resistance climbs of 55-65 rpm (50rpm advisable only for cyclists who have already established excellent strength)
Lactate threshold improvement: probably one of the best ways to utilize your indoor cycling classes is to train your lactate threshold through longer Zone 4 intervals. Sparingly that is.
Anaerobic endurance: high intensity interval training of 1-3 minutes
Aerobic capacity/VO2 Max: “sufferfest” anaerobic Zone 5 intervals of 3-8 minutes
Anaerobic capacity: Very high intensity Zone 5 intervals of about 15-60 seconds.
Neuromuscular/leg speed: while the neuromuscular adaptations are limited due to the fact that most bikes have a heavy flywheel pulling the pedals around, you can still train your leg speed if you make sure to stay ahead of the flywheel and to have sufficient resistance. Cap your leg speed drills indoors on a bike with a flywheel at 110rpm, perhaps up to 120rpm for skilled cyclists. Work on spin-ups and accelerations against a resistance.
Explosive power (sprinting): Be very careful with these. Most instructors and students do not know a true sprint. Duration is less than 30 seconds and resistance is high. Do not do these except in the spring as you approach your cycling season.
Technique: classes are a fantastic place to work on pedal stroke drills, keeping the knees in, and upper body relaxation while riding.
Mind-body focus: visualize your favorite rides outside. Establish your mental strength and tenacity indoors, so you can transfer it to your rides outdoors. Indoors is a wonderful venue to work on your mind-body focus, and is facilitated with the right (usually instrumental) music that can transform you to another place.
Recovery rides: an indoor cycling class is a great place to spin your legs easily the day after a hard workout. Keep the intensity low.
A word about hand positions
Some indoor cycling programs will dictate where and when you should put your hands on the handlebars. Ignore these requirements for the most part and put your hands where you are most comfortable, changing them often and keeping in mind the reasons you put them where you do on your bike outside. For example, when you stand up, you most likely move them to the outsides of the bars for stability and leverage. Do the same indoors – it’s uncomfortable and ineffective to keep them on the tops of the bars in a standing position. Refrain from holding the hands in the center of the bars at any time, or holding them in any type of prayer position.
There is a lot of real estate on the bars on indoor bicycles, for the simple reason that the bikes are designed for riders of many different sizes. When seated, if you are tall with long arms, you may be able to comfortably slide your hands forward on the bars, almost to the bar ends. On the other hand, if you have short arms or a short trunk, then you wouldn’t want to slide your hands near the bar ends while seated – it would be like riding a bike that is two sizes too big for you and would cause stress in the neck and shoulders. Instead, put your hand on the handlebars so that you maintain a 90-degree angle between at the shoulder joint. Stretching forward greatly increases that angle. When standing with a lot of resistance (climbing) move the hands to the bar ends as if on the hoods of your own brake levers.
The aero position is not recommended for anyone on any type of indoor cycling bicycle, triathlete or not, and regardless of whether the instructor says to do so or not. These bikes are not your expensive, perfectly-fit road bikes. They are also not the same geometry of a triathlon or time trial bike, so an aero position will potentially do more damage than good. If you are a triathlete and need to practice the aero position, do it on your trainer at home.
A word about intensity
Indoor cycling classes often tend to be pedal-to-the-metal in every class, every week of the year. I recommend working all aspects of your cycling fitness, including the range of intensity parameters that are outlined in the list above. Periodize your program, starting with easier workouts in the early winter and then gradually increasing intensity throughout the winter months. Alternate harder days with easier days, and higher cadence lower gear workouts with higher resistance climbing workouts. When it’s time to go hard, classes are a fantastic place to give it your all, perhaps even more so than alone on your trainer. But if your own training program calls for an easier workout than the instructor has planned, stick to your own plan and try not to get caught up in the energy of the class and go harder than you are supposed to. Wearing a heart rate monitor can help you stay honest with your planned workout.
In summary, when deciding whether to do a movement in an indoor cycling class, ask yourself if it would inhibit power output and performance outdoors, or your ability to ride your bike properly. If so, then it will do the same indoors and you should not do it. If it would likely injure or cause discomfort in a cyclist on a road bike, then it will likely injure or cause discomfort indoors too. It’s that simple. Embrace the wonderful benefits of indoor cycling classes and remember to Keep it Real.
Just ride the bike!
