Indoor cycling
Encyclopedia
Indoor cycling, as an organized activity, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity (race days) and recovery, that involve using a special stationary exercise bicycle
with a weighted flywheel in a classroom setting.
Between 1995 and 2001 the Schwinn Bicycle Company
were the first bike manufacturing partner licenced to produce the 'Spinner' bike.
Classes generally use specialized stationary bicycle
s. Features include a mechanical device to modify the difficulty of pedalling, specially shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. Many have a weighted flywheel
which simulates the effects of inertia and momentum when riding a real bicycle. The pedals are equipped with toe clips as on sports bicycles to allow one foot to pull up when the other is pushing down. They may alternatively have clipless receptacles for use with cleated cycling shoe
s. Padded shorts aid comfort and avoid the chafing caused by the sewn seams in underwear.
If the exercise is not done correctly or the rider's position is bad, injuries can occur; problems with the lower back and knees are most common. To avoid injury and aid comfort it is important to make sure the bio-mechanical position of the rider is correct. Group cycling bikes have a wide range of adjustment and it is essential to obtain the correct setup prior to riding. The seat position must be right for the participant's height. The height of the seat should be in level with the hip when the participant is standing next to the cycle. Horizontally the seat should be set in order for the front of the knee to be directly in vertical line with the ball of the foot when the pedal is pointing forward. This results in a position where the knee is slightly bent at an angle between 25% and 35% when the leg is extended with the foot resting flat at the bottom of the pedal stroke. Handlebar height can be adjusted for comfort; less experienced riders may want to set them higher to ease lower back discomfort. A reasonable reference point is to set it in level with the seat.
A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training
. A well-trained instructor uses music
, motivation
, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises. In the early 2000s, "terrain-based" classes that simulate outdoor conditions (e.g., wind resistance) were introduced. Terrain-based classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardio-based workout. In the Spinning programme they are titled 'Energy Zones'.
Participants are set goals based on their heart rate
, which can be measured by hand or using a heart rate monitor
and ride simulated variations in terrain by altering resistance and cadence. Some participants choose to maintain a moderate, aerobic
intensity level, with a heart rate of between 50 and 85% of max while others drive their heart rates higher in intervals of anaerobic
activity to levels of between 85 and 92%.
One of the major advantages of indoor cycling is that each participant can exactly control his/her level of intensity to suit ability or fitness level but still remain as a group together. The classes can therefore be heterogeneous. As an alternative, participants can judge their level of exertion relative to a perceived exertion scale. The instructor should advise a recommended exertion scale from 1 (no exertion at all) to 10 (maximum exertion). Each rider is permitted to dictate how hard he/she chooses to work with the instructor providing active and dynamic encouragement together with technical and practical advice throughout the class.
Besides burning between 400-500 kcal in 40 minutes, indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstring
s, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity. The difficulty of the workout is modulated in three ways:
There are five core movements in the Spinning programme.
These five movements each work a different part of the body and focus on different leg muscle groups. The rider should always maintain control of the flywheel by having resistance applied and remaining below a cadence of 110 RPM. Not all spinning bikes have a freewheel or 'Smart Release' and it is possible that the flywheel will 'run away' with the rider with the potential for causing injury. The rider should be able to maintain perfectly even pedal rotations at high resistance. This becomes difficult below 60 RPM cadence and failing to make 'perfect circles' increases the risk of knee and hip injury. A road cyclist will normally have a natural pedal cadence of about 85 RPM and will control changes in terrain by changing gear to maintain this rate. The goal of the Spinning programme is not to exceed this natural rate by more than 25 RPM higher (110 RPM) or lower (60 RPM)
There are five further advanced movements based on those listed above.
Most indoor cycling classes are coached with music
. Riders may synchronize their pedalling to be in time with the rhythm of the music, thus providing an external stimulus to encourage a certain tempo. Often, the music chosen by the instructor is dance music
or rock music
set to a dance beat (i.e. 4/4 time), but not necessarily. This tends to help motivate participants to work harder than they might otherwise. The instructor also may choose specific songs for sprints, climbs, and jumps. While the music provides a tempo cue, the cadence does not need to be a multiple of the beat in order for the rider to feel in rhythm; the music therefore helps a rider maintain any constant cadence, not just a cadence that matches the beat. It may depend on the level of exertion whether or not someone changes position or the instructor can tell the class to change.
In addition, since the introduction of wireless networked devices attached to indoor bikes, class instructors have used the system to create competition in the classroom with each rider's performance data shown on a screen in front of the class. This system has been used to increase the level of motivation and has provided an objective means of comparing performance between riders. See http://myperformanceiq.com.
Exercise bicycle
An exercise bicycle or bike, or stationary bicycle, or Exercycle is a device with saddle, pedals, and some form of handlebars arranged as on a bicycle, but used as exercise equipment rather than transportation...
with a weighted flywheel in a classroom setting.
History
Group indoor cycling was invented by ultra-endurance cyclist and martial artist Jonathan "Johnny G" Goldberg. He developed the concept of indoor cycling in the 1980s when, after a near collision training outdoors at night, he designed and had fabricated a sturdy indoor cycle utilising a large mass braked flywheel to simulate actual road conditions. He opened his first 'Spinning Studio' in Santa Monica CA in 1989. The concept was successful.Between 1995 and 2001 the Schwinn Bicycle Company
Schwinn Bicycle Company
The Schwinn Bicycle Company was founded by German-born mechanical engineer Ignaz Schwinn in Chicago in 1895. It became the dominant manufacturer of American bicycles through most of the 20th century and today it is a sub-brand of Pacific Cycle, owned by the multi-national conglomerate, Dorel...
were the first bike manufacturing partner licenced to produce the 'Spinner' bike.
Class content and goals
Exercise bicycle
An exercise bicycle or bike, or stationary bicycle, or Exercycle is a device with saddle, pedals, and some form of handlebars arranged as on a bicycle, but used as exercise equipment rather than transportation...
s. Features include a mechanical device to modify the difficulty of pedalling, specially shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. Many have a weighted flywheel
Flywheel
A flywheel is a rotating mechanical device that is used to store rotational energy. Flywheels have a significant moment of inertia, and thus resist changes in rotational speed. The amount of energy stored in a flywheel is proportional to the square of its rotational speed...
which simulates the effects of inertia and momentum when riding a real bicycle. The pedals are equipped with toe clips as on sports bicycles to allow one foot to pull up when the other is pushing down. They may alternatively have clipless receptacles for use with cleated cycling shoe
Cycling shoe
Cycling shoes are shoes purpose-built for cycling. There are a variety of designs depending on the type and intensity of the cycling for which they are intended. Key features include rigidity, for more-efficient transfer of power from the cyclist to the pedals, weight, a method of attaching the...
s. Padded shorts aid comfort and avoid the chafing caused by the sewn seams in underwear.
If the exercise is not done correctly or the rider's position is bad, injuries can occur; problems with the lower back and knees are most common. To avoid injury and aid comfort it is important to make sure the bio-mechanical position of the rider is correct. Group cycling bikes have a wide range of adjustment and it is essential to obtain the correct setup prior to riding. The seat position must be right for the participant's height. The height of the seat should be in level with the hip when the participant is standing next to the cycle. Horizontally the seat should be set in order for the front of the knee to be directly in vertical line with the ball of the foot when the pedal is pointing forward. This results in a position where the knee is slightly bent at an angle between 25% and 35% when the leg is extended with the foot resting flat at the bottom of the pedal stroke. Handlebar height can be adjusted for comfort; less experienced riders may want to set them higher to ease lower back discomfort. A reasonable reference point is to set it in level with the seat.
A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training
Interval training
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
. A well-trained instructor uses music
Music
Music is an art form whose medium is sound and silence. Its common elements are pitch , rhythm , dynamics, and the sonic qualities of timbre and texture...
, motivation
Motivation
Motivation is the driving force by which humans achieve their goals. Motivation is said to be intrinsic or extrinsic. The term is generally used for humans but it can also be used to describe the causes for animal behavior as well. This article refers to human motivation...
, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises. In the early 2000s, "terrain-based" classes that simulate outdoor conditions (e.g., wind resistance) were introduced. Terrain-based classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardio-based workout. In the Spinning programme they are titled 'Energy Zones'.
Participants are set goals based on their heart rate
Heart rate
Heart rate is the number of heartbeats per unit of time, typically expressed as beats per minute . Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep....
, which can be measured by hand or using a heart rate monitor
Heart rate monitor
A heart rate monitor is a personal monitoring device which allows a subject to measure his or her heart rate in real time or record his or her heart rate for later study...
and ride simulated variations in terrain by altering resistance and cadence. Some participants choose to maintain a moderate, aerobic
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
intensity level, with a heart rate of between 50 and 85% of max while others drive their heart rates higher in intervals of anaerobic
Anaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
activity to levels of between 85 and 92%.
One of the major advantages of indoor cycling is that each participant can exactly control his/her level of intensity to suit ability or fitness level but still remain as a group together. The classes can therefore be heterogeneous. As an alternative, participants can judge their level of exertion relative to a perceived exertion scale. The instructor should advise a recommended exertion scale from 1 (no exertion at all) to 10 (maximum exertion). Each rider is permitted to dictate how hard he/she chooses to work with the instructor providing active and dynamic encouragement together with technical and practical advice throughout the class.
Besides burning between 400-500 kcal in 40 minutes, indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstring
Hamstring
In human anatomy, the hamstring refers to any one of the three posterior thigh muscles, or to the tendons that make up the borders of the space behind the knee. In modern anatomical contexts, however, they usually refer to the posterior thigh muscles, or the tendons of the semitendinosus, the...
s, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity. The difficulty of the workout is modulated in three ways:
- By varying the resistance on a flywheelFlywheelA flywheel is a rotating mechanical device that is used to store rotational energy. Flywheels have a significant moment of inertia, and thus resist changes in rotational speed. The amount of energy stored in a flywheel is proportional to the square of its rotational speed...
attached to the pedals. The resistance is controlled by a knob, wheel or lever that the rider operates, causing the flywheel brake (a common bicycle brake, a friction wheel, a magnetic eddy-current brake, a viscoelastic fluid brake, or a strap running around the flywheel) to tighten. On most bikes the brake can be adjusted from completely loose, providing no resistance to pedaling beyond the inertia of the flywheel, to so tight that the rider can not move the pedals. Usually riders who can not pedal at the resistance called out by the instructor are encouraged to ride at a level at which they feel comfortable yet challenged. - By changing the cadence (the speed at which the pedals turn). Pedaling at a higher rate expends more energy than pedaling at a lower rate with the same resistance. Correct cadence is between the range of 80 to 110 RPM for seated flat, standing flat (running) and jumping and 60 to 80 RPM for seated climb, standing climb, running with resistance and jumps on a hill. Sprints are taken under hill resistance building speed up to no more than 110 RPM. Seated sprints are most suitable as the rider maintains full control of posture at all times and will avoid falling due to exhaustion. A correct sprint should last from 10 to 25 seconds, leaving the rider exhausted in the 85 to 92% max heart rate range.
There are five core movements in the Spinning programme.
- Seated Flat, with hands at the center part of the handlebars. This is Hand Position one. This position should be used only when seated, for flat road simulations and during the warm-up and cool down. Cadence between 80 and 110 RPM.
- Standing Flat (also known as running), with hands wide on the back 12-14" part of the handlebars that crosses the rider's body. This is hand position two. Proper form for standing while running requires the body to be more upright and the back of the legs touching or enveloping the point of the saddle, with the center of gravity directly over the crank. The pressure of body weight should never rest excessively on the handlebars. Cadence is between 80 and 110 RPM
- Jumps, (also known as Lifts), a combination of seated and standing with riders hands at position two for durations of between two and eight seconds. Cadence between 80 and 110 RPM.
- Seated Climb with hands at position two, increased resistance and lower cadence of 60-80 RPM.
- Standing Climb with hands wide and forward so the thumb tips are touching the far end of the handlebars (hand position three)and the rider is canted slightly forward so that maximum force can be exerted onto the pedals with heavy resistance and a cadence of 60-80 RPM.
These five movements each work a different part of the body and focus on different leg muscle groups. The rider should always maintain control of the flywheel by having resistance applied and remaining below a cadence of 110 RPM. Not all spinning bikes have a freewheel or 'Smart Release' and it is possible that the flywheel will 'run away' with the rider with the potential for causing injury. The rider should be able to maintain perfectly even pedal rotations at high resistance. This becomes difficult below 60 RPM cadence and failing to make 'perfect circles' increases the risk of knee and hip injury. A road cyclist will normally have a natural pedal cadence of about 85 RPM and will control changes in terrain by changing gear to maintain this rate. The goal of the Spinning programme is not to exceed this natural rate by more than 25 RPM higher (110 RPM) or lower (60 RPM)
There are five further advanced movements based on those listed above.
- Running With Resistance.
- Jumps on a Hill.
- Seated Flat Sprint.
- Seated Hill Sprint.
- Standing Hill Sprint.
Most indoor cycling classes are coached with music
Music
Music is an art form whose medium is sound and silence. Its common elements are pitch , rhythm , dynamics, and the sonic qualities of timbre and texture...
. Riders may synchronize their pedalling to be in time with the rhythm of the music, thus providing an external stimulus to encourage a certain tempo. Often, the music chosen by the instructor is dance music
Dance music
Dance music is music composed specifically to facilitate or accompany dancing. It can be either a whole musical piece or part of a larger musical arrangement...
or rock music
Rock music
Rock music is a genre of popular music that developed during and after the 1960s, particularly in the United Kingdom and the United States. It has its roots in 1940s and 1950s rock and roll, itself heavily influenced by rhythm and blues and country music...
set to a dance beat (i.e. 4/4 time), but not necessarily. This tends to help motivate participants to work harder than they might otherwise. The instructor also may choose specific songs for sprints, climbs, and jumps. While the music provides a tempo cue, the cadence does not need to be a multiple of the beat in order for the rider to feel in rhythm; the music therefore helps a rider maintain any constant cadence, not just a cadence that matches the beat. It may depend on the level of exertion whether or not someone changes position or the instructor can tell the class to change.
See also
- Trainer (bicycling)
- Bicycle rollersBicycle rollersBicycle rollers are a type of bicycle trainer that make it possible to ride a bicycle indoors without moving forward. However, unlike other types of bicycle trainers, rollers do not attach to the bicycle frame, and the rider must balance him or herself on the rollers while training...
In addition, since the introduction of wireless networked devices attached to indoor bikes, class instructors have used the system to create competition in the classroom with each rider's performance data shown on a screen in front of the class. This system has been used to increase the level of motivation and has provided an objective means of comparing performance between riders. See http://myperformanceiq.com.