Studio Cycling Class: The Rules Of The Road
by Lee Wright, BS Program Director for Enron' s corporate fitness center the "Body Shop"

Studio cycling is an exciting new training program that brings a new dimension to indoor cycling. It incorporates the physiological and biomechanical science of cycling with motivational techniques of sports psychology to bring aerobic and anaerobic training to a whole new level. When instructed properly and safely, studio cycling workouts are for riders of all fitness levels and populations. It provides an alternative for aerobic training because it is non-impact but can be weight-bearing when lifting off the saddle and cycling while standing in the pedals.

Here are several helpful tips to help you receive the most benefits from your first studio cycling workout:

First check with the facility to learn more about their studio cycling program:

• Are the instructors certified studio cycling instructors?
• What types of classes are offered – introductory, beginner, advanced levels.
• Is there a fee or sign-up to participate in class?
• What do you need to bring to class – water bottle, towels, and special cycling shoes?

Inform the instructor that this is your first class and ask he/she to:

• Teach you about bike set-up adjustments to insure a proper fit. Hasty adjustments can lead to injury.
• Discuss cycling techniques, elements of the ride, resistance controls, safety and injury prevention and monitoring exercise intensity.

Cycling Apparel:

• Wear clothes that enhance cooling, prevent skin abrasions and minimize pressure to seated areas.
• Cycling shorts or gel saddle covers help protect riders and reduce saddle soreness.
  

Footwear:

• Cross-trainer tennis shoes that has a stiffer sole.
• Cycling shoes that fit Look or recessed SPD pedals.

Bring a Water Bottle and a Towel to Class: Adequate hydration throughout the ride is imperative. Indoor cycling raises your body temperature and causes significant perspiration. Drink plenty of water before, during and after training. Bring a towel with you to each class. Please be considerate of other riders by wiping down the bike and surrounding area after each class.

Take Frequent Posture Breaks: The forward flex position of the spine during cycling can become uncomfortable until you have built up your core muscles (abs and back) in the cycling position.
Rules of the Road

Cycling Guidelines:

• Work at your own level of fitness.
• It is recommended for riders new to indoor cycle to remain in the saddle most of the time during their first several workouts.
• Reduce resistance if you begin to feel tired, out of breath, or feel leg muscle fatigue.
• During exercise monitor your exercise intensity by using the Talk Test (the ability to carry on a conversation during exercise
• without becoming winded).
• Take time to sufficiently cool-down after the workout.

Resistance Controls: Each bike has a resistance knob/lever which can be adjusted to make the tension easy, moderate, or more difficult allowing each rider to work at their own fitness level. As you become stronger and more conditioned through studio cycling, you will be able to work at higher levels of resistance controls.
Resistance Knobs:

• To increase resistance, turn the knob to the right.
• To decrease resistance, turn the knob to the left.
• To come to a stop:
• Press down & hold the knob down. The pedals will stop.
• Slow pedal speed and come to a controlled stop.
• Resistance Levers:
• To increase resistance, push lever down.
• To decrease resistance, pull the lever up.
• To come to a stop:
• The pedals will stop
• Slow pedal speed and come to a controlled stop.
• Be sure and have enough resistance when standing in the pedals. Too little resistance can compromise proper pedaling techniques and may lead to knee stress.

Cycling Techniques

• Basic Seated Pedaling – moderate pedaling with moderate resistance.
• Seated Climbs – slower pedaling with moderate to hard resistance.
• Seated Sprints – fast pedaling with light to moderate resistance.
• More advanced techniques:
• Standing Climbs – slower pedaling with moderate to hard resistance.
• Standing Sprints – fast pedaling with moderate resistance.
• Jumps/Lifts – lifting out of the saddle with fast to moderate pedaling and light to moderate resistance.

Speak with your instructor either before or after the workout if you have any more questions. And remember, Keep Pedaling.....
Lee Wright is the avid cyclist with over twelve years of road and off road cycling experience. She has competed in many long distance cycling tours and is a group studio cycling instructor at The Downtown YMCA. Lee is the co-owner of Cyclistics, a group cycling certification and continuing education company recognized by the American Council on Exercise awarding 1.2 ACE continuing education credits and accredited by the University of Houston earning 1-college semester hour. For information about upcoming Group Cycling Specialists Certifications and workshops, contact Lee at 713-869-8355 or their web site at Cyclistics@yahoo.com

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