Are you an outdoor cyclist looking for a perfect place to improve your cycling skills without constant worries about unpredictable adverse weather conditions or traffic? Well, look no more! An indoor cycling studio is what you need. It is a perfect place to work on proper riding technique and at the same time avails a traffic-free environment.
Cyclists aspiring to improve on technique should sign up for an indoor cycling class. At the studio, cyclists work on various aspects like posture, form and fitness. Training indoors is of great importance to veteran cyclists as it offers a technique refreshing platform. It is also vital to the amateur/ novice riders as it provides an arena for improving the key elements of cycling. Below are reasons why outdoor cyclists should sign up for an indoor cycling class:
Enhancing Your Physique
Have you been striving to attain a toned physique? Indoor cycling is considered very fruitful in achieving a lean muscular, defined body. It develops long, lean, and defined bodies that have strong core muscles. If you are looking to improve your cardiovascular health through weight reduction, regulation of blood pressure, diabetes control and the overall strength improvement, sign up for an indoor cycling class. Presence of an instructor in the studio to guide you is of great importance. The professional guides you through a variety of activities to perform and the appropriate way of execution. Various techniques are used in the implementation of different workouts. The methods play a key role in working for the targeted muscle groups appropriately. Working the right muscle groups leads to the development of well-defined body muscles, and subsequently enhancing your physique.
Utmost Calorie Burn
The interval sessions or cardiovascular workouts are great for burning calories. You should regularly vary your workouts if your objective is to lose weight. Indoor training is a quick high-intensity workout and can manage to burn approximately 500 to 700 calories at an average distance of 15 to 20 miles in a 60 minutes session. The outcome is however dependent on many factors such as weight, intensity levels or gender. The distance of indoor riding experience is dependent upon how fast you pedal along with average/ moderate resistance. The contrast between the indoor cycling bikes and stationary bikes is that indoor cycle bikes function on a flywheel control that does not allow you to coast. Therefore, you must keep pedaling as long as the wheels are in motion.
Brake pads are used in the braking system to increase or decrease resistance. This is one of the many reasons why indoor cycling burns relatively more calories than outdoor cycling. The other reason is due to the usage of a variety of speeds and resistance levels that may not be applicable on the road.
The instructor can give you guidance on a long resistance training session that will make you sweat and at the same time burn off lots of calories. Always keep your body dehydrated by drinking lots of water while in training sessions to maintain your performance.
Presence of vehicles, bikes, pedestrians and unfavourable conditions such as winds, ice may pose a significant threat to the outdoor cyclist. Indoor cycling is entirely safe, and cyclists can ride without concerns about traffic or weather uncertainty. It also offers a favourable learning platform for the amateur cyclists.
Indoor training bikes provide an ideal cross-training solution with all the training benefits of outdoor cycling without risks of injuries.
Unlimited Speed Work
Interval workouts are considered risky on the roads, as you continuously deal with different sorts of obstacles from traffic, stop signs, pedestrians etc. Riding on the trainer is an excellent way to get work done in a relatively shorter time. When done right, indoor riding increases your power and speed; therefore, if your prime goal is to ride faster, then, the ideal option is the indoor trainer.
As a result of these road uncertainties, outdoor cyclists ride at certain speeds that have been considered safe, e.g. 90 rpm.
An indoor cycle bike’s weighted flywheel pushes a cyclist’s cadence higher. Huge gains can be realized with particular techniques such as:
· Standing speed work
Standing straight up and stroking pedals at a “running” motion builds power and creates a rapid turnover.
Muscle endurance stamina is gained by putting your entire body weight on quadriceps and pushing the watts much higher.
In a straight line, stand tall with the head, hips and bottom bracket. The abdominals stabilize the upper body as you attain a cadence of around 120 to 130 rpms which is above 110 rpms that most top outdoor riders manage.
· Sitting speed work
The technique entails using little to moderate resistance as you assume the forward position on the saddle while incorporating the abdominals to maintain hips and the upper body stability and subsequently ride as fast as you can. Strive to hit approximately 130 to 140 rpms for optimum efficiency.
Music is very crucial in raising the morale of riders at the studio. Riding on the stationary bike while you listen to music discourages boredom as you can follow the rhythm of beats. The music played in the studio is equalized; therefore, you should not be concerned about hearing the instructor’s guides.
However, listening to music while cycling outdoors is not recommended as riders need to be very keen to avoid accidents.
Have you heard the indoor cycling instructors emphasize on posture and technique? How you ride your bike is very crucial in realizing your ideal body shape and size. Knowing the right muscle groups, you’re working out is beneficial on your journey to acquiring total fitness.
During spinning class routines, the abdominal muscles get a workout. Unlike cycling on the road, indoor riding gets your upper body rhythm in motion which helps keep your legs rhythm. The slightly bent position and the side to side swaying movement work both the inner and side abdominal muscles. The abdominal workout results may not be realized immediately, but after some time your body will begin to tone up especially on your abs.
Good climbing is considered a very significant workout for building muscle endurance strength. Learning about muscle groups is very important, for instance, quadriceps, hamstrings and gluts are muscle groups found in the leg. Gluts and hamstrings are used on foot pedal recoiling. On indoor cycling bikes, it is relatively more straightforward to focus on full rotation and pulling up of the foot pedal on the upstroke. Indoor cycling enables riders to focus on ways of engaging the right leg muscles which in turn boosts their cycling performance.
· Seated Climbing
This technique can be performed indoors by Engaging your lower abdominal to aid in pushing your butt towards the rear end of the seat, then driving the pedals down with your heels. Ensure that the heels are low when you pull up and as soon as you lift the heel above the ball of the foot, turn off the calf muscle.
· Standing Climbing
To utilize gluts, hamstrings and back muscles on an indoor bike: hinge at the hips, maintain your back straight and parallel to the ground and push your nose down to within a couple of inches of your handlebar.
This maneuver is also known as “hovering” over the bike’s seat in the indoor cycling class.
Proper Riding Shoes
Indoor cycling requires special clip-in shoes. The pedals will often at times have different clip type on each side designed for different shoe cleats. The indoor riding shoes are essential as they increase your cycling effectiveness on the stationary bike. Indoor cycling shoes offer the following benefits:
· They enhance your pedaling efficiency.
· They are lighter than ordinary outdoor riding shoes.
· Some indoor cycling shoes are specially ventilated to allow breathability.
· They are designed with an extra (inner) padding that helps you feel comfortable.
· Their ability to clip-in the stationary bike’s pedals helps to prevent injury when feet possibly slide off the pedals.
Mental Health Benefits
Indoor cycling has been attributed to mental health benefits such as enhanced relaxation, improved sleep and reduced stress. This results from the release of the feel-good chemicals, known as endorphins after a workout session.
It is of great importance to incorporate both outdoor and indoor training into your workout. Sticking solely to outdoor cycling might deny you the opportunity to unveil your full riding potential. As a result of natural factors such as adverse weather conditions, most outdoor cycling athletes lay back, as they can no longer ride outdoors. As a cyclist, you should continuously keep training to enhance your riding capabilities. Joining an indoor cycling studio enables you to keep working on your skill and fitness continually.
Are you an outdoor cyclist feeling held back by adverse weather conditions or wants to incorporate more cycling techniques to enhance your cycling skills? SPINCYCLE is the ideal studio for you. Join SPINCYCLE and take on our endurance classes/ open rides for a fantastic indoor cycling experience like no other.
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