Wednesday, November 20, 2013

So You Want To Get Into Indoor Cycling

5 TIPS TO GET STARTED
Lauren Neal


If you've ever walked past a cycling class, you can probably attest to the intensity that goes along with it; loud music, yelling, and lots of sweat. However, they don’t have to be as intimidating as they seem. Follow these 5 tips and you’ll be a hardcore fan in no time!

1.       Set Up Your Bike Correctly

Your positioning on the bike can really make or break the ride. For most first-time indoor cyclists, the seat can be quite uncomfortable, so setting up the rest of the bike correctly will help ensure you get the most out of your ride. And don’t worry, the seat will become more comfortable over time; you can always invest in a pair of cycling shorts if you’re so inclined.

*Be sure you come early so the instructor is able to help set you up. Keep a light grip on the handlebars and a proud chest by pulling those shoulders down and back.

2.       Bring Water & A Towel

Drinking water while riding can help your overall performance. Be sure you’re well hydrated before class as well, those rooms can get hot! You may also want to bring a towel; the handlebars can sometimes get a little slippery from sweat.

3.       Listen To Your Body

If you’re a first time rider, be sure you’re listening to your body. Many times instructors will use zones or levels to indicate the amount of effort you should be giving. What your neighbor is cranking out could be different from what you’re able to do on your first ride.

4.       Check Your Watts

If you’re bike has a computer unit, pay attention to the numbers. Especially if you’re starting a program involving cycling, watts are great to watch. Your wattage is your power output, your resistance combined with your pace. As you continue to cycle, you should notice an improvement in your average watts. Based on many things, age, weight, gender, nutrition, sleep, they’re the perfect performance indicator.

5.       Recover Properly

We really rely on those quads, glutes, and hamstrings during a ride. So before you run out of the room, be sure you stay for the stretch. You may also want to stretch out your hip flexors. When we ride, we don’t fully extend our leg, so sometimes the hip flexors and glutes can get a little tight. Holding a stretch for a minimum 20-30 seconds is said to help improve flexibility. Eating protein post-ride will also help you repair those muscles. 

Now get cycling! I’m sure it will be love at first ride. 

15 comments:

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