Effective 5/17/08: Santa Teresa is now implementing the cycle sign up sheet. All members taking a cycle class are required to sign up, no matter how big or small the class is or what day of the week the class falls on. This will keep it structured, which will in turn make it easier to adhere to.
If the class is full, the instructor will go down the list of names and read off each member to ensure that everyone who signed up has gotten a bike. If someone signed up, and is not present, once the class has begun that spot may be opened up to someone who was not able to sign up.
24 HOUR FITNESS RESERVATION POLICY. Feel free to print one and hold onto it for your own reference.
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The Routine --See what profiles and music we'll be cycling to this week.
The Latest Changes in Indoor Group Cycling--Learn some common myths and misconceptions that we now know are injury risks.
Bike Set Up --With the proper bike setup, you reap the full benefits of cycling movements and minimize the risk of injury.
Class Format--Safe and effective class design requires specific structuring. Here's the format we follow.
Cycling Do's and Don'ts--From push-ups on the handlebars to "isolations," while done with good intentions, it’s important to know what movements should not be done on in Group Indoor Cycling and why.
Cycling and Osteoarthritis--A study shows that the Spinning Stationary Group Cycling Program Improves Walking Performance Among Individuals
with Mild to Moderate Knee Osteoarthritis.
Equipment --Choosing the right equipment to make your ride comfortable and safe.
Form and Riding Profiles --Learn hand and torso positions and the various riding profiles used in class.
FAQ's --Want to know what to expect or how to get the most from your cycling class?
Cycling Interval Training--Burning more calories in less time—all while teaching the body to use fat as a preferred source of fuel? That's what Interval Training is all about.
Lingo
Pregnancy and Cycling --Taking cycling classes during your pregnancy is safe, as long as you follow certain precautions.
Speed and Gears --Learn safe, effective cycling speed and how we use the gears.
Tour de France (Under Construction)
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Group Cycling Introduction
Indoor cycling has taken the fitness industry by storm. Not since the introduction of step aerobics has a fitness trend been received with such enthusiasm by such a variety of people. People of all ages and fitness levels are participating in cycling classes.
Why has indoor cycling become so popular? I think one reason is because it does not require complicated footwork like traditional group exercise classes. You don't have to know your right foot from your left or be concerned about which direction you are traveling or if you're going to bump into other people. You make the work out your own and can go at your own pace without affecting anyone else's individual ride. It's always OK to sit down, gear down and/or slow down without interfering with other riders. It's perfect for all levels of riders because you determine your pace, gear and riding position. I will instruct you through a specific ride and use the beat of the music as a guide, giving encouragement along the way but no "cycling police" will come after you if you decide to work at a different level.
The ride is athletic and sport specific so more enjoyable for those who prefer a less "dancy" type of workout. Group cycling is nothing like riding a"stationary bike" because you are lead through a specific riding profile, are surrounded by the energy of the riders around you and along with the music makes the time fly by. Some rides will also include visualization and guided imagery as we try to replicate a real outdoor riding experience creating an environment that enables participants to make a connection between the body and mind.
24 Hour Fitness uses the Star Trac V-Bikes and my Group Indoor Cycling Certification is through Precision Cycling. Together they provide a superior designed cycle with a program that is scientifically sound and produces results. Best of all, the cycle and Precision Cycling program I follow have been developed and are supported by some of the most respected instructor trainers in the world.
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Latest Changes in Indoor Group Cycling
Outdoor cycling has long been considered a safe, effective sport with much data and scientific research to support its claims. But since the introduction of the first indoor cycling program, a variety of programs have been developed and instructor's teaching styles have evolved making the mechanics of indoor cycling very different from that of outdoor cycling. When indoor cycling first became popular it was sold as an athletic workout and was based on discipline, not rooted in science or cycling. Then the styles started changing and became more drill based with fancy, complicated "choreography". And even though this made the class more interesting it was even less rooted in science or cycling. People were having fun but not seeing results and injuries increased. As Group Indoor Cycling research and scientific data become more available we're learning that the more we can make indoor cycling similar to the mechanics of outdoor cycling the safer, more effective the workout will be. Today, as the need for injury-free and results oriented cycling workouts continue to grow, we're seeing a new group of cycling emerge with more instructors who are authentic cyclists (or at the very least being better educated in how the body functions in outdoor cycling compared to indoor cycling) who include more coaching and less drills, with classes rooted in science and a true outdoor cycling experience and feel.
Below are some common myths and misconceptions that we now know are injury risks:
Pedaling at high cadences to work harder and burn more calories: This is the part of class I find most frustrating.....getting people to slow down and use their gear to challenge their bodies. I also see instructors bouncing in the saddle from too little resistance and too high of cadence---which infruriates me---we are supposed to set good examples!! Many indoor cyclists have the impession that in order to work harder they need to pedal faster. This is not only incorrect but unsafe. This will damage your knees and is not worth however hard you think you are working. Try circling your arms around in the air really fast. Your heartrate goes up and your arms get tired but you won't see any results or improvement- anywhere... especially in your arms because there is no resistance against them and no muscle engagement to burn any more calories.
Why do people spin fast? Besides thinking they are working hard it's simply because they can. If they can go that fast they do no have enough resistance on their bike. In order to pedal at a higher cadence the resistance needs to be very low which is the only reason why they can pedal that fast. If you rode a bike outside in a gear that had little to no resistance you would go nowhere....fast....your bike will not move forward very far because you are not pushing against anything. If you ride outside you know this. If you don't ride outside then watch someone on a bike at a stop light. They are usually pedaling for balance so they don't have to unclip from their cleats but they are staying pretty much in the same place. In outdoor cycling we add resistance, making the body work harder to move the bike faster but the legs are actually moving slower because we're getting more power into the pedal stroke by recruiting more muscle. If you don't have a bike or don't want to ride outside then watch a bicycle race on TV...especially the Tour de France which airs the first 3 weeks of July.
Due to the mechanics of the indoor bike and its 38 lb flywheel that will pedal all by itself when there is not enough resistance against it, when you ride too fast or with too little resistance it causes bouncing in the saddle or pedals to bottom out because the flywheel is in control not you. These bouncing/shaking/jarring sensations travel through your knees, hips and spine causing unneccessary stress. When the resistance is too low and the cadence too fast the momentum of the flywheel is doing all the work. You need to add enough resistance so you are moving the flywheel therefore you are working harder to turn the pedals.
Injuries occur in and around the knee because the quadricep muscle is not engaging. When the quadricep muscle is contracted it helps keep your kneecap tracking correctly. When the legs are moving without enough resistance the quadricep muscle will not contract to keep the kneecap tracking properly leaving it vulnerable to injury. The faster you spin your legs the more likely your kneecap will come flying off.....not literally of course but the more vulnerable you become to an injury. More resistance means more muscle activation, increased muscle strength and endurance, which equals more caloric expenditure and less stress on the joints and connective tissue. Generally speaking, the cadence in class, regardless of the amount of resistance we add should be between 60-90 rpm's and never to exceed 100 rpm's. This part of my class will not change because my music tempo has always fallen between the acceptable ranges and will continue to do so.
Doing push-ups on the handlebars to build upper body strength, add variety and cross-train --Though upper body strength is an important aspect of cyling it is not cycling related to have your arms burnt out. A key ingredient to cycling is that your arms, shoulders, neck, etc. are not fatigued. Why waste energy doing push ups when your legs should need all the help they can get. Your upper body works hard enough to balance and support your body and help keep you stable on the bike. Doing push-ups hyperextends your neck and will contribute to shoulder impingement. We've never done these in my class so continue to do upper body strength training outside the cycle room.
Pedal backwards to work the quadriceps in a different way --Though I've never asked members to pedal backwards in my class, I'm amazed that I still see other instructors teach this and see members do it on their own. This not only puts you at risk for injury but is damaging to the bikes as it loosens the crank arm. The bikes are designed to tighten as you pedal forward so if someone was previously on the bike you're on and pedaled backwards you could be riding an unsafe bike.
Doing Isolation drills to aid in muscle recruitment and activiation, improve pedal stroke technique and build leg strength. This is not appropriate for a group cycling environment nor is it a natural cycling position or movement. Though instructors were told this was a safe drill, we've recently learned that it can be highly stressful to the patellar-femoral joint (kneecap).
The aggressive riding position or "Hover" drill--riding with the pelvis over the back portion of the saddle, "Slides"--moving forward and back horizontally over the saddle, standing jogs or runs-- where the body is more vertical than horizontal-- all to build strength and endurance. This also includes doing figure "8's" in the hover position either with your hips or your entire body. Studies have shown that the best and safest bio-mechanical position is for the body to stay over the center axis of the pedal at all times. When the hips are too far back it places strain on the posterior (back) part of the knee. When the hips are too far foward it places strain on the anterior (front) part of the knee and can shear the back side of the patella (kneecap).
Standing for extended periods of time to keep the intensity high and the class challenging--Standing in the sport of cycling has 3 purposes:
1. When you need to change position due to fatigue and soreness.
2. When you need explosive power such as sprinting.
3. When you need the force of your body when climbing.
Riding a stationary bike makes it easy to cheat-- there is no balance requirement, your form suffers when your pedal stroke "bottoms out", and you can put body weight into the handlebars instead of using core strength to maximize force into the pedals. Be aware of your form at all times. If your form is being sacrificed or if you find yourself cheating by lowering your gear or leaning on your bars, then you have been standing too long--you're down--sit down and take a break.
Interval Training to improve Vo2max and lactate threshold, aerobic and anaerobic fitness, strength, speed, power, and coordination and because it's a great calorie burner-- Interval training should be different in composition, as there are 3 variables that can be altered; intensity, work period and rest period (recovery). These distinctions are important because the volume of high-intensity work plays a strong role in determining how much fitness will be derived from any particular form of training. You have to reach overload training for the training to be effective. We will continue to do interval training though it will not focus on high cadences as research now shows that to be unsafe and ineffective. What's changed is the speed and tension. Even though our legs will be moving slower, we will actually be working harder because we'll be pushing a bigger gear to recruit more muscle activation which in turn will burn more calorie and improve speed, power, strength and aerobic/anaeroibc fitness to a higher level.
Classes now MUST be rooted in sound science with the emphasis being on long-term safety, injury prevention and results. So will indoor cycle become boring and monotonous? Let's hope not. That will all depend on the "coaching skills" of your instructor. I believe it is important to make classes interesting and challenging, safe and effective without straying from scientifically sound framework. I will try to make the ride challenging, interesting, fun and as close to a "real ride" as possible. For those of you who already ride outside, the classes will make sense to you and you will understand the concepts. Those who have never experienced outdoor cycling; climbing hills, sprinting, shifting gears, etc. may take a little longer to catch on. I suggest you dust off your bike and go for a ride. Experience what true cycling is all about. Be adventurous and go on a bike tour such as the Tierra Bella in April or Strawberry Fields Forever in May. They are a lot of fun, challenging, exciting with beautiful scenery and you get to end your ride with a great meal!!
Click here for more Cycling Do's and Don'ts--From push-ups on the handlebars to "isolations," while done with good intentions, it’s important to know what movements should not be done on in Group Indoor Cycling and why.
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The Star Trac® Precision Cycling™ program applies the latest research in athletic training, sports science and cycling biomechanics to help participants achieve measurable results. This scientific and "real-world" approach to Precision Cycling™ makes the program adaptable to the widest range of participants at any fitness level - from beginners to elite cyclists.
The Precision Cycling™ Program maintains an adherence to training principles that incorporate higher gears and powerful pedaling that burns calories. This is favorable to competing programs that use rapid pedaling against little resistance resulting in lactic acid burn, localized fatigue, and unfortunately, member frustration. Special techniques such as Star Trac's "Intensity Monitoring" are applied to teach participants how to coordinate proper cadence and resistance to meet their individual intensity requirements yet allow them to keep pace with the group. These non-intimidating techniques allow members - of all ages and fitness levels - to participate in a safe, effective and biomechanically sound form of exercise and be equally enthused!
Classes Emulate Outdoor Cycling.
Once the group program begins, music (serving as a metronome) is introduced to set a pace and to create a motivational environment. The instructor leads the class over various terrains, including inclines, hills and flats. They also pedal through varied pace intervals in order to build endurance. All the while, the instructor maintains constant communication with participants to announce where they are in terms of terrain, time and pace.
How Does Precision Cycling™ Differ From Other Programs?
Precision Cycling™ replicates the authentic cycling experience by incorporating safe, manageable RPM's (revolutions per minute) and resistance levels that increase caloric expenditure and improve performance, while many other programs encourage excessive speeds that simply do not create a realistic cycling experience.The unnaturally rapid movements of competing programs not only intimidate the new enthusiast who may not return to the program - or even the fitness center - but can also lead to injury. With Precision Cycling, riders experience real group camaraderie because it teaches participants to ride in a uniform cadence, yet each individual is in full control of adjusting their own resistance to meet their individualized intensity goals.
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"The bicycle is a curious vehicle. Its passenger is its engine." ~John Howard
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