CYCLING CONTRAINDICATIONS

The following movements are variations on cycling technique that can compromise your workout:

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.

Pedaling at high cadences to work harder and burn 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 not 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....your bike will not move forward very far because you are not pushing against anything. If you ride outside you already know this. 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.

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 pedal too fast or with too little resistance it causes bouncing 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 70-90 rpm's and never to exceed 110 rpm's.

Doing push-ups on the handlebars to build upper body strength, add variety and cross-train -- Excessive upper body movement, including crunches, pushups and excessive side-to side leaning is not only inefficient, it can throw off your balance and possibly strain your back and neck. There’s insufficient resistance to build strength and the erratic movements can disrupt balance and misalign the body. If you want to build-upper body strength, dedicate time to these exercises in a separate strength building session—off the bike.

Pedal Strokes--Do not pedal backwards or with one foot out of the toe cage or cleat. Pedaling with one leg is an advanced drill that elite cyclists practice on trainers—not fixed-gear bikes like the ones we use in class, these drills have absolutely no benefit, since muscles work the same and burn equal numbers of calories pedaling forward and backward. Pedaling backwards also damages 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.

Jumping Too Quickly-- Jumps are effective and challenging, but when they’re performed too fast, they don’t do any good. Since the focus of Jumps is to create smooth transitions between seated and standing positions, the key is proper speed. If Jumps are performed too quickly, the exercise is ineffective.

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.

Riding "tri style"--You’ve probably seen elite cyclists ride in a similar position using aero bars. Since triathletes have custom fitted bikes with shorter top tubes, they can stretch into this position comfortably. On the V Track bike, this hyper-flexed position may strain the back and can be uncomfortable, particularly for shorter individuals. When you’re riding a road bike, this position is not as potentially harmful because your bike moves. But because the V Track bike you ride in class can’t move, your body needs to be relaxed enough to dissipate the energy you’re creating. Keeping your back or any part of your body completely still can place excessive tension on the hips, lower back and/or neck.

Dropping the seat--“Hardcore” instructors have been known to drop the bike’s seat, forcing their students to remain standing. Riders must have the ability to go at their own pace and recover, which means that they should always have the option to ride seated. Removing the seat could cause a rider to over-exert or injure themselves.

Stretching on the bike--Stretching can be as important as the ride itself and it’s best done off the bike. Stretching seated with one leg up on the bike or standing with one leg on the handlebars can do more harm than good. It’s easy to accidentally slip out of pedals, or worse—off the saddle. Allow your body time to cool down and dedicate time to stretching off the bike.

Instructors adjusting a participant's resistance--Turning a participants’ resistance knob or even quantifying a change in resistance (two turns to the right!) is never a good idea. Not only are instructors unable to judge how much resistance a particpant can tolerate, but significant differences from one bike to another makes this a dangerous proposition. Instructors should be cueing you using rate of perceived exertion. For those with a fear of resistance, talk to your instructor about how to overcome any misperceptions you may have.

Riding with no hands--While it’s OK to ride with no hands at low resistance during warm-ups and cool-downs doing so at other times places excessive pressure on the lower spine and makes it difficult to maintain a smooth pedal stroke. Core conditioning should not be attempted on the bike. Stability ball work, Pilates and yoga are all effective ways to build core strength.

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. Isolating the lower body while pedaling might feel like a great exercise for the quadriceps, but it can place undue strain on the knees and spine. Your body must be relaxed enough to soak up energy that has nowhere else to go.

Classes 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 and with beautiful scenery and you get to end your ride with a great meal!!

Instructors should teach with passion, energy and creativity to create gut-busting rides that keep participants motivated and engaged. There may be just five core movements but with a good instructors little imagination, the possibilities are endless.

"Spinning News", Mad Dogg Athletics; Updated 12/09