CYCLE FAQ'SWant to know what to expect or how to get the most from your cycling class? I've never taken a cycling class before. What should I expect? Every class is a little different, but one of the great things about indoor cycling is that it is adaptable to your fitness level. There's no competition, no complicated choreography and you can go at your own pace without interfering with anybody else in the class. It's always OK to sit down, gear down, or slow down so listen to your body and adjust the resistance, body position and/or cadence accordingly. Anyone can benefit from a cycling class. And because you can go at your own pace by controlling the resistance on your bike, taking cycling classes is a great way to get fit. What makes cycling classes different from other group exercise classes? A well planned and designed class with invigorating music and visualization come together to make a cycling class both fun and effective. If you've ever left a group exercise class feeling frustrated, you'll appreciate that there are no complicated moves to learn with cycling. You don’t have to know your right foot from your left, or be concerned which direction you should be moving. Regardless of how fit, flexible or coordinated you are, you'll get a great workout. Simply hop on your bike, set the resistance to the level that's right for you, and let your instructor guide you through the ride. Why do we have recovery periods during the ride? You should be working hard enough during the ride to want and need a break. If you feel like you don't need time to recover then you're only working as hard as you can---not as hard as you could. If you don't need a recovery then you weren't working hard enough. What is "threshold edge?" This means you are working at an intensity that makes you feel nearly breathless. Imagine you're standing on the edge of a cliff, about ready to jump...but don't go over. You're at that place just between aerobic and anaerobic.
How many calories will I burn in a cycling class? The number of calories you'll burn depends on a number of factors, including your weight, muscle mass and the intensity at which you exercise. Research indicates that on average, participants burn approximately 400-500 calories and depending on the above mentioned criteria, as much as 600-700 calories in a 60-minute workout. For comparison's sake...Traditional step, aerobic and kickboxing classes burn about 350 calories, and depending on the level of the class--pilates classes about 125 calories, yoga classes about 250 calories. What is the approximate equivalent distance in road miles traveled? The "distance" traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80-110 rpm is equivalent to approximately 15-20 miles on the road. One of these days I'm going to get find a gadget that attaches to the bike and find out for sure. If anyone knows of such a device, please let me know. How is taking a cycling class different than just riding a stationary bike? Cycling class makes riding a stationary bike more fun by adding variety and visualization into your workout. A motivating group setting, energizing music and knowledgeable instructors make cycling class an incredible experience. Will taking cycling classes make my legs bulk up? The "climbs" that are incorporated into a cycling class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. Just look at the legs of a cycling professional and you’ll notice that with the exception of a few, they do not have large, bulky leg muscles. Sometimes my toes/feet go numb while I'm riding? How can I solve this problem? The most common cause of numbness is restricted blood flow to the feet, which can be caused by soft soled shoes such as regular fitness shoes or shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn't help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot. A proper fitting cycling shoe will also help. In addition, you may be riding "heavy" in the saddle by allowing your pelvis to "tuck under". This may cause poor circulation to the lower extremities of the leg. Try standing up a little more frequently to encourage better circulation to the feet or adjust the position of your pelvis in the saddle. If I have an injury from another sport is cycling class a good alternative? While taking a cycling class may be an excellent way to cross train and even though it is completely non impact, it is also a biomechanically stressful sport so only your doctor can determine if the cycling class is a safe option for you. A sprint is an advanced move in which riders go at an "all out" pace for about 30 seconds. For more details click here. What muscles are used in Group Cycling? The following muscles are used: latissimus dorsi (back), spinal erectors (muscles that run along your spine), gluteus maximus (butt muscles), hamstrings (back of your thighs), gastrocnemius/soleus (calf muscles), quadriceps (front of your thighs), triceps (back of your upper arms), biceps (front of your upper arms), pectoralis major/minor (chest muscles). The above muscles should be involved during the warm-up/stretch segment of the class and stretched again after class. How do you know the difference between "good" pain and "bad" pain? And what are the best ways to push through pain? There are two distinct types of pain: effort pain and injury pain. You feel effort pain when you're pushing yourself to the upper end of your abilities. It's usually not a sign that something is physically wrong, but just an overall feeling of fatigue and exhaustion. For example, cycling a minute at your fastest pace will result in effort pain, particularly during those last 20 seconds or so. In general, effort pain is temporary and controllable, so if you slow up or stop, it should subside quickly. Pushing through this "good" pain is the way to improve performance. When you make your body work harder than it's used to, it responds by getting stronger and faster. Effort pain has a strong psychological component, so practicing strategies to deal with it will help you achieve your goals. Try using positive self-talk with key phrases like "I'm getting stronger," "I feel smooth and relaxed," and "I am tough" to move beyond the pain. Focusing on controlling your breathing and relaxing your muscles can also help. For example, many cyclists will consciously relax their face, loosen their shoulders or shake out their arms, and may adjust their position on the bike to help alleviate the muscle tension that comes with high-intensity efforts.Be careful not to push so hard that you become light headed, dizzy, experience chills, or feel nausea. These are signs you're overdoing it. Injury pain, or "bad" pain, is a whole different matter. It happens suddenly and requires immediate attention. Trying to push through an injury is never a good idea. Working out while injured causes other muscles to overcompensate for the weakened area, resulting in slower healing, and often creating a new injury somewhere else. If you're trying to push through injury pain, you're misdirecting your energy and focus. Remember, a week off now is better than a month off later, so focus on healing the injury as quickly as possible, and if it persists, see your doctor. |