CYCLING SPEED AND GEARS

When cycling outdoors, the workload is determined by a number of different factors, including wind and terrain. A cyclist must react to a multitude of external controllable and uncontrollable variables to complete their journey.

Although indoor cycling replicates outfoor cycling in many ways, there are some major differences in workload factors. First, a rider is not reacting to any uncontrollable forces (besides the instructor, of course!). Second, the workoad is manipulated by only two controllable variables; cadence (speed) and resistance (gears). Because these variables are controllabe, each rider can determine exactly how "steep" their hill will be, how much wind "resistance" they will encounter and what "pace" they will ride at.

In outdoor cycling when we want to go faster, we add gear to propel our bike forward faster. We have to push harder on the pedals to generate more power into the pedal stroke to get that speed and it can be very intense. In indoor cycling the misconception is that we have to pedal faster to work harder. This is not only incorrect but unsafe. In order to pedal at this higher cadence the resistance needs to be very low which is the only reason why we can pedal that fast. If you rode in this manner outside you would go nowhere. 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. 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 because the flywheel is in control not you. These bouncing/shaking/jarring sensations travel through your knees, hips and spine leading to potential injury. 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 because the quadricep muscle is not engaging. When the quadricep muscle is contracted it helps keep your knee tracking correctly. When the legs are moving too fast without enough resistance the quadricep muscle will not contract to keep the knee cap tracking properly leaving it vulnerable to injury. More resistance means more muscle activation, ie; working harder which equals more caloric expenditure and less stress on the joints and connective tissue. But when there is no resistance against the flywheel we are not working as hard as we should be.

Gears/Resistance

"Gear" refers to how much resistance is being applied by the brake pad to the front wheel of the cycle and can be used to replicate specific terrain (hills, climbs, flats, sprints etc.), forces (headwinds, tailwinds, etc.) and gears (bigger, slower gears versus smaller, faster gears). I try to use the word "gear" when we want to go faster because in outdoor cycling we shift gears to increase speed and the word "resistance" or "tension" while climbing since we're trying to replicate the mountain by increasing its steepness.

Because all the bikes are “geared” slightly different and one bike may not feel exactly the same as another I will not ask you to turn your gear/brake knob a certain number of turns. Instead, when I ask you to “gear up” I want you to turn your knob only enough to where you feel the resistance level increase. This amount of “turn” may be different on every bike and will be felt differently by every person as no two people’s strengths and abilities are the same. At all resistance levels it should feel like your pedals are floating horizontally instead of vertically, your feet will move in circles but your legs will move in an oval shape since the resistance will be heaviest at the beginning of the pedal stroke (between the 2:00 and 4:00 positions) and lightest as you complete the pedal stroke (from approx. 7:00 to 10:00).

Cadence/Speed

Cadence (sometimes referred to as pedaling speed) is manipulated by the amount of power that is put into the pedal stroke. Riding at a high cadence without resistance is ineffective and unsafe. There should always be some resistance on the bike. If you begin to bounce in the saddle, or if there are “dead spots” in your pedal stroke, increase the resistance. Riding at a consistent pace with good resistance develops power, strength and endurance. Familiarize yourself with all movements at a moderate pace before you attempt to increase your speed.

Often times we will pedal to the beat of the music to determine the cadence of the profile. First, we find a pace so that we hit the "push-point" with the beat of the music. You can do this by looking down at your legs and counting one leg for every half beat or each leg for each single beat, depending on how I instruct you to count.

Second, keeping this fixed pace with the music, you will increase resistance (gears) until you find the resistance that appropriately challenges you at the fixed pace of the song.

This method is very useful to accommodate both beginners and advanced riders because everyone in the class will be pedaling at appropriate and safe cadences, but it allows everyone to challenge themselves individually by manipulating your own resistance as desired.