{"id":13089,"date":"2025-04-01T12:41:44","date_gmt":"2025-04-01T12:41:44","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=13089"},"modified":"2025-04-10T09:10:58","modified_gmt":"2025-04-10T09:10:58","slug":"fundamentals-of-indoor-cycling","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/fundamentals-of-indoor-cycling\/","title":{"rendered":"Five fundamentals of indoor cycling"},"content":{"rendered":"

Neil Troutman goes back to the start with indoor cycling, rediscovering essential skills and techniques to bring you five fundamentals of indoor cycling<\/h2>\n

When I first started teaching indoor cycling in 1996, the approach was straightforward \u2013 we were even drawing little shapes in boxes to guide the ride. Since then, indoor cycling has become a staple in gym schedules worldwide, growing in popularity and evolving many times over. However, during these years of tremendous growth, some essential skills and techniques seem to have faded from practice.<\/p>\n

In the quest to deliver quick results, gain popularity or be influenced by peers, instructors may be tempted to overlook or abandon the basics, often perceiving them as too simple or boring. This can result in pushing riders beyond their abilities without proper coaching or explaining the purpose behind the workout. Such an approach carries long-term risks, including poor performance, injury and potentially alienating individuals who wish to attend the class. It is crucial to prioritise foundational skills, understanding that the basics are not merely a starting point, but a vital component of sustained growth and success.<\/p>\n

Five fundamentals of indoor cycling we should focus on:<\/strong><\/h4>\n

1. Bike set-up<\/strong><\/h4>\n

A correct bike set-up is essential for both rider safety and optimising pedal stroke, which directly impacts the effectiveness of the workout. With the global rise of rhythm riding, where much of the class is spent standing (we\u2019ll address this further later), saddle height seems to have lost its significance. However, if a rider needs to sit during the class, they should always return to a safe and proper position.<\/p>\n

The ideal saddle height ensures that the rider’s leg is slightly bent, maintaining a 25-35\u00b0 angle at the bottom of the pedal stroke. This slight bend maximises power output, reduces fatigue, lowers the risk of injury and \u2013 perhaps most importantly \u2013 improves comfort of the saddle (yes, it\u2019s true!).<\/p>\n

When the saddle is too low, the knees bend excessively, leading to discomfort and an increased risk of knee injuries. The reduced range of motion also decreases pedalling efficiency, leading to faster fatigue, poor posture and lower power output. Similarly, a saddle that is too high can lead to overextension of the legs, increasing the risk of hamstring and knee injuries, and causing strain on the Achilles\u2019 tendons and calves. Riders may experience rocking hips, discomfort and lower back pain, all of which reduce pedalling efficiency.<\/p>\n

Call to action:<\/strong> No matter how experienced your riders are, revisit bike set-up at the start of every class. Remind them that proper set-up is the key to a safe, effective and enjoyable ride.<\/p><\/blockquote>\n

\"\"<\/strong><\/h4>\n

2. The warm-up: Why it matters<\/strong><\/h4>\n

The warm-up is often seen as an afterthought, rushed or skipped altogether due to time constraints. However, a proper warm-up is vital for any workout, especially in indoor cycling, where intensity can quickly ramp up. The purpose of a warm-up is to prepare the body for exercise by gradually increasing heart rate and muscle temperature, loosening up the joints, and engaging the muscles that will be used during the workout.<\/p>\n

An ideal warm-up should last between five and 15 minutes, depending on the class’s intensity. For low-intensity classes, a five-minute warm-up is usually enough. However, for moderate- to high-intensity rides, a 10- to 15-minute warm-up that gradually builds in intensity is essential.<\/p>\n

The benefits of a thorough warm-up include:<\/p>\n

    \n
  • Gradual increase in heart rate:<\/strong> Prepares the cardiovascular system for exercise and ensures better blood flow to muscles.<\/li>\n
  • Improved flexibility and mobility:<\/strong> Loosens up muscles and joints.<\/li>\n
  • Mental focus:<\/strong> Helps riders shift their focus to the workout ahead.<\/li>\n
  • Activation of the nervous system:<\/strong> Enhances co-ordination and overall movement efficiency.<\/li>\n
  • Increased muscle temperature:<\/strong> Research shows that even a slight increase in muscle temperature can improve performance by 2-5%. Warmer muscles are more elastic, and the body can work harder and more efficiently.<\/li>\n<\/ul>\n

    Call to action:<\/strong> Think back to the last time you spent a full 15 minutes warming up your class. If your warm-ups feel dull or rushed, incorporate fun drills or interactive elements to engage riders and ensure they get the benefits of a thorough warm-up.<\/p><\/blockquote>\n

    But if you’re thinking, “Warm-ups are boring, what can I do to make them more engaging?\u201d, stay tuned! Continue reading for tips on making warm-ups more fun and interactive.<\/p>\n

    3. Pedal technique: Refining the stroke<\/strong><\/h4>\n

    The warm-up is the perfect opportunity for riders to focus on refining their pedal technique. Indoor cycling isn\u2019t just about moving your legs \u2013 understanding the different phases of the pedal stroke can greatly improve efficiency, power output and overall performance.<\/p>\n

    There are four phases in the pedal stroke:<\/p>\n

      \n
    • Power Phase (1-5 o\u2019clock):<\/strong> This is where most of the force is applied, driving the pedal down.<\/li>\n
    • Pulling Phase (5-7 o\u2019clock):<\/strong> The rider pulls through with the hamstrings to maintain momentum.<\/li>\n
    • Upstroke Phase (7-11 o\u2019clock):<\/strong> The leg moves upward smoothly.<\/li>\n
    • Transition Phase (11-1 o\u2019clock):<\/strong> Completing the cycle and transitioning back to the power phase.<\/li>\n<\/ul>\n
      Heel dropping vs toe pointing<\/strong><\/h5>\n

      Heel dropping<\/strong>
      \nDropping the heel during the pedal stroke has both pros and cons.<\/p>\n

      Benefits<\/strong>:
      \nA subtle heel drop (5-10\u00b0) during the transition phase can help engage the glutes and hamstrings earlier in the stroke, leading to a more powerful and efficient pedal motion. This slight adjustment maximises muscle engagement and makes the stroke more effective.<\/p>\n

      Toe pointing<\/strong>
      \nRiders should avoid pointing their toes during the pedal stroke, as it can diminish force application. Ideally, the ball of the foot should be pressing down on the pedal.<\/p>\n

      Call to action:<\/strong> Encourage riders to focus on technique during the warm-up, ensuring a smoother, more effective pedal stroke that enhances their overall performance.<\/p><\/blockquote>\n

      Incorporate cadence drills into the warm-up as well to spice it up.<\/p>\n