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Indoor Cycle Training

Here are some simple sessions to teach you how to use your bike spinning or indoor cycling.

One of the special features of the spinning bike is that you do not have a speedometer or system to measure your effort. You adjust your resistance to sensations.

Spinning training sessions

Some remarks are necessary: ​​as simple as it may seem pedaling is technical.
One can not push in the pedals without real resistance under penalty of finding the saddle particularly uncomfortable by jumping on it with each return of cranks.
Conversely, to put too much resistance to have an effective cadence of pedaling does not make sense.

Some “spinners” are equipped with a cadence meter, use it to stall your pedaling:

warm-up – easy pedaling: 90 rpm (round per minute or crankset per minute),
riding or pedaling in force: 70-80 rpm,
time trial or velocity: 100-110 rpm.
The sessions

Besides the monotonous aspect of training alone, you will gain efficiency by focusing on your goal and technique.

Improvement of general endurance

Or how to replace the Sunday footing with a more complete and less traumatic exercise!
Indeed, if your joints no longer support the running, they will appreciate the bike more. As a warm-up before a weight training or as a single goal, pedal at a gradual rate to raise body temperature and heart rate.
From 15 minutes, you can adjust the resistance of your bike to increase the difficulty.
Keep in mind to keep a rhythmic pedaling despite the difficulty.

Example of session:
Warm-up: 10-15 ‘in flexibility.
Body: 25-35 ‘at regular rhythm (close to 90 rpm or 70% maximum heart rate (or max. HR))
Cool down: 5-10’ slow
Total duration: 40-60 ‘.

Improved muscle strength

Cycling is probably the way to strengthen your legs in the most complete way. Pedaling is such a complete exercise that a dozen weight machines are needed to match it. Quadriceps, glutes, calves, adductors, everything passes!
In order to strengthen your legs harmoniously, take an increasingly important resistance while maintaining an optimal pedaling quality.
In order to use the abdominals while pedaling, you can position your hands on the handlebars but without grasping it: thus, you will not pull on the latter and will be forced to contract your chocolate plate firmly to be powerful.

Example of session:
Warm-up: 10-15 ‘in flexibility.
Body: 3 blocks of 5 to 8 ‘at a rate of 70-80 rpm (adjust the resistance accordingly)
Recovery by pedaling without resistance between 2 and 4’.
Cool down: 5-10 ‘slow
Total time: 40-60’.

>> Read our file: Make abdominals to breathe better?

Improved muscle tone

Spinning training sessions

It is the counterpart of strength in cycling; it is necessary to be able to turn the pedals quickly at the risk of being hurt!
Everything is a matter of control and again, with tight abdominals: it is not a question of pedaling without resistance on his indoor bike but adopting a cadence close to 110-120 rpm while maintaining a position almost frozen.
Any jumping on the saddle or movement of the bust is to be avoided as all your energy has to go in your legs and pedal.

Example of session:
Warm-up: 10-15 ‘in flexibility.
Body: 6-8 blocks alternating (1 ‘force 70 rpm – velocity 110 rpm)
Cool down: 5-10’ slow
Total time: 30-40 ‘.

Improved PMA or Maximum Aerobic Power

The PMA is the equivalent of the Maximum Aerobic Speed ​​in running. This still does not tell you anything and well it is the maximum speed (or power) that allows you to stay in endurance. Beyond that, your effort would be short because too violent.
To improve this quality, split training is ideal: in short but intense sequences, you can gradually increase the durations of effort.

Example of session:
Warm-up: 10-15 ‘in flexibility.
Body session: 6-12 blocks alternating (30 ” dancer – 30 ” seated in a quiet pedaling)
(40 ” dancer – 20 ” seated in a quiet pedaling)
(1 ‘dancer – 30’ ‘seated in quiet pedaling)
(1 ‘dancer – 30’ ‘pedaling seated fast – 30’ ‘sitting in quiet pedaling)
Cool down: 5-10’ slow
Total Time: 25-50.

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