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Myths and errors that exist, that people ask me and that can be seen today regarding indoor cycling:
1) The first thing to deny is anyone can give a cycle class
An indoor cycling session has to undergo proper planning and a structure from beginning to end. It isn’t just about pedaling a bike with music. Anyone can not teach an indoor cycling class.
2) The indoor cycle is what you lose the most
The theory says that the highest fat intake occurs in work at medium-low intensities of a continuous nature and that carbohydrates are used to a greater extent at medium-high intensities. For weight loss, we are interested in producing an energy imbalance (intake-expenditure) when controlling the number of calories that are kept in our body.
3) To get results in indoor cycling class you need to move a lot
It horrifies me to see “instructors” inventing methods or movements to try to liven up their classes because they are not professional enough to give a good class without doing strange things. No dips are made on the handlebars, you don’t dance on the bike, you don’t do choreographies, you don’t do squats, you don’t pedal harder with one leg than the other, you don’t swing on a bike, I’ve even arrived to see an instructor removing the saddles. During an indoor cycle class, the muscles of the upper body, rectus abdominis, lumbar area are intrinsically worked, without the need to do anything else.
4) If I do a lot of indoor cycling, my legs will get damaged
We must start on the basis that the indoor cycle is an exercise of muscular and cardio-respiratory resistance in which we work, above all, the lower body and core or central part of our body.
Cycle sessions, as a general rule, usually last between 45 and 50 minutes, which are constantly spent pedaling at different rates and with different loads. With two weekly sessions of 45 minutes, you will notice a toning and shape of your legs and buttocks, being aerobic work the hypertrophy is minimal, therefore do not fear for the growth of your legs.
5) I love pedaling fast and sprinting on the bike
The theory and human biomechanics tell us that, in order to pedal on the bike, we must respect certain ranges to avoid injuries.
- Flat 81-110 BPM
- Sprints 110-130 BPM
- Mountains Up to 80 BPM double time
Anything that falls outside these ranges can be harmful to our knees. In the case of jumpings or standing sprints, they should never be done above 110 BPM since body control is reduced and it is more difficult to maintain the position.
6) Give the session like in a disco
Today’s cycle rooms are equipped to be as welcoming and motivating as possible. Colored lights, high-powered speakers, mirrors, etc.
We start with the mirrors, which have a crucial function, that of the student seeing himself and correcting the position of it, although many people use it simply to look at each other.
If we turn off the lights so that the class has more atmosphere, we are canceling the mirrors since we avoid those corrections, and many people will not see each other and be able to avoid making mistakes, in turn, the monitors themselves will not see their students and therefore not correct them.
The music must have a pleasant volume, which motivates the students but without being unpleasant, in addition to the fact that the orders given by the instructor reach everyone.
7) The aero position causes controversy in indoor cycling classes
We are used to seeing in a triathlon this characteristic position of going crouched, arms together and forward and with the body behind, which provides us with greater aerodynamics when we ride the bike.
It is not advisable to pedal under the saddle and behind it, which is usually what is done because the aero position is, hips at saddle height, a body controlled by an isometric contraction of the abdomen, without arching the back and without losing the effectiveness of the pedal stroke, it could even be beneficial.