Extreme indoor cycling

Tips for a safe and effective ride

• Sit with a long spine and in a neutral position. Never slouch forward resting on to handlebars with elbows.
• Shoulders should be back and square
• Keep your eye gaze forward lifting the crown of the head upwards
• Wrists should be straight
• Slight bend in the elbows
• Keep feet parallel to the floor
• Pelvis should stay strong and active in the neutral position. Never bounce on the seat while pedaling.
• Knees should have a slight bend and never locked
• Weight should be kept over the saddle in the lift position. Avoid weight bearing with hands and wrists.
• Keep upper body relaxed

In Preparation

If it's your first time in group cycling class let the instructor know. You don't have to complete a whole class your first time. If you do leave before the class has ended give yourself plenty of time to cool down. Your instructor can advise you on this.

Drink a glass of water before the class and finish a bottle of water for its duration.

Cycling shorts with padding or the use of a gel seat can make for a more comfortable ride. Wear clothing that is evaporative. Be prepared to sweat away water and unwanted calories.

Research Supported Caloric Expenditure

In a typical 45 minute group cycling class the research indicates that the average caloric expenditure is 346 calories for women and 527 calories for men.

(Stavig, A, P. Francis and M. Buono. Physiological response to a typical cycle Reebok studio cycling session. ACSM Health and Fitness Journal, 1998.)

Feel free to contact me with your questions at farhandhalla@farhandhalla.com.

Farhan Dhalla is a Registered Physiotherapist, International Presenter and Reebok Master Trainer. Visit farhandhalla.com for more information.