Why you need to incorporate indoor cycling for endurance training before doing an iron man triathlon27/4/2023 - ICI staff Preparing for an Ironman triathlon is a daunting task, requiring a tremendous amount of physical and mental preparation. One of the key components of any Ironman training plan is endurance training, which includes cardio workouts like running and cycling. You do need to train both as both are elements in the event. But also, both running and cycling are excellent ways to improve endurance, however, when it comes to endurance training before an Ironman triathlon, cycling (and especially indoor cycling) has several advantages over running (although again, you are going to need to do both). Ironman is not something you can just wing.
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- ICI staff Indoor cycling, is super-effective in getting your heart pumping, muscles working, and calories burning. One of the essentials to a successful indoor cycling workout is finding the right amount of resistance to give you the gains you want. If you're unsure whether you're pushing hard enough, here are some signs that you may need to add more resistance to your indoor cycling routine:
- ICI staff If you're a regular indoor cyclist or an instructor, you know that comfort and performance are crucial for an enjoyable experience on the bike. While you may have the basics covered with cycling shoes and appropriate clothing, there's one item you may want to think about: padded bike shorts. These shorts can make a significant difference in your comfort, performance, and overall experience during indoor cycling classes. Let's have a look at how you can benefit:
- Staff writer It's not necessarily all about the bike. Here are essential elements that every cycling studio should consider to create a memorable member experience.
- ICI staff While the focus of indoor cycling is often on the intensity and duration of the session itself, one crucial element that should never be overlooked is the warmup. This is the easiest way to spot the difference between an expert instructor and an ordinary one. Spending the first 10 minutes of your session warming up riders can significantly enhance their performance, reduce the risk of injury, and maximise the benefits of their workout. And why wouldn't any instructor want that?
Warm ups should be properly planned - just 'allowing riders to move their legs' for a few minutes when they arrive prior to the session isn't enough. How do you know how much resistance they have on? How do you know the cadence is effective? You don't. You're also sending a message about your own expertise if you're abdicating responsibility for the warm up to your riders. If they don't know what it's for, they'll assume you don't either. - ICI staff Parkinson's disease is a neurodegenerative disorder that affects the central nervous system, causing motor symptoms such as tremors, stiffness, and difficulty with movement. It is a chronic and progressive condition that affects millions of people worldwide. While there is no cure for Parkinson's disease, there are several treatments available that can help manage symptoms and improve quality of life. One of these treatments is indoor cycling. Indoor cycling is a low-impact aerobic exercise that involves pedalling on a stationary bike. It has become increasingly popular in recent years due to its numerous health benefits, including improved cardiovascular fitness, increased muscle strength and endurance, and weight loss. However, can it help with Parkinson's disease? In a study published in the Journal of Parkinson's Disease, researchers found that cycling can improve motor function, balance, and quality of life in people with Parkinson's disease. The study included 128 participants with Parkinson's disease who were randomly assigned to either a cycling group or a control group. Those in the cycling group participated in 30-minute cycling sessions three times a week for eight weeks. The results showed that the cycling group had significant improvements in motor function and balance compared to the control group. - ICI staff Indoor cycling is an excellent way to lose weight, and it has numerous other benefits. Not only does it help you shed those extra pounds, but it also helps you improve your cardiovascular health, reduce insulin resistance and strengthen your muscles. But how you go about it will determine how much weight you can lose. Here are some factors to consider:
Pedalling for Health: Is there a Limit to How Often You Can Cycle Without Adverse Health Effects?8/2/2023 - ICI staff Cycling (and indoor cycling) is a popular form of exercise that offers numerous health benefits. It is a low-impact exercise that is easy on the joints and can be done at any age. Cycling is a great way to improve cardiovascular health by reducing cholesterol, blood pressure and improving circulation, reduce the risk of chronic diseases such as diabetes by reducing insulin resistance and burning fat, and improve mental health with a great release of endorphins. But as with anything, too much can reduce the benefits you gain.
- ICI staff Efficient pedalling technique is essential for cyclists (both indoors and outdoors) to achieve their maximum potential and improve their strength and performance. An efficient pedalling technique allows generate more power with less effort and reduces the risk of injury. Equally, an inefficient pedaling technique can lead to decreased power output, discomfort, and injuries — and a frustrating lack of results.
- ICI staff Stationary bicycles, also known as exercise bikes, studio bikes or static bikes, have been a popular piece of fitness kit for decades. They provide a low-impact cardiovascular workout that can be done in the comfort of your own home or at the gym or cycling studio. However, like any fitness equipment, there are advantages and disadvantages to using a static bike.
- ICI staff There's a limit, but the length of time varies depending on several factors.
Factors That Affect Cycling Endurance The length of time you can cycle without rest depends on several factors, including:
- ICI staff Indoor cycling is an effective and convenient way to burn bags of calories, stay fit and healthy. However, spending extended periods of time on a stationary bike can also lead to discomfort - down there. Saddle soreness is pain, chafing, or irritation in the buttocks or perineal area caused by prolonged pressure on the bike seat. But don't worry! There are strategies you can implement to prevent saddle soreness and enjoy your indoor cycling sessions in comfort.
What gets easier as you continue to ride a stationary bike is that you build strength and stamina, you grow in confidence and you get used to the riding position which enables you then to ride for longer and at higher intensities - in this sense, yes, it gets easier. So if you’re starting out with a stationary bike, it’s best just to do as much as you enjoy, ride with great tunes, use something like Intelligent Cycling to provide focus and effective workouts - enjoy the process so you build a habit, and it’s the habit that gets you the results you want.
What doesn’t get easier is the intensity. As you get fitter and stronger, you just add more resistance. This means you can work harder, get better results, burn more calories etc in the same length of time. No, it’s never easy - you just get stronger. Enjoy! What gets easier as you continue to ride a stationary bike is that you build strength and stamina, you grow in confidence and you get used to the riding position which enables you then to ride for longer and at higher intensities - in this sense, yes, it gets easier. So if you’re starting out with a stationary bike, it’s best just to do as much as you enjoy, ride with great tunes, use something like Intelligent Cycling to provide focus and effective workouts - enjoy the process so you build a habit, and it’s the habit that gets you the results you want.
What doesn’t get easier is the intensity. As you get fitter and stronger, you just add more resistance. This means you can work harder, get better results, burn more calories etc in the same length of time. No, it’s never easy - you just get stronger. Enjoy! A time trial is basically a fast flat, but more intense, and has more shape to it:
Will I burn fewer calories if I don't do upper body exercises on the bike?To get the best results from indoor cycling, skipping any ‘upper body exercises’ while on the bike and concentrating one pedalling technique with an appropriate level of resistance (intensity) and cadence (footspeed) is the best thing to do - and will burn a good number of calories. Obviously calorie burn is determined by several factors including
How do you become an indoor cycling instructor?It's just pedalling and talking, right?
A good instructor will make it look effortless (except for the sweat), but what makes a good instructor, and how can you be one? What makes a great indoor cycling instructor All instructors should be able to deliver safe and effective classes, which means they should understand and be able to apply principles of anatomy, physiology and sports science to help riders get the most out of their sessions. This knowledge is essential to avoid injury - but effective workouts don't just happen. What is immersive indoor cycling?'Immersive' fitness is becoming more of a thing. Most people are familiar with the traditional studio setup where there is a group of bikes in a studio space and riders follow directions from an instructor. The immersive element is the addition of more tech.
Some studios now have large screens which may feature CGI rides or cinematic rides and the class follows along - often with an instructor as well, but not always. Much progress has been made to make indoor cycling more effective and so modern studio bikes tend to be better equipped and have metrics such as heartrate and power on them, and by using a heartrate strap you can track the intensity of your ride. How many shoes do I need for my indoor cycling studio?You'll be pleased to know that you don't need any!
Why? Personal preference Although some studios will provide these shoes, it's not common practice (for good reason, as you'll see) - and there's a risk there's that 'bowling alley' experience where actually sliding your feet into some secondhand already-sweated-in shoes is just what you don't need after a tough day at the office when you're ready to unwind (and sweat). OK it's not as bad as borrowing someone's toothbrush (sorry), but it's not far off. New riders When new riders arrive, they're frequently low in confidence, and it might be years since they were last on a bike (if at all) and probably they've heard horror stories of indoor cycling (they're as prevalent as childbirth horror stories, due to low quality instruction). |
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