Principles of Indoor Cycling

By Tom Hall

Please understand I am not a professional cyclist or a certified coach. What I know about biking and indoor cycling has been picked up over the years. I have learned a few things from several good coaches and done more than my fair share of cycling. My perspectives are personal and might be useful, or at a minimum, amusing.

Why indoor cycling?

The easy answer to this question is you have either lost your marbles or else you are really bored!! On the other hand, most people know that bike riding outside in the frozen North is for the downtown Toronto bike couriers. That being the case, then indoor cycling must be the domain of either fitness freaks or "roadies". Editorial comment: Note - a "roadie" is an avid bike rider that typically rides in packs wearing colorful cycling jerseys with matching shorts with names like "US Postal Service" or "Campanolo" boldly printed all over). The truth is that most of us who decide to do indoor cycling just want to improve our cycling and overall fitness in the process. And the good news is - with a regular training routine and a minimum of two rides per week (done with a defined purpose), then at the end of long winter you will emerge fitter and eager to hit the open roads for the springtime rides..

Getting Ready for indoors cycling:

OK, you have your bike mounted on your new indoor trainer. Perhaps you won the Lottery and decided to get a "computrainer" or have a TACX system that will show you watts consumption and other pertinent information. Maybe you have even bought the real thing, "rollers". If you bought rollers and know how to use them, I tip my hat to you - you should be writing this article!! Editorial comment: If you bought rollers without the front wheel mount and plan to use them for the first time AND without help, all I can say is "good luck".

Most sensible Ducks will have their indoor trainers set up in front of a TV/VCR with a favorite DVD ready to go (or will be heading out to the new Aurora Ducks Triathlon indoor cycling class). If you are at home and need a cool cycling video - go to www.velotique.com/video.htm. Take a look at this web site, they have 25 cycling DVD's by Spinervals for sale. I quite like the DVD "Have Mercy" or " Have Mercy - the Sequel", both 120 minutes long.

No video or DVD just yet? No problem whatsoever. For now, plan on just 20-30 minutes of riding, 5 minutes of warm up riding, just spinning - not much tension, then 20 minutes "steady" effort and finishing with some cool down time. I suggest some stretching afterwards to help promote flexibility. If this is way to easy for you - substitute the steady riding with an "interval" set such as this one:

After warm up, 1 minute hard/30 second recovery interval, 2 minutes hard/30 second recovery, 5 minutes hard/30 second recovery, 5 minutes hard/30 second recovery, 2 minutes hard/30 second recovery, 1 minute hard/30 second recovery. During the hard part of the set your heart rate should get "up there" and some good old huffing and puffing is appropriate. Remember, interval training is the ultimate key to building cycling power and strength.

Why is Indoor Cycling tough?

1. The sweat factor. As you will find out, it is hot pedaling out the tough intervals with no wind to keep you cool. Suggestion: set up a fan to keep you cool.

2. It is boring. Suggestion: alternate listening to a great up-tempo CD or watching your favorite Ironman or Tour de France Video. Music works great as you can pedal to the beat, or ride with a few friends.

3. It is hard work. Guess what? You have to do "real" work to see the benefits: Yah, duh, no kidding. If you ride and can read a book at the same time, you are not going to get much benefit. Suggestion: set up a prearranged workout program and stick to it. The time flies by as you do the interval sets. My first cycling coach told me "if it doesn't hurt, you aren't really riding".

My advice is find a 10 – 12 week training program geared (get it, "geared", hey just a little bike joke) to your level of fitness and aspirations. The key thing is to align your personal goal to the time and commitment level that you have. Disregard the programs that recommend riding 5 times a week if you are only going to ride twice. Most important of all, get started and get a routine.

Remember to be fit for riding you must ride! No amount of running or swimming will make you a great rider.

Next article - "to spin or not to spin that is the question"