Edwards cyclist ‘keeps it real’
Vail CO, Colorado
EAGLE COUNTY, Colorado ” For 12 years, Edwards resident Jennifer Sage has been traveling around the world, certifying spinning instructors.
And in her travels, she has witnessed some crazy cycling classes.
From squatting over the bike to hovering behind the seat, there are lots of popular moves out there that just aren’t helpful when it comes to training for outdoor cycling, Sage argues. At worst, some methods can result in injuries, she said.
To set the record straight on how to get the most out of cycling classes, Sage self-published the e-Book “Keep it Real in Your Indoor Cycling Classes.” The book lists 13 moves cyclists should never do. It also includes cycling drills, tips on maximizing climbing skills and other useful cycling advice. Sage, a cycling coach and personal trainer, wrote in with these tips for training indoors:
Early season you should be developing your aerobic endurance with longer periods of moderate intensities. After you’ve built your base, you can add higher intensity intervals, but without the base they won’t be as effective. Refrain from classes that are always pushing the limits of intensity and always ride with a heart rate monitor.
The biggest difference with an indoor bike is a weighted flywheel that helps turns the pedals for you if you don’t manage the resistance and your cadence correctly. Know that high cadences over 100 rpm do not always transfer to pedaling faster outside, and in fact, can be giving you a false impression that you’re doing more work than you actually are. Try to keep your cadence on a flat road close to your preferred outdoor cadence or a little faster. Leg speed drills that will improve cadence can be found in the e-Book.
Begin adding more hill work, climbing for progressively longer periods at steady cadences from 60 to 80 rpm. We live in the mountains, and indoor cycling classes are a great place to prepare and to improve your muscular endurance. But keep the resistance realistic. It makes no sense to ride super low cadences (below 55 rpm) with super high resistance, because if you were on your bike outside at that cadence, you’d shift to a lower gear (or get new gears put on your bike).
These and many more tips on how to most effectively use indoor cycling classes to prepare for outdoor riding can be found at http://www.keepitrealebook.com.
High Life Writer Sarah Mausolf can be reached at 970-748-2938 or email@example.com.