ACE Puts Cycling to the Test
A recent ACE-sponsored study examined how five participants
of various fitness levels rated their levels of perceived
exertion (using Borg's Rating of Perceived Exertion, a scale
from 6 to 20) during a typical indoor cycling class. Most
reported an exertion level in the high teens throughout much of
the class. (Heart-rate measurements indicated that participants
were exercising close to their maximum heart rate, which
validates their perceptions.) This means that participants were
exercising at a higher level of intensity than their bodies were
accustomed to, despite being given instructions on how to modify
their intensities to suit their personal fitness levels.
Some call it torturous, others exhilarating. But there's no
denying its popularity - some see group indoor cycling as the
biggest thing to hit the fitness industry since step aerobics.
What sets these classes apart from the usual boredom of
stationary cycling is the visual imagery provided by
instructors. Participants are led on a 'virtual' outdoor road
race complete with hills, valleys, straight-aways and finish
lines.
But before you reserve your spot (most classes are so popular
that reservations are a must) and start composing your victory
speech, there are a few questions to ask yourself, as well as a
few precautions to take, to make your first ride a smooth and
enjoyable one.
What Kind of Shape Am I In?
This question is crucial. Despite its heavy promotion as a
workout for even the most uncoordinated, indoor cycling is by no
means for everyone. The intensity levels of many classes are far
beyond what most novices or part-time exercisers can achieve and
maintain, particularly for 40 minutes or more (see sidebar,
left).
It's easy to get caught up in an instructor's chant of
'Faster RPMs!' and 'Don't sit down!' even if your body is
telling you otherwise. That's why it's so important that
participants either be in very good cardiovascular condition, or
have the discipline to monitor and adhere to their body's cries
for moderation.
Get in Cycling Shape
Just because you may not be ready for a cycling class now
doesn't mean you can't be in the very near future. Consider
doing some cycling-specific training before you take your first
indoor cycling class. Spend some time on a stationary bike, but
make it interesting by creating your own 'virtual' experience by
'traveling' some of your favorite road trips in your mind as you
listen to music. You can increase your endurance by
interspersing periods of high-intensity cycling with more
leisurely pedaling.
In just a few short weeks you'll be ready to sign up for your
first indoor cycling class.
Indoor Cycling Essentials
The following helpful tips can make your first cycling
experience a positive one:
 | Don't make the dreaded mistake of showing up in your usual
boxers or running shorts - there's no better way to make your
ride unbearable. Opt instead for bike shorts, preferably
padded like most outdoor cyclists wear. While this won't
eliminate the chaffing and discomfort altogether, it helps - a
lot. |
| Your second most important item: a full water bottle. Get
ready to consume plenty of fluids during this class. |
| Adjust the seat to the appropriate height. If the seat is
too low, you won't be able to get enough leg extension on the
downstroke. If it's too high, you'll be straining to reach and
might injure yourself. Here's a good rule to follow: Your
upstroke knee should never exceed hip level, while your
downstroke knee should be about 85 percent straight. And don't
grip the handlebars too tightly, as this will increase the
tension in your neck and shoulders. |
| Above all, concentrate on exercising at your own pace.
Don't be intimidated by the high speeds and furious intensity
of your cycling mates. Listen to your body and adjust the
tension and speed accordingly, and don't be afraid to sit back
and take a break when necessary. |
| Ask your instructor about their training. In addition to
cycling knowledge, they should have experience teaching group
exercise and a primary certification from an organization such
as ACE. Look for an instructor who encourages perceived
exertion measures and/or heart-rate monitoring, and is willing
to get off their own bike to coach beginners. |
