Speed , Stretching and Gear

Here is the next blog in this very important series. More coming on Thursday.

See you in Class.

SPEED

Riding at high cadence without resistance is ineffective on a bike. Instead, ride at 110 RPM or less. If you begin to bounce in the saddle, increase the resistance. Riding at a consistent pace with good resistance develops power, strength and endurance.

STRETCHING

Stretching is as important as the ride itself and it’s best done off the bike. Stretching seated with one leg up on the bike or standing with one leg on the handlebars can potentially do more harm than good; that’s because it’s easy to accidentally slip out of the pedals or worse, off the saddle. Allow your body time to cool down and dedicate time to stretching off the bike. You worked hard, you deserve it!

GEAR

The right gear not only makes your ride more comfortable, it makes it safe. Make sure you start every class with a full water bottle, a towel and cycling shorts. Include a big water bottle so you can stay hydrated, ultra absorbent towels that keep sweat away from your handlebars and padded cycling shorts for a comfortable ride.

Remember, the program is intended to simulate a real cycling experience. If you wouldn’t perform a movement on a real bike because of safety concerns or physical limitations, think twice before you do it on a stationary bike