When you start with interior cyclingTaking the time to familiarize yourself with movement is not the only necessary adjustment. There may be a learning curve in terms of terminology, like all sports and activities.
Fortunately, Melanie Melillo, CPT, is there to give you a cheating sheet for your next cycling class. It shares some of the most common terms to interior cycling So you can feel like an initiate in no time.
1. front and rear
A way to indicate how to adjust your seat, Melillo says that it will bring the seat together or further from the handlebars:
- Before means before.
- Back means return.
It can be difficult to determine this distance if you are a beginner, so take the time to adapt to the front and back before taking a ride, so you are ready.
2.
This is how fast your legs pedal at any time and are measured in RPM, explains Melillo. Everyone’s natural cadence is a little different, in particular given the different levels of experience. Most recreational cyclists have a rate of around 60 to 80 rpm, and elite cyclists could be around 90 to 100 rpm.
3. Q-Factor
The Q factor is the distance between the pedals. For example, the Bodi bike uses a 165 mm optimized Q factor to reduce knee stress.
4. Resistance and equipment
The more you adjust your resistance, the more you will have to pedal. It is similar to the gears on a road bikeWhere the lower gears facilitate pedaling and higher gears make more efforts to pedal. On many bikes, you can adjust the resistance using a button.
5. CRANK
The crank is the arm that contains the pedals. This is a shortened version of the term for a road bike: Crankset.
6. Flywheel
The steering wheel is a weighted disc that connects to the pedals and simulates the feeling of an outdoor bike. They also help to create a more fluid driving and help to create momentum for more efficiency and speed. Bodi bike has a steering wheel of 41 pounds.
7. saddle
Also known as siege. A good basic rule for adjusting the height of the seat is that the saddle must be at your hip when you stand next.
8. Watt
It is a unit of measurement for energy or speed at which energy is used in time. The more punch was applied to the pedals, the greater the power. You can easily increase your power by increasing in speed or resistance, says Melillo, and if you want a big power change, increase both.
9. Clips
Bike shoes that rush into the pedals have a low accessory called clips. Melillo says that the use of these offers offers a more effective stroke, as you push not only the pedal, but also shoot it.
On a traditional bike without clips, the majority of your efforts concern the movement of thrust, and you can lose efficiency as the pedal returns. Some interior bikes require clips, but not all. For example, on the Bodi bike, you can choose to rush, but you can also wear ordinary shoes if you prefer.
10. Toe cage
If you do not have shoes that register or just want to wear your ordinary shoes, there is a pedal option with a toe cage, which means you slide your shoe and fix it. This can offer many of the same advantages as cutting and also keeps your shoes in place.
11. Climb
If you were bicycle outside, mounting a hill would add a natural amount of resistance to keep your rhythm. On an inner bike, this feeling is reproduced by adding additional resistance to the equipment. Depending on the training or the instructor, you can be out of the saddle for a part or most of the climb.
“Training your body and mind to take uphill while staying in the saddle is an incredible challenge,” says Melillo. “Usually, in a climb, you add resistance and slow down your legs to imitate this feeling of ascent outdoors.”
12. Sprint
Similar to a race and to sprint intervals Where you run as quickly as possible, the sprint on an inner bike implies a complete short -term effort that lasts 30 seconds maximum, says Melillo, and takes your heart rate up to 92% of Your maximum heart rate. You can also hear the trainers use the term “push”, which refers to an increase in speed, but you can maintain it more than 30 seconds, and it is not always a maximum effort, says Melillo.
13. Perform it
This is a signal to get out of the saddle to position two, which simulates the race in place somewhat. This tends to be used during High intensity intervals. Melillo adds that he can also refer to the speed of your legs, similar to the race rather than jogging.
“It’s great to do at 75 to 85 rpm,” she says. “Sometimes we say” Jog Out of the Saddle “, which is like running but a little slower.”
