One crucial aspect that should never be overlooked in the fitness world is the importance of diversity, equity, and inclusion.
Diversity in fitness not only promotes a sense of belonging but also brings a wealth of experiences and perspectives to the table. It's about recognising that every individual is unique and embracing those differences. When we celebrate diversity, we create a fitness community that is representative of the world we live in.
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Ah the kinetic symphony of cycling – the rhythmic pedalling, the meticulous tuning of resistance, and the seamless choreography of a well-planned session. However, a crucial component that often plays second fiddle in our high-energy regime is recovery. It's not just a period of inactivity or a break from the rigours of training; it's an active component in enhancing performance.
FTP tests are crucial for establishing accurate training zones, forming the foundation of all training programmes. These tests help determine training zones for heart rate and power output, providing clarity on an individual's training level and intensity for maximum performance. Here are some tips to prepare you for a successful FTP test:
- ICI staff As with all rider health conditions, medical advice is strongly recommend and this article in no way is intended to replace the advice of a registered health professional.Plantar fasciitis is a common foot condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition typically causes stabbing or sharp heel pain, particularly with the first steps in the morning or after periods of rest.
The exact cause of plantar fasciitis is not always clear, but it is often attributed to: An often underemphasised, yet crucial aspect of training regimes is active recovery. Understanding the physiology behind active recovery can significantly enhance your coaching strategies, leading to improved performance and well-being of your cyclists.
- ICI staff Embarking on a journey to shed excess body fat can be challenging, especially if you've set big goals and want big results. Indoor cycling's popularity is partly due to its potential for intense cardiovascular workouts, promising a solution for fast and effective body fat reduction.
Why you need to incorporate indoor cycling for endurance training before doing an iron man triathlon27/4/2023 - ICI staff Preparing for an Ironman triathlon is a daunting task, requiring a tremendous amount of physical and mental preparation. One of the key components of any Ironman training plan is endurance training, which includes cardio workouts like running and cycling. You do need to train both as both are elements in the event. But also, both running and cycling are excellent ways to improve endurance, however, when it comes to endurance training before an Ironman triathlon, cycling (and especially indoor cycling) has several advantages over running (although again, you are going to need to do both). Ironman is not something you can just wing.
- ICI staff Indoor cycling, is super-effective in getting your heart pumping, muscles working, and calories burning. One of the essentials to a successful indoor cycling workout is finding the right amount of resistance to give you the gains you want. If you're unsure whether you're pushing hard enough, here are some signs that you may need to add more resistance to your indoor cycling routine:
- ICI staff If you're a regular indoor cyclist or an instructor, you know that comfort and performance are crucial for an enjoyable experience on the bike. While you may have the basics covered with cycling shoes and appropriate clothing, there's one item you may want to think about: padded bike shorts. These shorts can make a significant difference in your comfort, performance, and overall experience during indoor cycling classes. Let's have a look at how you can benefit:
- ICI staff Parkinson's disease is a neurodegenerative disorder that affects the central nervous system, causing motor symptoms such as tremors, stiffness, and difficulty with movement. It is a chronic and progressive condition that affects millions of people worldwide. While there is no cure for Parkinson's disease, there are several treatments available that can help manage symptoms and improve quality of life. One of these treatments is indoor cycling. Indoor cycling is a low-impact aerobic exercise that involves pedalling on a stationary bike. It has become increasingly popular in recent years due to its numerous health benefits, including improved cardiovascular fitness, increased muscle strength and endurance, and weight loss. However, can it help with Parkinson's disease? In a study published in the Journal of Parkinson's Disease, researchers found that cycling can improve motor function, balance, and quality of life in people with Parkinson's disease. The study included 128 participants with Parkinson's disease who were randomly assigned to either a cycling group or a control group. Those in the cycling group participated in 30-minute cycling sessions three times a week for eight weeks. The results showed that the cycling group had significant improvements in motor function and balance compared to the control group. - ICI staff Indoor cycling is an excellent way to lose weight, and it has numerous other benefits. Not only does it help you shed those extra pounds, but it also helps you improve your cardiovascular health, reduce insulin resistance and strengthen your muscles. But how you go about it will determine how much weight you can lose. Here are some factors to consider:
Pedalling for Health: Is there a Limit to How Often You Can Cycle Without Adverse Health Effects?8/2/2023 - ICI staff Cycling (and indoor cycling) is a popular form of exercise that offers numerous health benefits. It is a low-impact exercise that is easy on the joints and can be done at any age. Cycling is a great way to improve cardiovascular health by reducing cholesterol, blood pressure and improving circulation, reduce the risk of chronic diseases such as diabetes by reducing insulin resistance and burning fat, and improve mental health with a great release of endorphins. But as with anything, too much can reduce the benefits you gain.
- ICI staff Indoor cycling is an effective and convenient way to burn bags of calories, stay fit and healthy. However, spending extended periods of time on a stationary bike can also lead to discomfort - down there. Saddle soreness is pain, chafing, or irritation in the buttocks or perineal area caused by prolonged pressure on the bike seat. But don't worry! There are strategies you can implement to prevent saddle soreness and enjoy your indoor cycling sessions in comfort.
by Angela Reed-FoxIndoor Cycling Instructor issues: My rider can't come out of the saddle for a standing climb!This is not an uncommon indoor cycling problem at all - particularly if you're doing a good job at reaching riders who wouldn't normally consider indoor cycling but who could get a great deal out of it. So if you have this type of rider in your class, take this as a great compliment! Why do riders struggle to come out of the saddle? There are several potential problems a rider might be experiencing; here are the main ones, and they're often interrelated:
Lack of confidence This is a very common problem. Many new riders have low confidence and a negative body image, and this is a major reason why new riders may come once and then not come back. There are two main ways to treat this problem:
Avoid running classes that are run like a choreography where it looks odd if a rider is not doing the same thing as everyone else. This is a surefire way of reinforcing a rider's low confidence if they're not able to do everything that other riders can do. The beauty of indoor cycling is that you don't need to have rhythm, to be able to feel and match a beat, you don't need to be fit to get started, and you can go at your own pace and adjust your resistance yourself and no one needs to know. It's good for riders to be reassured that others don't know what they're doing. They can then enjoy exercising in a group, enjoy the camaraderie but not feel like they're being judged. You can build confidence by offering options. Every option you offer needs to be a positive one - enable your riders to win every time. Think about how you would feel if you were new to indoor cycling, you though everyone was fitter than you, you'd not been on a bike since you were a kid, and you were pretty confident you were the heaviest one there? Chances are that unless you've been that person, you can't know exactly how that feels - but you can imagine, and as an instructor it's important to have empathy and make the way easier for those who might be struggling. For my first ever indoor cycling session, I stayed in the saddle for the whole time. When everyone else was up out of the saddle and loving life, I was plodding along at the back hoping no one noticed. I was worried that if I came out of the saddle I would feel unsteady and maybe fall off. I hated the session from start to finish and vowed never to do another indoor cycling session ever again. Life had other plans, obviously - but how many others have had a similar experience? And it's not always going to be the riders you expect. I was young, a healthy weight and reasonably fit. I just had low confidence and was terrified of falling off and being laughed at by the fit people. You can't spot that, and no rider is going to tell you that that's how they feel. What would have helped would have been if the instructor noticed that I seemed incapable of doing what everyone else was doing, and just gave some simple, yet positive, options to the whole class so I didn't feel singled out. If he'd have said that we were all welcome to ride in the saddle but just add a little more resistance and that this would work our glutes harder, I would have not felt like such a loser. Incorrect bike setup Check the rider's bike setup. If the saddle is set too low (and it often is if the new rider has set up themselves on the bike) this will make it much harder to come out of the saddle in the first place as they're having to push much harder with their legs to get up. Poor core strength This is a prevalent problem for many new riders. The good news is that core strength does build quickly. To help them do this, a tweak to the bike setup will help - try raising their handlebars slightly so that when they're out of the saddle they're more upright than leaning forward - this will help them to stabilise. You can alter the bike setup as they get stronger and more confident. The best way to build core strength (and also confidence and self-esteem) is with tiny challenges. Create easy wins. Can your rider come out of the saddle for TWO seconds? Work on the smallest increment possible. Once they've got the hang of two seconds, you can go for longer, but only increase bit by bit and make sure they win each time. Those with lots of confidence are happy to take on big challenges as they're confident they can get there, but those lacking in confidence will need tiny challenges so the reinforcement of repeatedly 'winning' can help to build their confidence. Once the rider has managed 5 seconds out of the saddle, when you have a standing climb ask them to join in for the first 5 and for the last 5 so they're starting and finishing with the others. Back problems or pain When the rider registers for class, you should have access to their PARQ and should know what issues they have decided to share with you. You'll still need to check with them. Backs are complicated. If they have an upper back, neck or shoulder issue, they might feel more comfortable with higher handlebars. Always check with new riders and explicitly ask about neck, back and shoulder issues. If you and they are reassured that they are safe and happy to ride, great. If you think they need to be referred back to their doctor or nurse before they undertake a class, as a responsible instructor you should do this. Balance problems These can be long or short term. An inner ear infection can last for a few weeks but can cause havoc with balance. Dyspraxia or neurological issues such as Parkinsons can mean balance is permanently impaired. Whichever it is - it's going to require patience, and options. In some cases the balance problem might be permanent and they will need permanent options in order to be able to take a class. As they come more often they'll be more in touch with what they can do, and will feel more and more comfortable sometimes doing something that the others are not doing. Reassure them that this is absolutely fine. Everyone is different, and you want each rider to get a great workout and have a good time. Incorrect resistance New rider logic dictates that the resistance and the cadence must be high. If the resistance is too high, the rider is going to struggle to turn the pedals in or out of the seat. If the resistance is too low, the rider is going to be unsteady out of the saddle as the pedals fall away towards the bottom of the pedalstroke. Describe the intensity with each challenge, let them know how it should feel. Try these suggestions - quality indoor cycling changes lives, and when you're dealing with these sorts of problems you're part of a tremendous solution. Was this useful? Check out the Indoor Cycling instructors' Handbook which contains all sorts of help with planning sessions, delivering classes and class management.
If you're an instructor already, check out our CPD courses too. by Angela Reed-Fox Coronavirus and indoor cycling - what you need to do to prepare/manage your studioThink about what gets touched (and breathed on) in the studio - saddle, handlebars, brake/resistance dial/gears, bottle cage, adjusters. Ewwwww. The problem with viruses (or one of them) is they can stick around for up to 24 hours after their previous host has left the building - ready to infect the next person. The virus will spread when someone else touches that same spot and ingests the virus. It's like 'Pass the Parcel' except way more gross. How is the virus ingested? It just needs to enter the body via the eyes, nose, mouth - and how easy is that, when you're using the towel you've hung on your handlbars multiple times in one session? There are simple steps you can take to help your riders stay healthy and keep the studio safe and clear for others:
ICI endorsed studios: you'll be receiving your branded template coronavirus policies - look out for them. Got a studio or gym? Find out more about how we can help you to deliver the best indoor cycling in your area.
by Angela Reed-Fox 5 steps to help your indoor cycling riders smash their fitness goalsEvery year, gyms and indoor cycling studios see people they've never seen before... Famously there tends to be an idealistic rush at the beginning of the year, and then a tailing off as the newcomers lose interest. But at all other times of the year too, there are newcomers who are obviously motivated - otherwise they wouldn't be there! So, how do you keep them? How do you ensure that they're getting results and staying motivated?
Here's how. Help them make realistic and attainable goals Check that they know how to set goals - an open-ended "I must go to the gym more" is not going to be as effective as "I'm going to go to the gym so I fit into that dress" - do you see the difference? The first is just changing behaviour with no specific goal (and therefore no incentive), the second is changing behaviour with a goal - and when it's reached? Set an even better goal! Check it's realistic - realistic goal, realistic timescale, realistic with regard to resources available and the person's motivation to get there. Bigger goals do tend to be more likely to be achieved, probably because it requires deliberate effort to get there. Just make sure it's realistic, even if it's a biggie. If it's big - break it up into smaller milestones. Plan Every goal needs a plan. You've probably heard the cliche "if you fail plan, you plan to fail". It's true. Sometimes a goal might seem realistic, until you start to plan how you're going to get there, and then it's clear you're going to need to reset the goal. Make sure the plan is realistic. A big goal is fine as long as getting there is realistic. Once you have your plan - go back and tweak it periodically. If you're getting closer to your goal (or even if you're not) you're going to need to make changes. Reward Plan rewards for the journey. Remember those milestones? You need to celebrate every single one. Obviously for health-related goals, you're not going to want to suggest anything that involves calories! But something that's enjoyable and maybe a little luxurious should hit the spot. If you're using the goal and challenge feature in MyZone, even just the satisfaction of winning the challenge is a reward in itself. MyZone is great for gamifying workouts. Track A decent goal is a measurable one - and you're going to need to measure! How are you going to measure it? And make sure you shcedule time to do this - or for the client to do this if you're providing support online Support and accountability If you're using MyZone you'll be able to provide support via the messaging feature and leaving encouragement on workout feeds. Think about getting active on Facebook and other channels by setting up groups that people can engage with - and encourage each other. People do well in groups. Accountability is a powerful way of maintaining motivation - perhaps provide an offer if a client brings a friend - that could be a win for all three of you. rather than in-person. Keep your riders accountable, give them great support and great sessions - and help them celebrate their victories - no matter how small. Educate them to Indoor Cycling Instructor questions: What do I do with rider cramp?It's likely you're going to come across this if you haven't already. Let's look both at prevention and cure of cramp. Prevention First of all make sure that the riders have an effective bike setup. If handlebars are higher, the rider can end up using calves more and larger muscle groups less. Coupled with incorrect pedalling technique you can be more at risk of cramp. Make sure the rider is not riding with toes pointing downwards – encourage riders to pedal so that their foot is flat as they are approaching the bottom of the pedal stroke. Encourage hydration – both before the session and afterwards. Hydration and suficient intake of electrolytes (potassium and magnesium) reduces risk of cramping muscles.
Don’t skimp on warm up before the session. You want well-perfused muscles before you start working. Don’t skimp on the cool down and stretching either. Cool down for a few minutes with gentle pedalling before stretching. Stretch the main muscles used (glutes, hamstrings, quads, calves), focus on one group at a time; don’t try to stretch hams and calves at the same time. Relax into stretches, don't bounce, and allow riders enough time to find the stretch and then gently relax into it. Around 30 seconds is good. When riders want to dash off early after class (and miss their cool down) it's good to remind them that effective cool down minimises the risk of cramp. Cure Get the rider to stretch out the muscle on the bike if possible. Somestimes cramp pain can be so sudden, it can be difficult to dismount, so stretching out while on the bike might be easier. Stretch all large muscle groups used, and allow riders to focus on any problem areas they may have. Once the pain is relieved, advise a soak in a warm bath afterwards, or apply a heat pad to the affected area. Follow up on the rider. Check in on them if you have their contact details - let them know you care.
10 Essential Tips for Indoor Cycling Workouts in the Summer HeatYes it's best not to let the weather sidetrack your riders from achieving their fitness goals. And yes, others may use the weather as an excuse. To keep maintain their progress, pass on these tips to get the most of working out in the summer heat. Click the link above for a pretty downloadable version. Hydrate, hydrate, hydrate. That means, pre-hydrate, hydrate, and post-hydrate. If you get hydration right, you'll avoid heat headaches. Get into the habit of being well hydrated every day. However it works for you - whether that's always having a bottle of water at your elbow, or having a drink with and between each meal, using a hydration app, however it works for you, build the habit. This is great for your brain, great for your skin, great for everything. And when the weather heats up, you're already on a roll. Over-hydration is a thing though. If you drink everything you can find, you'll be on the fast train to hyponatraemia, which happens when you pee out all that excess water (and sodium gets washed away with it). Drink to thirst during your workout - or take the hint of sipping (and definitely sip, don't glug) with each recovery section. Afterwards, maintain your healthy hydration habits - at least for the 24 hours after your workout, but if it's worth doing, it's worth keeping, right? Build the habit! Wear clothes! Yeah, not just any clothes - wear clothes that wick the moisture away from your skin, clothes that are light and loose-ish (but not flappy). Change your timetable Try earlier sessions before the day heats up. Early morning sessions enable you to get your stuff done before breakfast - in the coolest part of the day. Precooling Yep, it's a thing. Have an iced drink or a cold shower just before your workout if it's a really hot, humid day. There's evidence to suggest that this will also improve your performance (and who doesn't want that?!) You'll start your workout feeling fresher and cooler, and that feeling will last you just that little bit longer. Don't ignore your warm up "But I'm already warm!" Yes, you are, but one of the reasons we warm up is so that we're supplying more blood to muscles, which means they get more oxygen - and that means you can work harder and more intensely, giving you better results. You skip the warm up and you'll miss out. Fans are your friend If you're going to be working out inside, make sure it's somewhere that has fans not just air conditioning. Air con is no help at all when you feel hot during a workout. It's cold when you first walk in, but as soon as you're into your workout, you lose the benefit, and then when you head for your cool down, that icy air con blast hits you right when you need it least! Head for the fans. It makes sense - they're on when you need them, and off when you don't. Listen carefully Be body aware. Overheating can leave you dizzy, nauseous and clammy. It's unpleasant, and you can avoid it by turning down the intensity when your body feels like it's had enough. Sit out for a few minutes, or head for your aerobic heartrate zones - there's plenty of benefit to be had from working aerobically. Choose aerobic sessions when you're planning your week's workout. Cool down properly Don't rush off immediately after the workout bit. Take the cool down leisurely. Take time to bring your heartrate down. Make sure you're recovering to your lower heartrate zones before you start stretching. If you don't, you could feel dizzy or faint when you start stretching. Eat! Oh yes. Don't forget when you sweat, you loose electrolytes as well as water - and you'll need to replace these. If you don't have high blood pressure, then eating a portion of salted nuts, olives, crisps, or crackers will provide you with the sodium and carbs you body needs. Wee check! Check the colour of your urine - darker urine means you're dehydrated (think 'lager'). If it looks lighter and more like sauvignon blanc, then you're probably well-hydrated. If it's super-pale , you're at risk of over-hydrating (but this isn't particularly usual). If it's got a pinkish, brownish or other unusual tinge (and you haven't been eating beetroots or vitamin tablets) you might like to go and get that checked. And there we are. You're equipped to smash your fitness goals even in a glorious British summer (you never know, this could be it!) And of course, at ICI we're here to help. It's our thing to keep you happy, healthy, and get you even fitter than ever. Here's to summer! If you're an instructor or a gym manager, we can help you to deliver quality classes that are safe, effective and efficient. That's what we do. Click below to contact us: Endorsed venues: contact us for your co-branded guide.
ICI supports Tackle Prostate Cancer's Bike to the MoonWe're pleased to support Tackle Prostate Cancer's Bike to the Moon event to raise funds and awareness to tackle Prostate Cancer.
If you or your studio is running an event, click below to download our venue guide to help make sure your riders get the best experience. |
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