We use cookies to improve your experience on our site. By using our site, you accept or decline cookies as per our Privacy Policy.

  Indoor Cycling Institute
  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions

Dictionary of Intervals: Flat road (seated flat)

19/2/2018

0 Comments

 
Dictionary of intervals - seated flat, flat road

Indoor Cycling Instructor Dictionary of Intervals: flat road

Position or interval: The flat road is really a riding position rather than an interval.
What it is: This is the basic seated position.
Cadence:
Cadence can be as fast as 110rpm, but certainly no more. It's unlikely that cadence would be any slower than 70rpm.
Intensity: This can be added as a low-intensity, recovery type interval, it can be used as active recovery, as well as a medium-intensity indoor cycling interval.
Length: Can be anything up to several minutes long depending on the purpose of the interval.
When to use: the seated flat, or flat road can be considered your neutral riding position. It is this position you'll be coming back to as your warm up, cool down, and recover in between intervals. If you're coaching technique, you'll want to get all riders riding effectively in this position first.
Also use this position when you want a longer interval that is sub-maximal and therefore not as intense as a timetrial.
What it does: Great for building aerobic capacity, cardiovascular endurance. Completed at different cadences it can build coordination.
Key teaching points:
  • pelvis should be tipped slightly forward to achieve a neutral spine
  • head should be up in a natural position, shoulders back
  • hands should be relaxed on the handlebars, with no tension in the fingers, wrists, or forearms
  • toes should be relaxed
  • the rider should be pedalling chiefly by pushing across the top of the pedal stroke and pulling along the bottom, so that more power is exerted around more of the rotation.

If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.
check ici course dates and info here
check out instructor cpd here
0 Comments



Leave a Reply.

    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
    Class Instruction
    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
    FAQs
    FTP
    Heartrate Training
    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
    Recovery
    Research
    Rider Care
    Session Design
    Session Profiles
    Session Segments And Challenges
    Special Populations
    What's Working Now

    Picture
    Picture
    Picture
    Picture
    Picture
    Picture

    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
    Class Instruction
    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
    FAQs
    FTP
    Heartrate Training
    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
    Recovery
    Research
    Rider Care
    Session Design
    Session Profiles
    Session Segments And Challenges
    Special Populations
    What's Working Now

Get started

Book now
Courses
Contact
Handbook

Find what's right for you

ICI for venues
Indoor Cycling Instructor course - no prior training needed
Indoor Cycling Instructor course for PTs
Testimonials - what they're saying

Courses

Entry level
Course dates
Book now
CPD

Further learning

Membership
Why ICI?
ICI Blog
Code of conduct

More

Jobs
Small print
Printables and resources
FTP training
FTP reminder service

The Indoor Cycling Institute provides the most comprehensive and up to date indoor cycling instructor training; providing entry-level courses, and further education to raise the standard of instructors.
© 2014-2025 Protheorem Ltd
The Indoor Cycling Institute is owned and operated by Protheorem Ltd Registered in England & Wales, Company number 12812092
  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions