Don't forget the fixed wheel

by Angela Reed-Fox

Indoor Cycling Instructor tips - fixed wheel

What?

The way the stationary bike works is by a fixed wheel, which essentially means that when the pedals are turning so does the flywheel. Conversely, if the flywheel is turning, so will the pedals. And this right here is the crux of why it's important that instructors understand the implications, but also that they tell riders what they need to know in order to stay safe.

There are several instances every year of cycling studios and their instructors being sued because of injuries occurring during an indoor cycling session. We've had a look through what the causes are - and I'd say over 95% of them were completely avoidable and due to either a lack of knowledge on the instructor's part, or poor instructing (twp reasons why the Indoor Cycling Institute exists). And the rest? Really weird stuff that happens when you store hand-held weights on the back of the bike or dark studios where people can't see what's going on, that type of thing.

What you need to tell your riders

1. During the bike setup for new riders, but also when you're introducing your class, remind your riders of where the brake is on the bike, and how to use it. Obviously if they have sufficient resistance, the'll not need the brake.
   
2. Adequate use of resistance - remind them that they must be in control of the pedals at all times, that if they feel that the bike is carry them along, they need to add resistance.
   
3. RPE isn't just for the cardiovascular aspect - during your session point out how their legs should be feeling. Even in recovery their legs shouldn't be applying 'negative effort' and alowing their legs to be carried around by the pedals.
   

What you need to concentrate on during your class

Warming up
The warming up pace should be leisurely, but riders should be in control of the pedals and feel the bike's resistance as they go. At all times,coach riders with how the resistance should feel (especially if the bikes have no metrics).

Sprinting
Most injuries (and litigation) occur as a result of a rider sprinting incorrectly. Make sure you coch correct resistance, technique and cadence. Click here for more about sprinting.

Climbing

For an effective climb you'll need to ensure that it's your riders pushing the wheel, not the other way round.

Recovering/cooling down
Whether this is in between intervals, or at the end of the session, ensure riders slow their cadence before reducing the resistance. This way they'll be in control of the bike and not have a suddenly perky flywheel that doesn't  quite seem ready for a cool down.

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