How to enable your riders to quickly recover (and avoid the vomit zone)

by Angela Reed-Fox

Enable your indoor cycling riders to recover

You'll have seen it,  the rider a the back of your indoor cycling class who starts looking a bit green. What do you do?

Well, in the first place, I'd appreciate the fact that a) you managed to spot it, and b)  your venue has enabled  you to keep an eye on your riders by not making it too dark in the studio.

This state is generally more usually a problem for newer riders who haven't worked out their pacing yet. Also riders who are coming in from elsewhere who have cut their teeth in the 'inevitable death' school of indoor cycling may look a little peaky too. But you'll also get riders who are just not on their usual form and maybe push just that little too hard. So by all means keep an eye on your newbies, but make sure no one else escapes your gimlet gaze either.

1. First of all, ask your riders to slow their pedalling and then reduce their power. Remember the fixed wheel and that you want your riders to stay in control of the pedals.
2. Encourage riders to breathe from the diaphragm (so they're moving their abdomen, not their shoulders). This is efficient as it enables lungs to expel more carbon dioxide (which builds up during intense effort) as well as supplying oxygen to muscles.
3. Riders can further recover off the bike if they prefer. Ensure they have their balance first. Here's a reminder of what's likely to happen otherwise:

If the rider is still feeling wobbly when off the bike, encourage to sit on the floor, anad against a wall, taking effective breaths.

If it's not the end of the class, and the rider is feeling better, it's fine to join back in with the class, but working back in gradually.

Advise on hydration. Although by the time riders arrive at class, it's too late for them to pre-hydrate, but you can ensure they take regular sips throughout the class and advise on post-hydration too. This will help to alleviate any 'sicky' feelings as a result of the workout.

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