Mistakes to Avoid When Indoor Cycling
Indoor cycling is one of the best-known calorie burning workouts, but there are mistakes you can make that can cause injuries and create less than optimal results.
Below you’ll learn about what to avoid to get the best cycling session possible.
A Too Tight Grip
Clinging to the handlebars not only wastes energy, but it also forces you to support yourself with your hands and wrists, increasing the potential for injury. If your hands or wrists are sore after a cycling session, try to take the pressure off your grip next time. Instead, tighten your core and try to balance your weight above your middle, glutes, and quads.
When a spin class gets hard, cyclists tend to tense up their upper bodies. Instead, loosen your shoulders, relax your elbow so it bends less sharply, and keep your neck long. This will allow you to focus on using your lower body as a source of power.
If you don’t use enough resistance, your cycle may spin fast, but you could put yourself at risk for hip and knee injuries. Always follow your instructor’s lead and increase your resistance when you’re told to. It will make you a stronger cyclist in the long run.
Pushing Without Pulling
Toe cages on pedals and clip in shoes both give you the ability to push and pull to create power. Many cyclists only push, but by completing your rotation by pulling your knee up at the end rather than pausing there, you’ll generate a lot more power and give your hamstrings a better workout.
Going Too Hard at the Beginning of a Climb
When approaching a hill, you should be in the same position you’d be in if you were on a regular bicycle, which means your body will likely shift forward and backward.
At the beginning of the climb, place your hands on the lower outside part of the handlebars and bend your hips generously. As the climb gets more difficult, put your hands directly in front of you, on the straight part of the handlebars.
This will create a larger hip angle and draw up your torso. It will also give you more energy in your legs.
Not Following the Lesson Plan
Your instructor has good reason for shifting resistance during a session, so pay attention and follow instructions to maximize the calories you burn and the muscles you use. Going faster does not mean you’re reaping more benefits.
Forgetting to Stretch
After you get off your bike at the end of a session, you probably notice that your hip flexors and calves are tired and sore. That means it’s time to stretch. Not only will it relieve soreness and improve flexibility, but you’ll feel better during your next ride.