Safe and Enjoyable Group Cycling for Your Members

Reviewing these group cycling basics can help you guide your members through a fun and effective exercise experience.

By Cedric X. Bryant, Ph.D., FA.C.S.M., Joan Wenson, B.F.A., and James A. Peterson, Ph.D., F.A.C.S.M.

INDOOR OR GROUP cycling isn't simply outdoor bicycling and racing conducted indoors. In fact, what tends to separate these classes from conventional, often boring, exercise cycling is the motivational coaching, visual imagery verbalized by instructors and the energy projected by the group cycling experience.

Instructors lead participants on a "virtual" outdoor train¬ing ride or road race complete with hills, valleys, straight¬aways and finish lines. For example, some instructors lead class participants on an imaginary Tour de France or a ride up Lombard Street in San Francisco. Other exercise leaders simply have their students close their eyes and try to stay in touch with the way their bodies feel as they pedal through a variety of exercise intensities and positions. As such, in¬door cycling can be a mind/body experience that combines fitness and imagination.

Before leading an indoor cycling class, instructors should consider several factors to ensure participants have a safe and enjoyable exercise experience:

What special apparel or equipment will participants need?
What helpful tips or essential guidelines can he provided?
How can participants safely get started?
What potential risks exist, and what can be done to min¬imize or avoid them?

Apparel and equipment

Prior to initiating an indoor cycling program, a few ele¬ments will enhance the enjoyment, comfort and safety of participants.

Cycling shorts. Advise participants that the usual gym at¬tire might be comfortable for some people, but most often, cycling shorts with a padded insert will be more comfort¬able. While wearing bike shorts won't totally eliminate the chafing and discomfort associated with bike riding, it helps a great deal. Cycling shorts are available at most bike shops and sporting goods stores.

Cycling shoes. Recommend hard-soled cycling shoes to alleviate pressure on the feet while pedaling. The stiffer the soles of the shoes, the less likely the feet will sag off the back or slip off the pedals. Most cycling shoes also incorporate a cleat that can snap onto the pedal, and that can add an en¬hanced level of efficiency and muscle recruitment. When cycling shoes are clipped securely into the pedal, it is easier to generate more power and greater speed throughout the pedal stroke.

Fluids. Encourage participants to consume plenty of flu¬ids to stay adequately hydrated. A full water bottle is essen¬tial. Most indoor training bikes come equipped with holders designed to fit a small water bottle. A water bottle with a pop-up spout is recommended for ease of use while riding.

Towel. A small hand towel is a necessary piece of equip¬ment for wiping sweat from the participants' brows and wiping down the bikes for the next exerciser.

Essentials for an indoor cycling class

Despite being heavily promoted as a workout for even the most uncoordinated or unfit individuals, indoor cycling is by no means for everyone. Initially, it can be a challenging aerobic and lower-body workout. Instruct individuals to start slowly and progress gradually.

Get in "cycling" shape. Encourage participants to engage in cycling-specific training before taking their first indoor cycling class. For example, they might spend some time riding on a conventional stationary bike. Instead of read¬ing a magazine or newspaper, riders can challenge them¬ selves by creating short periods of "work" efforts interspersed with "rest" periods. This experience is achieved by pedaling against more resistance for a brief time, spersing fast-speed cycling with slower-speed cycling. A few weeks is all it should take to get most participants prepared for their first group cycling class.

Offer a beginner's class. It's wise to offer a begin¬ner's class for novice rid¬ers. One of the first things a group cycling instructor should do is show partici¬pants how to adjust the bike so that they're in a safe, comfortable riding position. For instance, if the seat is too low, partici¬pants won't be able to get enough leg extension on the downstroke, and may experience knee pain. If the seat is too high, the exercisers will be straining to reach the pedals, and might over¬extend the knee joint. A good rule to follow is that the upstroke knee should never exceed hip level, while the downstroke knee should be approximately 80 to 85 percent straight. In addition, tell participants to avoid gripping the handlebars too tightly, since this can increase the tension in their neck and shoulders, not to mention blood pressure.

Because beginning classes are not as physically demand¬ing as intermediate or advanced indoor cycling workouts, the instructors can explain all directions and teaching cues (e.g., "maintain cadence," "ease up," "ankle through the top stroke," "push forward before the downstroke"). You can also check participants' cycling techniques and review basic cycling positions (see Typical Riding Tech¬niques and Positions).

Reach a happy medium. Encourage participants to aim for balance between how fast they pedal (speed) and how hard it is to pedal (resistance). They should try to maintain some resistance on the flywheel to avoid feeling as though their legs are moving out of control. For beginners, a high level of cadence is often achieved at the price of control. Such a lack of control can be particularly dangerous on a fixed-wheel system, which must be actively decelerated by the participant.

Finding the right pace. Stress to participants that they should exercise at their own pace. The high speeds and heavy resistances used by more experienced classmates should not intimidate those with less experience. Each participant should "listen" to their body, adjust the speed and resistance accordingly, and not be afraid to take a break.

Avoiding or minimizing risks

Although participating in a group cycling class is a rela¬tively safe activity, individuals should be aware that a few health/medical issues exist that may compromise either their safety and/or enjoyment.

Saddle irritation. Saddle sores are usually blocked glands that get irritated and inflamed from prolonged sitting. They usually appear as tiny, hard, painful bumps that look like pimples, and then become infected from continued irrita¬tion. Another type of saddle irritation is crotchitis - an irritation or inflammation of the crotch that causes redness and itching. It is a common problem for all cyclists, but may be more common in women.

The best way to treat saddle irritations/sores is prevention. Be aware that any area of the body that is in constant con¬tact with the saddle can become irritated. Some of the causes of saddle sores include warmth, moisture, friction, al¬lergies, medical problems or increased pressure from sitting on the saddle. One step that can help prevent saddle sores is to wear clean cycling shorts for every class. After class, participants should change out of damp shorts as soon as possible to allow the affected areas of the body to dry completely.

If precautions are taken early, most cases of saddle irrita¬tions do not require medical attention. Participants should always wash shorts after each use, even if they were only worn briefly, and should avoid using harsh soaps.

Penile numbness/pubic bone discomfort. Pressure on the pudendal nerve, due to excessive weight or pressure being applied to a concentrated area of the saddle, may cause the genital/pelvic area to feel numb. This condition usually occurs when cycling for long periods of time in a bent-over position, low in the saddle, without altering the cycling position. Most stationary cycling classes are conducted with several movements out of the saddle to help relieve excessive pressure in this area. Ideally, partic¬ipants should change body positions slightly, or stand up to stretch approximately every five minutes. (Note: Sad¬dles specifically designed for women do not appear to offer any significant improvement over other models, and may cause chafing of the inner thighs because of the sad¬dle's wide rear profile.)

Foot/toe numbness (transient paresthesia). Too much pressure around the foot often causes pain, burning or numbness in the ball of the foot or toes. Toe straps and shoes that are too tight may be a contributing factor, and participants who wear athletic shoes without stiff soles may feel pain in their feet due to the lack of mid-sole support. Riders need to find a comfortable shoe with a snug, yet not too tight, fit and a rigid sole to help prevent their feet from "sagging off" the pedals. Another helpful practice is to have participants occasionally wiggle their toes to increase circu¬lation in their feet.

Foot/knee pain. Many people have varying degrees of a side-to-side tilt or angle at the forefoot. When the cleats on cycling shoes are clipped into the pedal, the foot will attach to the pedal in a flat position. If an individual has a signifi¬cant tilt at the forefoot, they may feel more pressure on one side of the foot than the other. This tilt can cause pain any¬where from the foot to the knee, and eventually the hip or back, depending on the longevity of the problem. To help correct this problem, wedge-shaped shims may be placed between the sole of the shoe and the cleat. By aligning these wedges under the shoe, the foot will connect to the surface of the pedal at its natural angle, thus helping to relieve pain or pressure.

Lower-back discomfort. Most people starting a cycling program need to develop strength and flexibility in their lower back to become comfortable while sitting on a bike saddle. It takes time to get used to the typical riding position on a bike (i.e., slightly bent forward, with an extended spine). Instruct partici¬pants to change posture positions during class, and recommend that they take a break whenever they feel uncomfortable.

Other factors that may contribute to low¬back discomfort are leg-length differences, poor posture, swayback, muscle tension due to stress or fatigue, weak abdominal muscles, and/ or lack of flexibility. It is important to strengthen and stretch the back muscles. Until participants develop an appropriate range of motion in the tight areas of the back, they should cycle with the handlebars placed in a higher, more upright position.

Neck/shoulder/wrist discomfort. Generally, discomfort in a cyclist's upper body is related to tension. Two factors that may contribute to upper-body tension are lean¬¬ ing too far forward on the han¬dlebars while in a standing po¬sition, or having the saddle too far forward, which causes riders to sink into the scapula. Either way, placing too much weight on the handlebars may cause tension in the upper body and/or wrists.

Participants should relax and let their hands rest on, not tightly grip, the handlebars. Their wrists should be level, as much as possible, with min¬imal flexion. The chest should be open, and elbows slightly bent. The focus should be on balancing body weight to avoid placing excessive pressure on the hands and shoul¬ders. Sometimes raising the handlebar or changing hand po¬sitions helps to relieve tension, but only if the shoulders remain in a relaxed position.

Revving up for fitness

A typical indoor cycling workout may include intervals of going up and down hills, sprints, or visualizing taking a ride around a neighborhood or up a mountain (see A Typical In¬door Cycling Session). Class formats or programs can focus on specific objectives, including developing endurance, speed and power.

Indoor cycling creates a unique environment where individuals who represent a wide range of fitness levels can reap the benefits of exercising their minds and bodies in a group exer¬cise setting. These classes are designed to eliminate the sometimes intimidating and boring nature of many conventional exercise programs by focusing on group participation, commu¬nication and motivational music. The programs offer a fun and effective exercise, and challenge each partici¬pant to achieve higher levels of fitness by achieving new levels throughout each workout session. The result can be an overwhelming sense of accomplishment and exhilaration.

A Typical Indoor Cycling Session

Stage No.	Minutes	Description of activities
1.	(1-4)	Instruction and easy pedaling; focus on re¬laxing the upper-extremity areas.
2.	(5-9)	Continue the warm-up by slightly increas¬ing cadence every minute. Maintain control and avoid bouncing in the saddle.
3.	(10-13)	Decelerate leg speed to a comfortable tempo. Increase to light resistance, alternating sit¬ting and standing for 45-second intervals. Add more resistance when standing, and re¬lease to light resistance when seated
4.	(14-16)	Seated accelerations in 30-second intervals, alternated with 30 seconds of slower cadence.
5.	(17-20)	Moderate-to-high-resistance climb; progress the workload each minute. Start in the sad¬dle and the standing position, if necessary.
6.	(21-25)	Standing sprints, high resistance, high cadence for 20 seconds, alternated with 40 seconds of slow cadence seated or standing for recovery.
7.	(26-28)	Seated, low-to-moderate resistance, max ca¬dence for 20-seconds, alternated with 20 to 40 seconds of decreased cadence.
8.	(29-32)	Increase to heavy resistance, alternate sitting and standing every eight counts, or after (our pedal revolutions on one foot.
9.	(33-36)	Reduce to moderate resistance; seated pedal¬ing with one final 20-second sprint at the end of the stage.
10.	(37-40)	Reduce to very light resistance, seated cool¬down, easy pedaling. Decrease cadence to a gradual stop, and finish with a stretch off the bike

Typical Riding Techniques and Positions

Seated flat. This is the primary sitting position on the bike. Riders will use this position for the warm-up, cool¬down and speed work.

Seated hill. This is basically the same position as the seated flat position. However, when most participants increase the resistance on the flywheel, their buttocks will tend to slide back on the seat to help them apply more force to the pedals. Participants should keep their upper bodies relaxed and, perhaps more importantly, should avoid "thrusting" the pedals during the down¬stroke, but try to pedal with smooth strokes.

Standing hill. Greater amounts of resistance will help simulate the feel of a hill. After increasing resistance, the rider may stand. The pedal cadence may decrease, but the intensity of the workout will still be substantial, since exercisers are pedaling against a high amount of resistance. Not only will cycling in this position allow participants to burn a large amount of calories, it will also provide a significant training stimulus for the major muscles of the lower body.

Sprinting. High speed pedaling is most often initiated in a standing position, but may be performed entirely seated or initiated in a standing position and then car¬ried out seated. Participants should pedal as fast as is safely possible. Sprint exercises are best performed with moderate-to-heavy resistance, and should only be per¬formed after an extended warm-up.

Jumping. Jumps involve lifting out of the seat and rapidly increasing the pedal cadence to maximum speed. With resistance applied to the flywheel; participants rise out of the seat with a quick burst of speed, and then maintain that high speed for a brief pe¬riod. The challenge involved in jumping properly is to maintain a controlled, rapid pedal cadence white keeping the body weight centered over the bottom bracket, and to avoid trans¬ferring body weight to the arms or handlebars. Jumping, especially repetitive jumping, is not appropriate for beginners, particularly when an individual's goals are health-related. Anyone lacking the ability to coor¬dinate the cyclical flexion and ex¬tension of the knee joint while simultaneously elevating the buttocks can experience an uncomfortable stress on the knees.

 

REFERENCES

• Anthony, L. Bringing cycling indoors. IDEA Today (6) 30-42, 1996. Carmichael, C., and E.R. Burke. Fitness Cycling. Human Kinetics Publishers Inc.: Champaign, Ill., 1994
• Francis, PR., A.S.Witucki and M.J. Buono. Physiological response to a typical studio cycling session. ACSM Health & Fitness Journal 3(1): 30-36,1999.
• Gordis, K., and G. LeMond. Greg LeMond s Complete Book o f Bicycling. G.P. Putnam's Sons: New York, 1987.
• Kolovou, T. Launching an indoor cycling proggram. Fitness Man¬agement 16(6):40-42, 2000.
• Schoenfeldt, V., and P.J. Swift. The Bicycle Fitting System Manual. A Gear Higher: Bicycle Fitting Systems: Glendale, Calif., 1997.

Cedric X. Bryant, Ph.D., is a senior vice president at StairMaster Health & Fit¬ness Products Inc. and the director of the StairMaster Health & Fitness Insti¬tute. Joan Wenson, B.F.A., is a National and World SportAerobic Gold Medallist, competitive cyclist, and a fitness instructor/personal trainer certi¬fied by the American Council on Exercise (ACE) and the Aerobic and Fitness Association of America (AFAR). James A. Peterson, Ph.D., is a sports medicine specialist residing in Monterey, Calif. Both Bryant and Peterson are fellows and active members of the American College of Sports Medicine and internationally known authors and speakers on topics relating to health, fitness and nutrition.

Safe and enjoyable group cycling for your members: reviewing these group cycling basics can help you guide your members through a fun and effective exercise experience.

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