No Excuses — Keep Training Consistent For Best Performance

The weather is looking frightful, temperatures have dropped and spring showers are upon us. Training must go on, but the idea of riding in the cold and wet weather sounds unappealing. Well, we have options. and offer indoor cycling classes and indoor bike equipment for those looking for alternatives to riding outside.

Both facilities offer morning and evening classes that will challenge your cardiovascular endurance in an entertaining environment. If you can't make the classes, you can sit and spin on your own time in the cycle studio or use an upright cardio bike in the fitness center while listening to your iTunes. 

There are other advantages to taking your cycle training indoors. Benicia is known for its windy nights. If evenings are your only free time midweek, heading indoors to get out of the wind sounds like a good idea. Getting out to ride requires prep time and is not as easy as stepping outside to run or walk. You need to get your equipment together, check your tire pressure, do a routine maintenance check to verify your bike is in good working order, and make sure you have plenty of fluids as well as a few tools for emergencies. If you are limited on time, going to the gym for a 45-60 minute cycle workout is more efficient. 

If you decide to go indoors for your next bike workout, here are a few tips to make your training more effective. Spin bikes mimic an outdoor bike best, in bike set-up as well as the pedal stroke. Most spin bikes have the option of using bike cleats — remember they usually have an SPD (a type of clipless cleat) set-up. If you are not sure of the best bike set-up for you on an indoor spin bike, ask for help. 

Indoor cycling allows you to focus on your form and pace. Pay attention to your legs; keep your knees in line with your shoulders throughout the entire pedal stroke.  We’ve all seen those cyclists who either ride with their knees out, mimicking an odd balancing act, or those who brush their knees along the inside bar. Try to avoid these two extremes; keep the knees in a straight line with hips and shoulders. Use enough tension that you feel your legs working against the resistance, but not so much that you fatigue your legs in the first five minutes. A cadence of 80-90 RPM (revolutions per minute) is optimal for indoor and outdoor cycling for novice and intermediate riders. To determine your RPMs, count how many times your leg turns in a 15-second cycle and multiply by four. 

There is no excuse for being inconsistent in your training. Stay steady and you will enjoy a great Bike the Bridges Ride on June 12.