Indoor Cycling – Training Techniques

RESISTANCE:
On the road hills, wind and gear selection are the largest determinants of resistance. This is the beautiful thing about spinning WE MAKE OUR OWN HILLS and we CONTROLL our OWN RESISTANCE. This variable is the largest key in helping you meet your goals without overtraining or injuring!
I like to use numbers and words to convey resistance.

0	No Resistance	Down a hill
1		Very easy gears, down hill
2	Light	Just past start of resistance, “Push Point”	Many Hours
3
4		Moderate wind, light incline	1-2 hours
5	Moderate	moderate gears
6		Aggressive wind on a Flat	35-40 min.
7	Steep/Hard	‘High Grade’ Hill
8			5-7 minutes
9	Max/Extreme	Very, Very Steep Hill	1-2 minutes
10		Very, Very Steep Hill with wind	30sec - 1 min

These numbers generally correspond to the Borg (rating of perceived exertion scale). There is however a significant difference.

Take the example of climbing a steep hill (7 on the resistance scale) at a 60 RPM cadence and your perceived exertion is a 7. What if you picked up your cadence to 70 RPM at the same resistance? Even though your resistance is still a 7, your Rating of perceived exertion jumped to a 9 on a 10 scale.

If this is all unfamiliar to you, please see my article on intensity.
Note: as you are on the bike and your resistance goes up, your cadence naturally diminishes unless you make a very conscious effort to control it.

POSITION:
As simple as it sounds: standing or sitting.
There are different demands on the body in each of these ‘positions’.

Sitting: In the sitting position, the body is much more efficient i.e. is able to produce more wattage for the same amount of energy expended. This is because the saddle is supporting much of your weight. Your knees however stay bent most of the time. Lastly as mentioned above, if your goal is to become a better road cyclist then you are going to want to spend most of your time in the saddle. You get stronger only in the ways you train!
Standing

In standing you can use your weight to move yourself up the hill or against the resistance. This makes a hill seem easier in the short run. However, since you are supporting your weight it takes more energy. Thus you will have higher heart rates, ratings of perceived exertion, and caloric expenditures in standing. Thus your body will fatigue faster. This is very important for new riders (less than 4-6 weeks). As you fatigue, your chances of injury rate increase. If you are not accustomed to this activity PLEASE SIT, take breaks and stay safe!

Also in standing, the forces on the kneecap are significantly diminished. This makes it a safer place for people with some types of knee problems.

In either of these positions, your spine should be between a slightly curled position and a straight spine. The in-between position, the most comfortable position, I choose to call a neutral position. Your abdominals should be slightly engaged. However, do not tighten enough to impede breathing from your diaphram (stomach moving).

In this position, the elbows are slightly bent and the body weight is distributed primarily over the pedals (70-80%). Your upper body is relaxed including your shoulders, hands and fingers. The knees are staying in a sagital plane (straight ahead not knocking or bowing).

Putting it all to together: Basic Movement Profiles

Profile Description

Cadence (RPM)

Resistance

Intensity (% of Heart Rate Max)

Seated Flat	85-95	Light to moderate	55-65% of max
Standing Flat	75-85	Light to moderate	65-75%
Jumping (up / down from saddle)	55-85	Moderate	70-80%
Seated Hill	55-75	Moderate – hard	65-85%
Standing Hill	50-65	Moderate – hard	75-100%

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