Indoor Cycling
If you like bicycling without the worries of the road, then stationary bicycling is for you. And if being mindless during exercise is your desire, you can best “slip away” more safely on a stationary bike than on other indoor aerobic equipment. There are computerized and noncomputerized bikes, and upright and recumbent bikes. Upright bikes position you as you would be on a traditional bike. Recumbent bikes position you in a semireclined position, which means the pedals and your feet are out in front of you. Recumbents were designed to support the lower back. If you suffer from “fanny fatigue” on an upright, you might want to try a recumbent. Neither style is better, so select that which is more comfortable for you.
Indoor Biking Is Still Biking
Even though stationary bikes may seem like pseudobikes, you still apply the concepts of spinning and cadence to them. Many bikes are equipped with a control panel that will display your cadence in rpms. With a cadence range in mind and a heart-rate monitor, you can familiarize yourself with what levels are aerobic and comfortable.
The biggest cycling error comes from pedaling at too high a resistance (either a high gear or setting). Exercise should challenge your body, but it is not supposed to hurt. Your goal is to spin with an intensity that elevates your heart rate but does not make you strain. The second error associated with bicycling is improper seat position. As mentioned previously, on any bike, you want to have a slight bend of the knee, about 15 to 20 degrees, when your leg is in the down position of the pedal stroke.
Before you get into cycling on a stationary bike, it's a good idea to be familiar with general stationary bike rpm ranges. This knowledge will help you gauge your performance and set goals for yourself. An athlete generally cycles at 90–110 rpms; a person who is very fit will do 80–90 rpms; and a decent workout registers around 70–80 rpms. If you're down around 60–70 rpms, you may want to double-check to be sure that the tension isn't set too high.
If the bike is mounted on a stand, stand on top of the support feet and then align the pubic bone over the seat. You should not wobble from side to side on the seat. Then get on the bike and pedal for a minute or two with your eyes closed. This will help you focus your attention on how biking at that seat height feels.
Spin Bikes
A spin bike is an indoor stationary bike that delivers the feel of an outdoor bike because of its stability, pedal action, and variable resistance. Spin classes are instructor-led group bicycling sessions that feature music, guided imagery, and varying levels of intensity. Although the popularity of these bikes comes partially from the class setting, you can ride them as you would any stationary bike when class is out of session. They have brought a new enthusiasm for indoor bicycling like never before. The pedal action is smooth and circular like that of a fine outdoor bike. The seat is narrow like a road bike, but a bit more forgiving. The seat also has adjustable settings for height, and for fore and aft positioning. A flywheel generates the resistance, and the bike's shifter allows you to vary the resistance. The shifter makes a slight click when the resistance is changed. The pedal is two sided; it allows you to use conventional exercise shoes on one side and cleated bicycle shoes on the other. Spin cycles do not have all the electronic feedback of other styles, so if you miss the spin class and want to combat boredom, bring along your headset. When you compare the feel of this bike to other stationary bikes, it is the closest to the real thing.
Do you feel tension in your knees, hips, or groin? Are you wishing you had two more legs to help you pedal? Are you pushing so hard with your legs that you wobble from side to side on the seat? Are you gripping the handlebars with the force of a rock climber? If you answer “yes” to any of the above, you could be straining on the stationary bike. Take it down a notch until you feel more comfortable.
