At the end of this week, I’ll teach the last of the indoor cycling classes I’ve led every Tuesday and Thursday for almost four years. It has been a wonderful experience, because my students have been so special. Most came to the class from other indoor-bike classes, expecting a rip-roaring workout, and sometimes they got it. But usually, we went through a workout with more complicated goals and more subtle effects.
- Form and breath. Continually come back to the most efficient form you can muster, and breathe as deeply as you can in the circumstance.
- Push it down, scrape it back, lift it up, kick it forward, Disco Lady.
- Don’t stand 80 percent of the time. Stand 8 percent of the time, or less.
- A sprint doesn’t last for minutes on end. It’s a true max effort. A nice workout is to put on some music you like, then sprint the breaks between the songs (presuming they are 8 to 12 seconds or so).
- You’re either a masher or a spinner; spend some time working on your weakness, and we can meet in the middle, near 90 rpms.
- The more you think you need a hard workout, the more you probably need to have an easy workout.
- Even if studies show the cool-down isn’t that important, it helps you feel closure. We liken it to choosing “Shut down” for your computer, rather than simply unplugging it.
- Tuesdays, do pushups. As many as you can with good form. Eight is enough for me.
- Thursdays, do core work. Planks are good, but change it up occasionally.
- At least once a year, listen to a full hour of ABBA. If you like ABBA, it will be a treat; if you don’t, it will be a great way to develop equanimity.
How nice to retire feeling like my work in the cycling room is complete. I’m moving on to other exciting projects, on which more here soon, and looking forward to riding my bike outside during the week!