When you start with in closed cyclingTaking time to get to know the movement is not the only necessary adjustment. There may be a learning curve in terms of terminology, as well as all sports and activities.
Fortunately, Melanie Melillo, CPT, is here that the newspaper leaf for your next class cycling. It shares some of the most common conditions for in closed cycling So you can feel like an insider at any time.
1.
A way to indicate how to adjust your seat, Melillo says that the seat will bring it closer or beyond the steering wheel:
- The front means forward.
- Aff means back.
It can be tricky to understand this distance if you are a beginner, so take some time to adjust the front and at the back before you drive so you are ready.
2. Cadenca
So quickly their legs are pedaling at any time and measured in RPM, Melillo says. They are all natural cadence is a little different, especially given different levels of experience. Most recreation cyclists have a cadence of about 60 to 80 rpm, and elite cyclists can be about 90 to 100 rpm.
3. Q-Factor
Q-factor is a distance between slippers. For example, Bike uses an optimized Q-factor of 165 mm to reduce knee stress.
4. Resistance and gear
The higher you set up your resistance, the more power you will need. It is similar to the gears on a road bikewhere lower gears make it much easier to pedal and higher gears require more effort to pedal. You can adjust the resistance on many bicycles with a butt.
5th handle
The arm is a hand that holds the pedal. This is a shortened version of the road bike term: Crankset.
6. flywheel
The flywheel is a weighted disc that connects to the slippers and simulates the feeling of an outdoor bike. They also help creating smooth driving and help building momentum for greater efficiency and speed. The bike bike has a 41-storey.
7. sadlo
Known as a seat. A good rule for adjusting the height of the place is that the saddle should be on the side when you stand by it.
8. Watt
This is a power unit for power or speed at which energy is used over time. The more OOMPH is applied to slippers, the higher the power. You can easily increase your strength by increasing at speed or resistance, says Melillo, and if you want a great change in strength, increase both.
9. clippings
Cycling shoes that are inserted into the slippers have an accessory at the bottom called clips. Melillo says you use them more efficiently gait pedal because you not only push the pedal, but also pull it back.
On a traditional bike without clips, most of your effort is on the movement for pushing and you can lose efficiency while the slipper is returned. Some closed bikes require clips, but not everyone. For example, you can decide on the entry on a bike bike, but if you want, you can also wear regular shoes.
10.
If you do not have shoes that cut or just want to wear your usual shoes, there is a pedal option with a toe cage, which means you push your shoe and secure it. This can give many the same advantages as cutting and holds shoes in place.
11. Climbing
If you cycled outside, going to the hill would add a natural amount of resistance to keep the pace. On a closed bike, this feeling is replicated by adding additional resistance to gears. Depending on the training or instructor, you may be out of the saddle for some or most of the ascent.
“Training of the body and mind to take over the ascent while staying in the saddle is an incredible challenge,” Melillo says. “Usually, on the rise, you add resistance and slow your feet to mimic that external climb.”
12. sprinting
Similar to running and performing sprints intervals Where you run as quickly as possible, the closed bike spinting includes a short -term, comprehensive effort that lasts a maximum of 30 seconds, says Melillo, and takes your heart rate up to 92 percent of 92 percent Your maximum heart rate number. You can also hear the trainers use the term “push”, which refers to increasing speed, but you can keep it longer than 30 seconds, which is not always the maximum effort, says Melillo.
13.
This is a sign that you rise from the saddle to set two, which is somewhat simulated by running in place. This is usually used during High intensity intervals. Melillo adds that it can relate to the speed of your legs, similar to running, not running.
“This is great to do with 75 to 85 rpm,” she says. “Sometimes we say” running out of saddle “, which is like running, but a little slower pace.”
