Stationary Indoor Cycling Class: Warm-up Segment - ✔✔*sit upright with neutral spine, easy pedaling,
provide overview of planned ride
*warm up with dynamic movement for 5-10 minutes to increase heart rate gradually
*rehearse the various positions, explaining proper alignment and cycling techniques
*use music of moderate tempo
Stationary Indoor Cycling Class: Training Segment - ✔✔*increase the intensity gradually
*vary the cycling techniques
*don't use one technique for a prolonged period of time
*encourage fun interaction between participants
*use good form and alignment, give clear verbal cues and directions
*match the volume and tempo of music appropriately
Stationary Indoor Cycling Class: Hand Position 1 - ✔✔heels of the hands are resting on the straight bar
and the fingers are touching on the curved section of the bar
Stationary Indoor Cycling Class: Hand Position 2 - ✔✔*commonly used for seated climbing, running,
jumping, sprinting
, *both hands are grabbing the main bar
Stationary Indoor Cycling Class: Hand Position 3 - ✔✔*solely used for standing climbing
*the hands are over the ends of the handle bar extensions. The palms are turned inward, knuckles
facing outward with the fingers wrapped around the bar.
Stationary Indoor Cycling Class: What is the proper resistance for standing or jumping? - ✔✔RPE of 15 or
higher
Stationary Indoor Cycling Class: What instructions should be given for running out of the saddle? -
✔✔*the body should be positioned over the center of the bike with bodyweight applied to the pedals
*hands should be in position 2 with very light amount of pressure on the handle bar
*the shoulders should be relaxed with slightly bent elbows
*the tip of the saddle should lightly touch the back of the thighs
*always use moderate resistance of at least and RPE of 15
Stationary Indoor Cycling Class: What is a seated flat? - ✔✔a basic cycling technique. Uses various levels
of speed on a flat road that helps the cyclist to warm up. This creates the cardio stimulus and cool down
Stationary Indoor Cycling Class: What are the varying cadences for a seated flat? - ✔✔80-110 rpm
Stationary Indoor Cycling Class: What is a seated and standing hill climb? - ✔✔increased resistance on
the bike where the body weight is shifted to the back of the seat. This will in turn protect the knees and
gain more power from the glutes
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