Saturday, March 17, 2012
Biomechanics
Bio-mechanics is a term often neglected with cycling enthusiasts. We think, come on ! I've been riding a bike since I was a kid!” Right? So what is all this hype about?
Cycling is a highly precipitous activity. Many of us have transitioned into this sport from running, to avoid the damage of pounding on our feet and the dangerous jarring of our bodies. Analyzing where our lactic acid is building is an excellent method of confirming proper bio-mechanics If you feel a pain in your knee; look down and confirm that your kneecap is tracking between your 1st and 2nd toe. Many beginners will attempt to ride with their knees out. Work through this poor execution on bio-mechanics BEFORE adding resistance.
Moving up the body, lift the rib cage to allow open breathing. We spend most of our time ~37 mins in a 46 min ride) in our aerobic zone. Our energy creation comes in direct proportion to our ability to bring in oxygen. By lifting sternum we open the chest cavity allowing our lungs to expand to maximum volume. Proper bio-mechanics comes from the core. When the vertebrae through our back are aligned and our core abdominal muscles engaged, we can move into the next level…proper breathing. (next article)
Now I want to focus on an area of the body that I learned about too late. Proper core engagement means when we have moderate resistance, we could lift the hands from the handlebars, without changing our bio-mechanics To understand this less than 10 pounds of pressure, visualize playing the keys of a piano. Changing hand positions often, keeping the core engaged, and the hands light minimizes the dreaded tingly fingers.
As in other areas of our life; when we perform with excellent mechanics we increase our overall flow. Allow 8 minutes in the beginning of every ride to re-evaluate the minor adjustments required to demonstrate excellent bio-mechanics Periodically through the ride, from toe to head; confirm the mental discipline has continued and keeps the body in optimal bio-mechanics.
A pottery wheel spins around many times like our feet in the pedals. With each spin mold your body into your best bio-mechanic form. Establishing this foundation of muscle memory, body awareness, and risk minimized riding allows our mind to move beyond immediate physical awareness.
Bonus: Ask a friend to video record your stationary bike riding from different angles. Can you find bio-mechanic improvement areas? Another strategy is to analyze yourself from mirrors reflecting at different angles. What did you learn by observing your bio-mechanics from a new perspective?
Preparation for an indoor cycling class 101
Are you wondering what to expect from your first indoor cycling class? The biggest mistake most beginners make is coming to the group cycling class - late. For whatever reason, when we are embarrassed and want to avoid being noticed, are nervous about being inexperienced, we show up late. Give yourself an advantage and ask the instructor before class about the critical steps required in matching the geometry of the machine to our body. Being ready early sets you up for a successful first day.
Above all, come in with a positive attitude, well hydrated, and leave the stress of the world outside. Second, introduce yourself to the instructor, knowing their name makes this experience much more personal. If your body has any physical ailments, share these with your instructor. After building a relationship with your instructor, and adjusting the cycling machine to fit your comfort, start to get a feel for pedaling. Turn the resistance dial (often located between your knees) counter-clockwise to the lightest possible setting.
Remember, the Number # 1 determining factor in determining your intensity is the resistance on the pedals. This resistance can be created a few different ways. Most popular gym indoor bikes have two felt pads that slowly increasingly squeeze a ~45 lbs. flywheel. More recently, magnetic resistance has been sweeping the fitness industry. Magenetic resistance is popular due to the magnetic resistance’s ability to measure the infinite levels of resistance being placed on the resistance wheel (and ability to accurately measure the power created). An older style that you may find (often with moving arm bars) is the air resistance flywheel. This model is quite noisy and really unpredictable, unless a person can gauge the wind to manipulate appropriate resistance level.
Considering these factors, seating will be chosen much like you will find at a church. A few of the inside clique members will sit up front, a few of the veteran members will stake out their “favorite spot” from experience it’s best to allow others to reclaim their position if possible. My secret tip for you is to focus on the fan placement. A strong headwind actually feels good and unlike the outdoors, a headwind will not slow you down at all!
In regards to the style of instructors the style and intensity varies tremendously. With time you can find a good blend between instructors that meet your style and personality blended with the logistical reality of finding a consistent schedule that you’ll be able to commit to for at least 3 months.
Now that you are armed with insight for this upcoming leg workout, allow me to share a few fundamentals that will make your hours less painful and more enjoyable.
1.) Give consistent mental focus to the engagement of core muscles. Fight the natural tendency to rest the weight of our upper body onto the palms of the hands. Keep enough resistance (friction) on the wheel that you are able to lean slightly forward and while pressing into the pedals keep the torso at a 45 degree angle. If your core is properly engaged, you’ll be able to take your hand behind your back without any additional movement in the saddle required!
2.) Think about the music and allow the pre-choreographed work dictate your leg speed. This allows us to focus on one variable…the resistance. *Also, the more comfortable we get with this motion and environment the more time we can engage in visualization of outdoor rides or other ‘happy places’ that allow us to disengage from our uncomfortable reality.
3.) Make friends. If this was just about burning calories, or pedaling on a stationary bike we could set up a home studio- let this time be your social hour. Where else can you ride next to someone with a different fitness level for an hour only to finish just a few feet away from them at the end. In sex or in our dedicated workout time, it’s always best when we can finish at the same time as our partner.
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Sweeping the nation as the best way to systematically shred fat - Indoor Cycling. If done correctly indoor cycling is a safe, low-impact activity that any age and fitness level man or woman can do to keep their heart healthy and the tummy trimmed. Ryan Bardes has been an indoor Cycling Coach for over a decade and really enjoys sharing the fundamentals of his systematic fat shredding secrets.
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