|Indoor Cycling Hurts Me...|
by: Rozel Gonzales
Gonzales is a certified Schwinn indoor cycling instructor, personal trainer, group fitness instructor and
fitness presenter. She currently teaches indoor classes at Monster
Gym in Dollard-des-Ormeaux, Quebec, Canada.
indoor cycling is an INCREDIBLE form of exercise.
The music, the energy, the sweat… However as an indoor cycling
instructor, the most common complaint that I hear … is that Indoor Cycling
Hurts! Many participants comment that they feel very bruised
and sore from the seat. One
woman even told me she could hardly walk the next day!
admit it. The first time that
I started teaching indoor cycling, I also experienced this.
My rear end and another place …
really hurt. However,
when most people would walk out and quit… I didn’t have that choice!
Why? Because I
was the teacher! So, I kept
at it… and after a few weeks I was no longer in pain.
Just like any other new activity there is always a period of
transition. Your body has to
become accustomed to a particular stimulus before being comfortable.
Just as a martial artist must toughen up his knuckles to punch…
or how a gymnast must callus her hands to work on the uneven bars… a
cyclist’s bottom must get used to the feeling of the seat!
prevent unnecessary discomfort, consider the following tips!
sure that you have enough resistance to stay in control of the bike!
often I see participants indoor cycling with not enough resistance, especially
during sprinting segments. If
ever you feel that you are bouncing up and down on the seat … this means
that you are lacking resistance. It
is this bouncing out of control motion that contributes to those bruises! Take command of that bike!
Increase the resistance! You
should never be indoor cycling full force without any resistance!!!
It doesn’t make much sense.
If you did this on a real bike, you wouldn’t be going very far,
a gel seat or padded biker shorts!
to say that you can’t pad things up a bit?
Why not? Take the seat
off your real bike! Or why
not invest in some fancy cycling clothes?
Look chic, be comfortable, train hard and have fun all at the same
to see that your bike is adjusted correctly
it is the positioning of your seat that is causing the discomfort.
Ask your instructor for help to align your seat properly.
There are usually two ways to adjust the seat.
Verify that the height is correct.
If you stand next to the bike, it should be about two inches below
your top hipbone. Secondly
verify the distance of the seat from the handlebars.
Before the class begins, sit on the bike and cycle forward until
your two feet are in line with one another, parallel to the floor.
At this point, check to make sure that for the front leg, your knee
does not surpass your toes. If
it does, you must pull your seat backwards.
As for the handlebars, this is more of a personal preference. However, if you have any type of back problems it is best
that you keep the handlebars a bit higher than normal. This would prevent you from holding a hunched over position
throughout the class, which might irritate your back.