Have you ever wondered if you are making making a ton of mistakes while having indoor cycling workouts?
Why we are saying this? Because oftentimes, people are not even aware of doing them, until indoor cycling trainer point them out.
If you wonder which those could be, here you can read which they are.
15 Common Mistakes At Indoor Cycling Workouts
If you are thinking that your indoor cycling workouts could be wrong, you can always consult your trainer in order to reduce the risk of injury and get an amazing workout session.
Or, you can read all about them right now.
1. Just-On-Time Arrival
If you always arrive just about on time for your indoor cycling workouts, and not a couple of minutes earlier (at least 5), you won’t be able to prep and settle down properly.
Arriving just at the beginning of your session, leaves you with zero time to set up your bike and test out the settings before the class begins.
If you come a bit earlier, you’ll have a plenty of time to ask for some bike adjustments (if needed) from your indoor cycling trainer.
2.Tight Gripping The Handlebars
The handlebars are all the help you need so you can balance well. You should know they are not there to bear the weight of your entire upper body.
If you grip the handlebars too tight, you’ll end up with too much unnecessary tension in your shoulders and your back, and they will start hurting very soon.
Therefore, you better shift your weight into your lower body, bringing your hips back and releasing your fists, so you can reduce built tension.
3. High and Low Seat Position
If you set up your seat too low, you won’t be able to fully extend your legs, and get the necessary power of each pedal stroke.
And if you set it up too high, your hips will go back and forth to reach the bottom of each pedal stroke, which automatically will slow you down, and you may end up bruising your groin (and you wouldn’t like that to happen- would you?).
How to know if you’ve adjusted it properly?
The seat should be the right height when your hip is in line with the seat and you can pedal quite comfortably without any pain or trouble of doing it.
4. Lower Handlebars Than The Seat
Lower handlebars aren’t always better. What happens when the handlebars get way lower than the seat?
You’ll have to lean forward to reach them and it will put additional uncomfortable pressure on your groin, aggravating back pain, and it will prevent you from performing the workout properly.
Ideally, the handlebars and seat should be at the same level with one another, so you can get your top performance.
5. Knees Grazing The Emergency Brake
If the knee-graze thing happens while you’re seated, it means the seat is too close to the handlebars. Also, if your seat is farther from the handlebars, your core will need to work more to stay upright.
Solution: slide the seat backward as much as you can, so you can seat comfortably and reach the handlebars with no problem.
6. Bending Elbows Out While “Tapping Back”
What is “tap back” designed for?
It is designed to activate your glutes by driving your hips backward and hovering right over the seat without sitting.
If you bend your arms and move your upper body forward to accentuate the movement, you put too much tension on your shoulders and miss out on the butt benefits of the exercise.
Keep your arms long and close to your sides, with a very slight bend in the elbows, if you want to correct your position while moving back and forth on the bike.
Source YouTube: XYZ Indoor Cycling Studio
7. Don’t Sway
If you decide to “kill” some time listening to some music with your headphones on, at list try not to sway around while cycling.
Because it will challenge your balance, and you have to hold the handlebars extra-tightly. This actually puts too much pressure on your shoulders.
8. Adding Too Much Resistance
Don’t add too much resistance if you are out of form. Wait for some time to get in shape, and gradually add resistance.
Even if you can’t keep up with the trainers pace, slow down. It is better to do that, than to make your body prune to injuries.
Source YouTube: eHowSports
9. Not Adding Resistance At All
Do you want to have great workout or you want to cheat yourself ?
Don’t cheat and put some kind of resistance to work with, as if you are not, you wont be able stop spinning out of control, bouncing around and hurting yourself.
You really wouldn’t like to embarrass yourself in front of others…
10. Core Neglection
Your abs are also involved in every stroke. The core plays a major role in indoor cycling, meaning it is actively engaged and you benefit from your indoor cycling workouts even more.
In case you want to have this benefit as well, you should lengthen your spine and roll your shoulders back. Lift your ribs off your hips.
If you do this properly, you’ll activate your core more and you will easily reach towards your goals.
11. You Put Too Much Hand Weighs
If you want to involve some upper body action, put 1-2 kg weights. It is always better to do exercises correctly using light weights, than using heavy ones and do them incorrectly.
You can always add more later.
12. Keeping Your Breath While Exercising
Your body needs all the oxygen there is to work properly. Don’t hold your breath while working out as it is essential for every body function.
13. You Forget Combining Upper and Lower Workouts
Oftentimes, when you start working out on your upper body, you forget pedaling at the same time.
Try to be present in the process fully, and keep those legs moving by pedaling, while you work on your upper part.
Get that extra burn in your legs and keep them warm during whole the time, and also make sure to get all your body parts moving simultaneously.
14. Wearing Loose Pants
Always use tight leggings and avoid loose pants as they might get stuck between the bike and the pedals.
If you wear a loose pants, your workout will suffer as your attention will derive towards your pants wearing – all the time.
15. Skipping Stretching
As you already now, stretching significantly reduces the risk from injuries, helps muscles to recover better and improves overall physical performance.
Make it as a habit to do some stretching after 45 min cycling class. Even 2 min stretching is better than having none. It is good for your body and you’ll feel much better after intense indoor cycling workout session.
If you are just starting out with indoor cycling workouts, try to read these lines in order not to make beginners indoor cycling mistakes, and avoid all sorts of injuries.
Whatever you do, do it the right way.
Good luck ya all!
Source : YouTube
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