Indoor Cycling

Indoor cycling has been around for awhile and have gotten ridiculously better in this era.

Being able to hook your bike up to a stationary device and get so many different exercises is beneficial to just about anyone.

Indoor cycling has been proven to have all kinds of positive benefits to the brain, mental state, vascular system as well as build a powerful athlete.

It can be done as low intensity cardio, high intensity intervals or sustained power. It can be done to stay in shape, get in shape or get strong.

Setting up can seem daunting, as there are a lot of things to know, and a lot of things to buy, but the basics are pretty simple: Get a decent piece of equipment, hook your bike up and do what you want. These articles may further assist you on your indoor cycling journey:

Trainers

How to Set Your Bike up on a Trainer

Indoor Cycling Apps

Training with Power Output

Three Sixty Bike Shop has a bit of expertise on the matter. Our owner started indoor cycling in the winter of 2012 and with recent advances in technology has been able to take it to another level. Below is a story from him about his journey with indoor cycling.



I had always been around bikes and had been working in bike shops since 2005, but I didn’t really worry about fitness or anything. I owned a mountain bike and did it in the summers and eventually started competing an cross country mountain bike races around 2009. I didn’t take it too seriously, but I always wanted to do well so I would try to get in better physical shape during the summers. During this time I noticed that I gained about 10 pounds over the winter and frankly it didn’t bother me, people always called me skinny anyway.

In 2010 I made the podium of a race and in late summer of 2011. I thought I could improve my fitness by riding a road bike on days that I couldn’t make it to the mountain bike trails. I fell in love with cycling and signed up for a 6 hour race in the spring. I would go the the gym and run a mile, do an exercise bike for 30 minutes and then do some machines and swimming. This is just what I did trying to get ready without knowing what I actually needed to do.

I rode and tried to get more fit over the summer by riding hard up hills and decided I wanted to try cycling races in 2012. I learned that professional cyclists trained by power out put. Power measuring devices were out of my price range at the time and I found an exercise bike at the store the displayed watts. I started looking into Lance Armstrong’s power out put and tried to train as close to that as I could, I wasn’t close, but it did lead me to to decent fitness.

Even though I had a ridiculous 20 minute power out put, I was ignorant to what I was doing. I was following the workouts on screen and then obsessed with 20 minute output. This is where cycling workouts become dynamic. There are 15 second power out puts, 1 minute, 5 minute, 20 minute and hour. These are all different intervals that can be worked at different intensity’s for different purposes.

An hour out put is good for anyone from triathletes to people doing long distance rides. How many watts you can do in an hour is called your FTP, functional threshold power, it’s the most amounts of watts you can do in hour.

While power is important it is relative to your weight. For example my FTP is 277 watts, which scores me at 3.81w/kg. W/Kg means watts per kilogram, it’s your power to weight ratio. My wife’s FTP is about 135 watts, which scores her at 2.48w/kg. Watts per KG is how we set intervals specific to a person and what really allows a person to train at the pace and what they desire.

W/Kg can be used to get physically stronger. Holding 7 watts per Kg is hard for anyone and the longer you do it the stronger you get. Intervals at this power to weight ratio can last 1 minute, two minutes, three minutes… etc, holding 7 w/kg for 5 minutes is an absolute world class number.

This talk about intervals my seem nonchalant, but on a bike there is very little risk of injury while improving your muscular tone and strength at a high level. The more watts you produce the stronger you are, the more you produce power for a period of time means you’re stronger for longer. It’s part of the key to becoming a cardio black belt, which will help your brain, body and ability to be present in the natural world, perform in combat, do events and more.

For me, I mostly only do cycling and I do it at a B+/A- level. But I have tremendous core strength, strong legs and shoulder and the ability to breath no matter what. Indoor cycling under load is a fully body workout minus your biceps. Which can easily be worked on. At 165lbs and only cycling, I can dead lift 300lbs, which is decent, considering all I do is cycle. I have abs. I have shoulders. And should I wrestle for sport with people I can match their strength and not get tired when they fatigue.

I know I’m not the biggest buffest looking guy, I’m not the the strongest guy but I am strong and strong over time, I am healthy and I don’t have to live with injury from lifting large amounts of weights or the constant abuse from running, which I enjoy all of the above on occasion.

(Insert Body Image Pics here)