While it may seem redundant to say, most indoor bikes do not move. Please, stop and think about that for a moment. We are not talking about forward motion or distance, of course an indoor bike (or an outdoor bike on a trainer) does not move forward. But what about the other motions that are involved in cycling.
When a rider is out of the saddle, most riders sway the bike from side to side a bit. Why does this happen? Generally, it is the mechanical reality of the situation due to applying extreme power to each pedal. Since the pedals are not on the centerline of the bike, applying a large force to the right pedal will, physically speaking, apply a rotational force that pushes the top of the bike to the right and the bottom of the bike to the left. Without this counterbalancing motion, the wheel would kick out to the side. By swaying the bike in the opposite direction, the amount of force that can be applied to the pedals is increased without crashing.
The second primary aspect of swaying the bike is that it allows the rider to engage their upper body (especially core and arms) into the movement which increases power.
Take a moment and watch some of the pros race, they only have about a 12 degree sway; less than most avid riders. This is due to their efficiency and power.
The second motion that we want to consider is the flexibility of the bike frame. I learned a great deal about this from Kirk Frameworks Co. (http://kirkframeworks.com). There are three basic types of frame flex: Vertical, Torsional and Bottom Bracket/Drivetrain. It is important to understand that these different types of frame flex are more or less related to each other.
Vertical Flex
A frame with the proper amount of vertical flex will have a very smooth ride. More importantly, it also offers better control and handling.
Lateral/Torsional Flex
Torsional flex is when the head tube and seat tube are twisted relative to each other, and thus are no longer in the same plane. All frames, regardless of material or quality have a good deal of torsional flex. Try this sometime — sit on your bike with it pointed straight at a mirror. With your butt on the saddle and your hands on the brake hoods, push your hands to the left and your butt to the right. Watch the frame twist.
Bottom Bracket/Drivetrain
When a rider pushes down on the pedal he also, for better or worse, pushes sideways. This is because the pedal is off to the side of the bike and is not in the bike’s centerline.
When the rider pushes down with the right foot the bottom bracket flexes to the left. When the bottom bracket is pushed to the side, it stays there until the force that was holding it there is released. So at the top of the pedal stroke the bottom bracket starts its sideways move and at the bottom of the stroke it returns to neutral. In returning to neutral it applies that returned energy to the drive train and then to the road. This flex and return smoothes out our power transmission to the ground, making acceleration smoother and optimizing traction.
With the exception of a few new bikes on the market, most indoor bikes do not provide movement side-to-side. Because of this limitation, riders must emphasize relaxation when riding and allow gentle upper-body movement. Attempting to maintain a still upper body can place the spine and surrounding muscles at risk from the forces being generated by the legs.
“Why do I make less power (fewer watts) standing, then when I'm seated?”
This a a great question that we get often. I loved John's answer, and so I have done a few edits and present it here….. Joey
A great questions from one of the riders in a Performance Cycle class. An observation that shows he's paying attention plus it gives me the chance to clear this up, so you can properly explain this anomaly to your participants.
The short answer is you don't* If resistance and cadence remains the same, in or out of the saddle doesn't matter. The amount of power/watts you are creating doesn't change… because it can't.
The bike decides the right amount of power
You know that Power = Force x Cadence. So let's assume this participant is riding seated and pedaling @80RPM. Their resistance is set to a level that results in the console display showing 150 watts.
Our legs create the perfect amount of force required to get the job done, which in this instance is overcoming the resistance to pedal @ 80RPM. If your resistance setting on the cycle requires “X” amount of force to push down the pedal, your muscles will create exactly “X” – no extra force is created and no less. The combination of that force, multiplied by a cadence of 80 RPM results in the power meter showing 150 watts.
In fact there's an actual law of physics that says that it's impossible to get the same amount of power out of a machine with a reduced amount of power added into it – which is why I'm saying the amount of power/watts you are creating stays exactly the same, if you make no change other than to stand and ride out of the saddle.
“But then why does the power meter show my watts lower, when I'm standing.”
My response was; “you're right it does and there's a simple answer why…
Let me begin with the basics. I teach at a Life Time Fitness Athletic Club and we ride FreeMotion S11.9 with the Carbon Drive belts. FreeMotion's measure power only through the left crankarm as you can see here.
This is my personal S11.0 (the home version) which is why it's black and not the normal silver color. The electronics are identical across all models.
Yes, the meter shows a drop in power…
Many of us who teach or ride on this Indoor Cycle have noticed that the power meter will show a lower wattage number when you transition out of the saddle, without giving any thought as to why. As I explained above, it shouldn't > the wattage number should remain the same. Again; Power is equal to force times cadence. If you didn't change the resistance setting, and you're maintaining the same cadence, the power meter should continue to show the same wattage… but it doesn't because >>>> your legs aren't the same strength.
Your dominate (stronger) leg does more work
The force required to pedal is divided between your two legs – but not equally. Because many (if not all) of us have one leg that's stronger than the other, our brains automatically proportion the amount of force from each. Remember: our legs only create exactly what's needed. Unless you consciously choose otherwise > more force is unconsciously asked from the stronger leg and the opposite leg adds what's left, equaling the total required.
Some quick research showed me that it's very common for one leg to be stronger in most people. Your dominant/stronger leg is typically the same as your writing hand. Since ~90% of people are right handed, the majority of your class will be seeing lower wattages when the come out of the saddle > because they are doing more work with their right leg. The FreeMotion's left hand power meter sensors are seeing a lower amount, of the total amount of work, as coming from your left leg.
Because this IC can only sense force on the left side, when you stand your stronger leg carries a greater percentage of your body weight = the wattages appear lower.
So standing or seated at the same cadence, you continue to create the exact same amount of power. It's just that the power meter doesn't see all of it and displays the reduced amount = the misperception that we create less power standing… which you now understand isn't true 🙂
Make this a feature (not a bug) in your class
Since the Freemotion can show leg strength disparity, why not use it as a training tool?
Novel idea, right?
Start by teaching everyone which leg is their stronger/dominate leg. The simplest way I know is by doing Step-Ups on a box or step raised to the proper level as shown in this short video.
This exercise was eye opening to me, when we did them in Boot Camp. Learning that my right leg is considerably stronger, I'm now really focusing on making my left leg do more work. Hopefully over time, a stronger left leg will result in me having a higher FTP and greater overall muscular endurance.
I suggest having your riders do this as an after class activity > or you could bring a box into your studio and have everyone take a turn.
Using a pair of reasonably sized dumbbells, perform 8-12 reps all on one side and then the other. It should be quickly apparent which (or if) they have a leg strength disparity.
We'll explore drills to exploit this feature and help riders train their weaker leg in future posts! [/wlm_private]
* I'm not referring to pedaling efficiency here, which is a completely different subject.
** Please let me know if this isn't clear, if I've confused you or you have an alternate method of explaining this.
Working off of the buzz of last week’s tirade on Tabata training in indoor cycling, I thought I’d touch on a related cousin that also carries some confusion and thus misuse — High Intensity Interval Training (HIIT).
The main contributor to misuse in indoor cycling with training methods like Tabata and HIIT has more to do with how it is interpreted and embraced and not that the methods are invalid. Many people are busy and also frustrated with lack of results (or the speed of results) in their fitness. The pendulum swingers arrive on the scene and claim that this NEW way of training is the end-all. So the pendulum swings to the other side implying that this new way is the only “right” way.
Tom Goes Off-Road
Let me take this opportunity to help you understand why it has been a hard sell to get outdoor cyclists and competitive riders into indoor cycling classes (or the gym for that matter). Going back to our pendulum swingers; the groups of people they affect most are the fitness crowd and those stuck in between fitness and athletics (for example those branching out to attempt their first century ride, event, etc.). In a few weeks I’m going to write an entire article on the topic of the Fitness Enthusiast vs. the Athlete, but let me share one of the biggest differences between these two types of individuals and how this has impacted who attends our indoor cycling classes.
It can be summed up in one word — Performance. The athlete actually has to perform on a high level, and further, is required to measure their performance. In general, fitness enthusiasts wants to condition their body to improve their overall health. This can include weight loss, gaining strength and body sculpting. I’m not trying to bash the fitness enthusiast in the least, but rather want to encourage everyone to continue taking care of their body and staying healthy. What I am saying, is the proof whether a training method like HIIT actually works is on the road.
So where am I going with this? When the fitness world gets swayed by yet another “new” way of training, we often don’t get to see if this is really effective, because we are not truly putting it to the test. We just see some super fit guy or girl touting how great it is (and “hey, look at me”). The athlete looks in on the latest thing the fitness world (and indoor cycling) is hanging their hat on and says (with some arrogance) “they don’t know what they are doing or how to really train”. All arrogance aside, in most cases they are correct. In many ways, this is how outdoor and competitive cyclists view indoor cycling.
There's an App for That
As we reel this baby back into HIIT and indoor cycling and we find another case of “here we go again”. The problem is not indoor cycling or HIIT, but rather the contagious blanket statements that lead indoor cycling instructors astray. Research studies claim better fat utilization, higher VO2max, increase in stroke volume, left-ventricle heart mass and cardiac contractibility to name a few. Are these all good things? Yes. Are these research studies wrong or lying? No. So what’s the problem? The problem is application.
First, they are often comparing HIIT to endurance training which they inaccurately define as 30 to 60 minutes of continuous running or cycling. 30 to 60 minutes is NOT the definition of endurance training for everyone. I’ve been on “recreational” outdoor group rides with cyclists all around the country. I’ve yet to get home in an hour. Just to clarify, I’m not only riding with racers, but those who motor along at 12-14mph and just like to ride. So if one ONLY trains using HIIT which consists of 5-second to 8-minute intense efforts followed by 3-4 minutes of active recovery, how effective will the training be if the person has to endure 2+ hours in the saddle at close to 75-80% of their perceived effort? This is where the studies are misleading.
That’s A Lot of Science Stuff
HIIT studies claim increases in oxidative enzymes such as citrate synthase, malate dehydrogenase and succinate dehydrogenase, and increases in mitochondrial density and more effective signaling through the AMPK pathway (Jennifer Klau…HELP!). I’m not debating this (…I have a hard time pronouncing these words). However, when a 4-hour bike race is concluded, scientists don’t go and start measuring oxidative enzymes — “The winner is…. Number 354 with the highest level of citrate synthase!” No the winner is the one who has endured the challenges of the terrain and distance and came across the finish line first.
So, when a Tour de France team trains solely with HIIT and wins….no forget that….completes the first week, OR a HIIT-only marathon runner OR a HIIT-only triathlete wins, then HIIT will have our attention and will have proven something.
As Usual — We Need Both…But….
It is usually no big surprise to find out that when the dust clears and the emotions subside, both types of training are necessary to produce well-rounded fitness for both the enthusiast and athlete. However, I’ll leave you with two things to consider when applying all of this to your indoor cycling classes:
(1) HIIT (like Tabata) is not a license to justify blood-snorting intervals in all of one’s classes. High intensity intervals (usually defined as 80-100% of max effort) should be greatly limited in the early part of the year in our classes and always sprinkled with caution depending on our demographic.
(2) Endurance training should also be limited during indoor cycling classes (WHAT!?). Yes, you heard me right. 45-60 minute classes are not the best format for performing extended low-intensity (60-70% max efforts). Classes that are 90 minutes or greater are more ideal for these long steady efforts. There is still plenty of highly effective and appropriate training to do during indoor cycling classes in the early season (base building) such as muscular endurance, steady-state tempo (Zone 3), muscular strength and leg speed work to name a few.
Remember: Real Training. Real Cycling. Real Results. All beautifully packaged in a fun-wrapper.
As promised here is Part 2 of Tom Scotto's YOUR Numbers Audio Profile where Tom explains how you can help your students to begin to learn their Heart Rate and Power (watts) numbers.
I would love to know how many of you are teaching on the Keiser M3 or New Schwinn AC Performance Indoor Cycles with power. Please leave a comment about your experiences teaching these class with this new technology.
Here's your Spotify PRO/Playlist!Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
I'm celebrating the one year anniversary of the Indoor Cycle Instructor Podcast! Thank you to everyone who participated or listened over the past year.
When I started this Podcast, I was a bit concerned that I would run out of things to talk about. I mean really, Indoor Cycling is such a simple thing. What could I possibly talk about beyond 8 – 10 shows?
Boy was I wrong! I ended the first year with 53 episodes + some videos. If I had the time and additional resources, I could have easily produced twice that number of Podcast.
STAY TUNED! I'm going to be announcing some exciting changes coming here at the end of this month.
Here's a hint: Do you consider yourself a Professional Indoor Cycling Instructor? If so let me know by posting a comment.
* If you aren't receiving the weekly email newsletter consider joining us by signing up below.
“For all intents and purposes, your body works exactly like the engine in the car that brought you to the studio today.” I like to use that line, especially when I sense I have a bunch of gear heads in the class. First to get their attention by saying something profound and secondly, because it's (grant me a little leeway here) technically true; your body powers a bicycle exactly like an internal combustion engine powers a car.
Now at the risk of one of my daughters admonishing me with “Dad, your class doesn't want another science lesson”, let me explain;[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Your students and their cars use a Carbon based fuel sources that contain essentially “Stored Sun Light” derived from plant photosynthesis.
Both have a system to ingest air (more importantly the Oxygen it contains)
Both have a process to chemically combine fuel and Oxygen which creates heat and pressure
Both use this pressure to create linear motion
Both use an offset crankshaft to convert linear motion to rotary motion.
Both have a system to expel the waste byproducts of combustion
What brought this to mind was last night in my class I had a number of students who rode most of the class looking straight down, instead of the “Head up – Look at your self in the mirror and smile :)” posture we all want. But why do we want it?
I remember listening to the commentators during the China Olympics talking about how you could tell who was strong and who wasn't on the big climbs by how each rider held their head.
Head up = Strong … Head dropped = weak. But beyond the body language, why is head position indicative of performance?
And then I thought of this:
Modern engine designers understand that best power and efficiency is dependent on moving the maximum amount of air into and out of the engine. For that to occur the path the air takes, as it flows into the engine, needs to be as straight as possible.
Here is a diagram of the Intake Track in an older, much less efficient engine, circa; 1940
Now compare that to the Intake Track of one of your students.
Here is a cyclist demonstrating good form with “Head Up – Eyes Forward” posture. Notice how the Intake Track becomes straighter?
Does it then follow that;
Head up = Efficient Breathing (Strong) … Head dropped = Inefficient Breathing (Weak)[/wlm_private]
