11 interior cycling errors to avoid

Interior cycling It is not a training as complicated as, for example, weightlifting either calisthenics – You are sitting, and there is essentially a basic movement. So how much can it go wrong?

Plenty. There is a significant space to make mistakes when walking by bicycle that can lead to inefficient training or, worse, injuries. We ask fitness professionals and cycling instructors about common interior cycling errors and how to solve or avoid them.

1. sitting too high or low

The first mistake that many people make is not Configure the bicycle correctlyMelanie Melillo says, CPT.

“The most common mistake I have seen in the last decade of helping riders to prepare is that they establish the handlebar too high while the seat is too low,” says Jake Maulin, CPT, co -owner of Cyclebar in Naples, Florida. “If your handlebar is too high, it makes the pedal race inefficient in the downward movement. If your handlebar is too low, it makes it difficult to breathe. “

In addition, a seat that is too high or under excess pressure on the column and kneesBrendan Kirk, PT, DPT, OCS, CSCS, CKTP, of Spine medicine and sports In Glen Rock, New Jersey.

To configure your bike correctly, stop next to and use These guidelines:

• The seat must be around the height of your hip bone.
• Once sitting, adjust the handlebar so you can hold them with a light grip while maintaining a slight curve in the elbows.
• You should be sitting enough from the handlebar to maintain a long and neutral spine, says Melillo.
• At the bottom of your pedal’s race, the knee must be slightly folded. “This will allow you to generate more strength safely,” says Kirk. But don’t let your knee bend too much, that will leave the blow of the “short” or unfinished pedal, says Maulin.

2. Tense

Another common mistake is to grab the handlebar too strong. “We call it the grip of death or white knuckle,” says Melillo. “That catches a lot of tension in your hands that you don’t need.” Many runners also maintain tension in the jaw and let their shoulders climb their ears.

Instead, follow these signs to loosen:

• Relax the fingertips and hold the handlebar with a light grip.
• Make sure your shoulders are relaxed.
• Keep a soft curve on your elbows and turn in, so that you are on both sides of your rib cage, “instead of tear as chicken wings,” says Melillo.

Because? To obtain a good cycling training, you must allow your body to generate the greatest power that you can. “If your shoulders are up for your ears and your elbows are to the side, it is not in an optimal position to get the most pedal blow,” says Melillo.

3. Desigual foot positioning

When you are bicycle inside, your foot can be kept in place by a tip cage or cut shoes. This allows Ischiotibial muscles To activate when you lift your leg, explain Andrea MetcalfCPT, LREA, Certified Personal Coach and Author of the Book Naked fitness.

If your foot points down, you are working on calves but giving the hamstrings a short range. Instead, hold the feet level on the pedal. That will allow the Quads And the hamstrings to work together, producing a more balanced training of the lower part of the body that activates the largest thigh muscles.

4. Establish the resistance too low

“We see cyclists establishing resistance too low, so they are furiously pedaling but they do not get any benefit from the movement and even Hyperextender your knees“, Says Maulin. The solution: creates a light to moderate resistance rate as a starting point, so you can feel in trip control, not as if you were about to shake the bicycle.

5. Do not feed or hydrate enough

When you are doing a bicycle training, it is a good idea to have a bottle of water within reach of the arm.

“Cardio Like interior cycling, it can really be sweaty, so you should make sure you replace the fluids you lose, and electrolytes If you drive for more than 45 minutes, ”says Melillo. A hydration supplement as Beachbody Performance Hydrated It can help you rehydrate, replenish important electrolytes and even improve resistance during your trips.*

And be sure to feed correctly pre– and post-training With enough protein and Carbohydrates to support your level of activity and physical conditioning objectives.

6. Incorporation of exercises from the upper body

Trying to solve the upper part of your body while driving a stationary bicycle is dangerous and “has little or no benefit,” says Garret Seacat, CSCS, chief coach with Absolute resistance In Manhattan, Kansas. “When you are swinging up and down on a bicycle doing any type of exercise of the upper body while pedaling, it increases its chances of injuring your back dramatically.”

The movements of the upper part of the body also subtract their effort into the pedals, which makes their training less effective and decreased calorie burning. Instead, do something Lizards As part of your stretching after driving E cooling.

7. Eating the calories you burned back

“We have cyclists who are convinced that because they have set fire to hundreds of calories, they can enjoy pizza and all the sweet things that their body longs long after the trip,” says Maulin. “A small gift is fine, but what your body needs after training is protein and hydration. Consuming alcohol immediately You can also cancel many of the good aspects of your training. “

8. Cycling too hard, too often

Do too many workouts, constantly exercise at full intensity and not give your body enough time to Rest and recover willpower Upon your efforts.

“Go out completely every time you exercise, it’s a trap,” says Melillo. “Your body needs to exercise in all things heart rate areas. You need rest and recovery periods. As much as you need hard training, you need them moderate training that last a little more. “

9. Stole your training

“Make sure you are doing strength training, central trainingand extension In addition to riding, ”says Melillo. “All that admits the best performance on the bicycle.”

Stretch for at least 10 minutes to heating and cool down To avoid injuries and minimize the pain of the next day.

10. Trying to keep up with the jones

Cycling classes can be competitive, and that can make them fun and motivating. But being left can cause injuries.

“I commonly see beginners trying to keep up with the person at their side both in resistance and speed, but a good resistance on the bicycle for a person can be too much for the person next door,” he says Andrew Blaokey, CPTDirector of his Future Fitness in Toronto. “Listen to your body and choose a resistance that feels challenging but not so hard to have pain. Choose a speed and resistance that is better for you, not for the person by your side. “

11. Do the same training

“Everyone can have a favorite class or coach, but you benefit more if you try all the different classes and all the different coaches,” says Melillo. “You can learn something from a coach that another coach doesn’t say. And the fact that you hate those resistance walks or Hiit walks does not mean that they are not important. Our bodies are designed to find the shortcut, the most efficient form. Therefore, you want to continue challenging with different physical and mental routines. “

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.