A few years ago, Tom Scotto and I did a webinar on hand positions. It is the perfect visual follow up to last week’s post on hand positions while standing. It provides the practical and biomechanical reasons for where to place your hands while riding, whether seated or standing.Read more…
In a recent profile, I was asked why I don’t assign a hand position when riders stand. This is a great question that I get often. Let’s talk hand positions seated and standing, and why we go there. Read more…
I received a great question recently in the ICA Facebook group from Sarah asking what the difference between a “spin-up” and a “surge” is. We had an Ask the Expert post from 2013 with a similar question from Angela asking, “How exactly do you teach a spin-up? Is it different from a sprint?” So, I have edited the previous article below and updated it with Sarah’s question to help you fully understand what a spin-up is and how to teach one, including referencing a full profile on these drills.Read more…
Two months ago, I wrote a post about the wisdom (or lack of it) of standing for very long periods out of the saddle. I challenged anyone in the indoor cycling world to perform my standing climb challenge. I still think it’s worth trying, but I recognize it’s not a very effective workout, so I have a much more attainable challenge; one which will also be eye-opening as you compare power, heart rate, and cadence with standing versus seated efforts. Will you do this challenge?Read more…
Have you ever heard of a class conducted entirely out of the saddle? Would you ever consider it, or take part if you were a student in that class? Here is a synopsis of a discussion that happened in an online forum on the subject, with my input, plus an excellent article on the science of standing versus seated riding. I hereby challenge all instructors to take part in the STANDING CLIMB CHALLENGE so we can gather data as well as personal anecdotes. Read more…
Our knees are particularly vulnerable to injury when we don’t use some common sense in our indoor classes. Fortunately, most cycling injuries are preventable. Dr Peter Donaldson, of Michigan Orthopedic Institute in Southeast Michigan, helps us understand how to protect your knees from pain and injury.Read more…
Jumps can be controversial. They are a big part of the curriculum of some indoor cycling programs; others avoid them or list them as contraindicated. What’s my take? I say “it depends!” Let’s look at three ways jumps should NOT be taught and four different ways to teach them in the most effective manner, from most to least cycling specific. Read more…
The majority of people who do not like to stand claim they feel awkward out of the saddle and it drives their heart rate through the roof. Many believe they don’t have the strength to stand. It is not an issue of strength but technique. Read more…
This strategy for strength dips in the world of biomechanics—one of my favorite topics! We can sometimes spend hours working on our pedal stroke seated, but neglect full muscle usage when standing. When proper pedal stroke technique is not emphasized out of the saddle, riders usually resort to simply mashing down on the pedals. This only activates the quadriceps and reduces efficiency, endurance, and power. So let’s throw some hip in there.Read more…
The ignorance of exercise science in the cycling studio has to stop!Read more…