Indoor cycling
As indoor cycling or spinning group training programs are referred to usually as aerobic exercise on stationary bicycles , the so-called indoor bikes or spinning bikes are performed to music. Indoor cycling came into vogue in the 1970s and 80s - largely influenced by training on roller trainers , free rollers and ergometer training for the purpose of performance testing. Although there is no locomotion, people often speak of “riding” an indoor bike. In analogy to the bicycle, the term “handlebar” is also used for the indoor bike, although this device only serves to hold and support with the hands and arms on the indoor bike.
The name spinning is a registered word mark of the American company Mad Dogg Athletics Inc., which warns of legal violations of the word spinning .
technology
adjustment knob for resistance (1);
Brake lever (2);
Brake shoe (3);
Flywheel (4);
Pedal , bifunctional (5);
Transmitter for cycle computer (6)
The power is transmitted via a chain or a toothed belt to a flywheel , the weight of which is between 18 and 25 kg, depending on the manufacturer. The majority of indoor bikes work with a rigid hub , i.e. without a freewheel . Indoor bikes with a so-called safety freewheel are also on the market. The resistance that has to be overcome by pedaling is regulated by adjusting the braking force on the flywheel. Using an adjustment button, everyone can determine the resistance and thus the intensity of their training themselves. The brake lever is used to bring the flywheel to a standstill within a very short time. It is usually only used to end training or when problems arise. The pedals are often designed to be bifunctional. When riding with normal sports shoes, the racing hooks are used, when riding with cycling shoes , the click mechanism, usually SPD , is used. The handlebars are designed in such a way that several grip positions are available both when riding while sitting and when riding out of the saddle . Many indoor bikes also have the option of using a specially adapted bike computer .
training
Training is usually carried out under the guidance of a trainer known as an “instructor” or “presenter”. The instructor uses music to set the cadence , the riding style (stepping while sitting, kicking out of the saddle) and the relative level of resistance. However, each driver chooses the actual level of resistance himself. This allows people with different levels of performance to train together. Indoor cycling is therefore also suitable for beginners.
A training session should usually begin with a warm-up and end with a cool-down followed by a short stretching program. The actual training is carried out intensively or more extensively depending on the training goal using the parameters cadence, resistance and posture.
Some providers of indoor cycling lessons work with a chest strap system which, if requested, transmits the participant's pulse to software. The training status and thus the maximum pulse of the participant can be individually parameterized so that the same relative pulse frequency corresponds to approximately the same level of exertion even for people with different training levels. In this way, the instructor can also give instructions to the participants regarding the training intensity. The relative training intensity of each participant is then displayed by means of video projection in the training room. Sometimes this increases the training effect for many participants, since belonging to a group helps to overcome the "inner weaker self".
The concept also includes events that often involve a large number of participants, sometimes in the open air for several hours. Three to six hours are common, but 24-hour events are also held. There are also themed lessons, such as B. rock specials, classical music specials, around-the-world and so on.
Hand positions
Driving is seated and standing. The hand position is based on this. Depending on the model, a distinction is made between hand positions 1, 2, 3, 4 and 5, which are understood to mean the same grip technique in each course.
Hand position 1
Both hands of the hand are next to each other in the middle of the handlebar. This position is only used when seated.
Hand position 2
Here, the hands are placed on the crossbar of the handlebar at shoulder width. The position can be used while sitting and standing.
Hand position 3
This position (also called the horn grip) is only used while standing. The handlebars are gripped at the ends and the thumbs are placed on the tip of the handlebars.
Hand position 4
This position is also only used while standing. Here, the handlebars are gripped by the upper horizontal cross struts, which causes the upper body to stretch slightly forward.
Hand position 5
This position can be used both while standing and sitting. The handlebars are gripped on the inner vertical struts and the thumbs are placed on the tip of the handlebar.
Differences to cycling
Due to the nature of the system, the indoor bike does not offer any driving dynamics, such as shifting the center of gravity in curves or when going up and downhill. This becomes particularly clear when riding in the saddle, where a bicycle oscillates vertically to the driving line, but the indoor bike remains in the rest position. The "round step" is conveyed emotionally, but not trained, since the weight of the flywheel bridges non-round pedaling movements and the "round step" does not result from the driver's leg movement alone.
Individual evidence
- ^ Report on the warning from Mad Dogg Athletics Inc. (accessed on February 28, 2011)