Cycling is one of the best ways to burn calories, build muscle, and improve your cardiovascular endurance. But if you're new to indoor cycling or just looking for new ideas on how to make your cycling class more effective, I will share my top six tips.
Explain why you're doing the particular workout.
Explain why you're doing the particular workout.
This is a simple tip, but it can make a big difference in how your class feels about their workout. When you explain why they are doing something and how it will benefit them, your students will feel more involved in their fitness journey and more committed to it. If you don't explain why certain exercises are important for them (or if you do so vaguely), then some people may feel like they're just being told what to do without any reason behind it all--and that can be frustrating!
Explain what to expect from each exercise before starting on it: "We'll start with 10 push-ups," or "Next up is burpees for 2 minutes." This gives everyone time to prepare mentally for what's coming next instead of just diving right into an activity without knowing what lies ahead; plus, this approach helps ensure that no one gets left behind because he didn't know what was expected from them during class time!
Give your class a time frame.
- Give your class a time frame.
- Start and end times are very important in cycling classes because they give the students an idea of how long they'll be on the bike, which can help them plan their rest day activities accordingly. You should also let them know how long the warm-up and cool-down will take so they can mentally prepare themselves for what's coming next. For example: "This is a 45-minute ride with 10 minutes of warm-up, 15 minutes at medium intensity, followed by another 10 minutes at high intensity before cooling down for 5 minutes."
Get everyone warmed up before starting the workout.
The warm-up is a critical part of any exercise class and should be done before you start the workout. A proper warm-up will prepare your muscles for the activity ahead, warming them up so they can perform optimally. It also helps prevent injuries by gradually stretching out tight muscles and joints, which reduces the risk of pulling something while running around in high heels (or whatever footwear you may be wearing).
Warm-ups vary depending on what type of cycling class you're teaching--some classes are more focused on cardio than others--but some general guidelines apply across all types:
- Start with low-intensity movements like marching in place or walking around slowly with light weights in each hand for five minutes.
- Next, add some dynamic stretches such as lunges and squats; hold each stretch for 30 seconds before moving on to another one.
Have students alternate between endurance, power (strength), and speed (speed) intervals.
When it comes to running a better cycling class, there are three main types of intervals: endurance, power (strength), and speed. Endurance intervals focus on building your body's ability to handle longer distances at a moderate pace; power (strength) intervals build strength by focusing on shorter bursts of high intensity; and speed (speed) intervals help you improve your sprinting ability.
To run a more effective cycling class that alternates between these three categories is important because each type of interval helps you develop different qualities in your riding technique and fitness level. If you only do one type of interval over time, you'll miss out on some key benefits of mixing things up!
Be sure to have easy and hard days in each week's cycling program.
Having easy and hard days in each week's cycling program is important. The goal is to avoid overtraining, which can lead to injury, burnout, and poor results.
An easy day should involve less intensity than your normal workout days but not so much less that you're completely inactive.
For example: if your normal rides are 2 hours long and involve 20 minutes at lactate threshold (LT) with 10 minutes recovery between intervals, on an "easy" day, you might shorten the ride by 30-60 minutes or drop out those LT intervals altogether in favor of riding at a steady pace for 1 hour. You could also replace LT intervals with high cadence drills such as cycling fast circles or pedaling backward on flat ground until fatigued, then repeating several times throughout the ride.
Give advanced students more challenging workouts and beginners beginner-level exercises.
Advanced students are better able to handle challenging workouts, but beginners need to build up their endurance and power. The best way to do this is through easy exercises. For example:
- Beginners should do more push-ups than advanced students because push-ups are easier for beginners than cycling (a more advanced activity).
- Advanced students should do more cycling than beginner students because it's a more intense workout than push-ups.
Conclusion
In conclusion, we hope that our tips will help you run a better cycling class. Remember that the most important thing is having fun and not taking yourself too seriously! It's also important to remember that your students are there for exercise, not just because they want to be entertained by someone else doing it for them. We know from experience that the best way to keep yourself motivated during those long hours of training is by having fun with what you're doing!
