Cycling owns various performing styles, from outdoor riding to indoor bicycling. Nowadays, most people take participation in outdoor cycling. At the same time, there are also an increasing number of riders to join in indoor cycling. Cycling indoor, for some cyclists, it is a fresh challenge. So it is not normal for them to try to do it. Bur for some experienced or busy cyclists, they prefer to apply indoor cycling to improve their cycling speed.
In general, environment indoor is better than the outdoor one. And indoor cycling can use more advanced equipment. So it is a good choice to do riding indoor. But indoor, how to improve your cycling speed? Next, I would like to share 5 unbelievably effective techniques with you.
Arrive early to warm up and leave later to relax.
As for indoor training, it is very necessary for you to arrive earlier than the organized schedule, especially if your first time. Maybe some people would doubt why to arrive earlier. It is apparent that it takes the time to fit your bike and stretch your body especially the muscle. Stretching out your body is very significant for your indoor cycling. Because it can protect you well from some unexpected injury which causes easily. Therefore, arriving 10 minutes before is constructive for your indoor training. Apart from stretching out and prospering your bike, arriving early can offer you some extra time to talk with your tutor. Having talked with your teacher, you can your merits and demerits clearly. And then you can take effective measures to improve your riding speed in accordance with teacher's suggestions. Besides, don't be tempted to slip out the entire class. It is better for you to leave later. Sticking around for a few minutes after class to alleviate and prevent any pain which was caused by holding a forward bend for a long time. Leaving later, you can apply the time to stand tall with your feet hip-width apart. Creating as large of a hollow of your back as possible by tilting your pelvis, hold the posture for 2 or 3 seconds and then relax. And doing it 15 to 20 times is available.
Perfect your equipment.
Choosing the most suitable equipment can help you get into the situation quite well. Even if you are an experienced rider who has been cycling for years, things like padded shorts, untouched riding shoes or some certain muscle groups would affect your bike. These outer things play a crucial effect on your training result. In order to brighten your performance, it is wise for you to stand on the left side of your bike and then adjust the saddle and the handlebars to hip height. Next, you should bend your right arm to 90 degrees to form a fist, and place it at the closest part of the seat. Then, you need to move the seat forwards to let it touch your elbow. Finally, check out. At the moment, you should sit in the saddle to feel whether the whole set of equipment is in perfect. After sitting, you extend legs downward. If your knees only own a slight bend about a 25-to-35-degree angle, it shows that the cooperation of the equipment is great. What is more, when both pedals are parallel to the grounds, your front knee should be directly above the center of the pedal. At that time, your body is in proper alignment. If not, you need to put your seat forward or back.
Ride at a high resistance level for a period of time without neighbor's influence.
Whatever you ride, outdoor or indoor, persistence means a lot. As for indoor cycling, you have better to ride your bicycle for a period of time about 20-30 minutes continuously without any stop. During the exciting process, your neighbor's speed would leave an influence on you. If you want to compete with him or her, it is terrible. Pedaling at a high speed for such a long time is difficult for some cyclists, especially the beginners. And if you ride at a very low speed, it is useless for you. So you should set your time appropriately and apply at the befitting speed according to your real facts. But don't always try at the beginning standard. You should increase the time and speed as you get better.
Stand up clever.
During indoor training, standing is an indispensable part. So, how to stand and where to stand are worth considering. Standing position during your cycling should be as close to your perfected seated position as you can. Some skillful riders suggest that don't stand and lean forward. In this way, it is difficult for your muscle in the hip joint to take over the standing power. And there are two standing positions you would apply. One is standing run. As for the posture, the correct method is to hold your body steady and focus on pushing down and pulling up equally, instead of bouncing up and down. The other one is standing climb. This position would require much heavier resistance. Thus, your body weight needs changing. Due to each pedal strokes is a single-leg squat, the further back your weight focus on, the more muscle you will exercise.
Pedal at a slow speed to let your body get recovery.
It is well recognized that cycling is a sport which runs out of energy. So rest is the necessity for cycling. Having pedaled at a high speed for a long period of time, you have no better choice but to slow down your speed. But you should know that slowing down is not mean stopping. In fact, if you stop suddenly, it does harm to your body and cardiac. So don't do that in a stupid way. After cycling at a high speed, what you need to do is to pedal slowly for some minutes to catch your breath and get recovery. Moreover, keeping the slow speed would contribute to fast speed later if you want to do.
Occupying the 5 effective techniques, improving the cycling speed would not be a problem any longer. And wish all of you a wonderful riding trip.