Pedal Your Way to Personal Records

By Cheryl McGinnis

Snow is falling and it's 30 degrees.  My heart races as I push my bike into a head wind, taking my turn at the front of the draft pace line.  Dropping into a more aerodynamic position, I concentrate on fast foot turnover and smooth cadence. Sweat trickles down my neck as I strain to maintain the pace, despite the sudden steep climb.  The hill is relentless, but like my teammates, I focus on power and strength, not wanting to drop back from the pack.

How, you ask, could I possibly work up a sweat in bike shorts in the dead of winter? 

Indoor cycling - my secret training weapon - both for cycling and running. Whether you race frequently or don't even own a bike, indoor cycling will improve your cardiovascular fitness, muscle strength, flexibility and leg speed. When my mother took me to my first cycling class at Baptist East/Milestone Wellness Center, I have to admit, I was leery. Instructor Dean Brooks challenged us through a series of sprints and climbs (with a backdrop of great music) to push beyond what we thought was our maximum effort.

I was hooked.  So much so, I have since received two cycling instructor certifications and now spend much of my time serving as coach, DJ and motivator.

My enthusiasm peaked, despite a layoff from running due to Achilles tendonitis, when my race times actually improved.  I had already been pleasantly surprised to find that indoor cycling paid off on my outdoor rides and races.  But when my running improved as well, I was amazed. 

For many followers, it has become a tool not only for boosting physical power and speed, but also for tapping into mental toughness as well. 

Most classes last 45 minutes to an hour, which includes a brief warm up and cool down.  This is certainly less time than it takes to drive to the park, assemble your bike, pump the tires and ride.  Not to say that indoor cycling will ever be (for me) a substitute for exploring new roads or feeling the wind and sun on my face.  But, there are certain advantages, including no traffic, dogs or freezing rain.

Some days I have my class focus more on speed (intervals) and other days more on strength and endurance (hills and wind).  For these terrains there are two basic positions: sitting and standing.  Each works a different muscle group, while at the same time enhancing cardiovascular fitness and core strength.

Sprint intervals (usually on flat road) simulate bike time trials or a track workout.  Quick cadence translates into fast foot turnover (speed).  As in running, it is essential to keep the upper body relaxed and to maintain proper form in order to hold on to a steady race pace.  Likewise, speed is 90 percent dependent on mental toughness skills that we develop in class.

Each rider controls his or her own resistance knob, as the instructor leads them down flat country roads and up a series of hills, each varying in degrees of difficulty.  The quadriceps and hamstrings strain together, as the bikers seek more power and strength, pulling their knees up toward their chests to create a smooth, circular pedal stroke. 

Everyone knows the old adage about how misery loves company.  Well, it helps to have other moaning, sweaty bodies digging into that hidden reservoir of potential.  I always remind my classes that even when you think you've given 100 percent, there's always a little left in the reserve tank.  And I push my teammates to give it all.

But, before I scare off any prospective riders (lots of faces peek into the spin room with that frightened, wide-eyed look and back away), let me assure you that people of all ages and abilities participate and, like me, get hooked.   There is a fight for the bikes most days, so that speaks to the popularity.

A beginner can cycle beside an experienced rider and each can benefit on his or her own level from the challenges.  Maximum effort varies among individuals and no one monitors your intensity level.  It's your ride and the instructor is just there to encourage you to get as much out of the ride as you can.  The choice is ultimately yours. 

We're on this ride together, one tight pack.   We travel through vineyards, along ocean bluffs and up steep mountains. The journey is certainly more special than the final
destination.

But indoor cycling is not just about "spinning your wheels and getting nowhere."  I challenge you to hop on a saddle and go on a journey toward self-improvements that will last a lifetime.

TIPS FOR FIRST-TIMERS:

• Arrive early so the instructor can set you up properly on a bike. This insures both safety and comfort.
• Bring a full water bottle and towel.
• Wear sturdy athletic shoes or cycling shoes (most efficient for distributing your weight across the pedal).  Check with the facility to be sure your clips are compatible with their bikes.
• Padded bike short are recommended.
• Pace yourself - it's your ride.  Some of this is muscle-memory, and it becomes more comfortable with experience and familiarity.

BENFITS

• All ages and abilities are welcome and encouraged.  We all started as beginners.
• You are never lost or dropped by a faster pack.
• No dogs, flats or inclement weather
• No impact.  It's easy on the knees because the joint doesn't have to bear all your weight.  Even those who can't run are able to cycle.  And runners can squeeze in extra miles without risk of injury.
• The average cyclist burns about 600 calories/hour.
• My favorite: You don't have to master the technical aspects such as cornering and you never crash!
• You save on the expense of shaving cream (though you can shave your legs if you want to feel like part of the Italian racing team).

Cheryl McGinnis has a B.A. in English from Centre College, where she served as communications associate, cross-country coach and sports information director.  Cheryl was Kentucky 's NCAA Woman of the Year (1993) and National Inspirational Athlete of the Year (1994).  She is a member of the 2004 USA Triathlon World Team and was named All-American in triathlon and duathlon (2003).  She is also a certified personal fitness specialist and spinning instructor.  For more information on coaching, call 228-0872 or e-mail offrunnin@yahoo.com.