Indoor cycling – basic info


ingleseUsing the NON TI SVEGLIARE indoor cycling video is very simple: I sit on my indoor bike and start riding. On the screen I get all information I need during the workout: position (1)(2), exercise to do (3), RPM cadence (7), total session time (8). Every exercise is pre-announced by a message (6), than chronometer (4) blinks and starts, indicating the required exercise time length.

Positions and exercises

In NON TI SVEGLIARE video there are 5 kind of exercises:


Seated FLAT

Basic position for warm-up, recovering or transition between other exercises. Stay on seat and let your legs spin, imagine to be on a plain road. Hands in position 1 (see below), cadence between 90 and 110 RPM



seat_climbSeated CLIMB

Remain on seat with increased wheel resistance. It is like you are climbing a hill in a long, constant slope. Hands in position 2, cadence  between 80 – 90 RPM




Continue cycling and shift from the seated to standing position and back for four times (4X) or eight times (8X). Listen to the sound in background (ding) for correct cadence and take care that jumps are performed by transitioning in and out of the saddle in a smooth, controlled movement.



Move up from the seat and continue spinning. Remains in standing, upright position and make a run for the time indicated by chronometer. Hands in position 2 and light to moderate wheel resistance.




Increase strongly wheel resistance and stand up, hands in position 3, put 80% or your weight on pedals, 20% on arms. Slope in front of you now is hard, but you wanna reach the top of the mountain!



Hands positions

hand_positionsDepending on exercise, it is expected you put hands in this way:
1: Hands placed in the center, you can also place the hands one on top of the other in this position. Used for warming up, cooling down, or recovering between other exercises.
2: Hands are just after the upward curve on the handle bars. Most used during exercises: seated climbing, running and jumping.
3: Hands hold on to the top of the handles. This position should only be used when standing for a climbing. If using while seated, you could strain your back.

 Effort control / wheel resistance

You know, in a spin bike you control the effort increasing/decreasing the wheel resistance, usually through a knob acting on the brake pads. On the screen (5) you will receive just some basic indication:

+ increase wheel resistance
  decrease wheel resistance
>>>  increase your speed

but you should fine adjust the wheel resistance having a look to the cadence (7) and depending on your fitness condition, your capability to do the workout, etc. Adjust the effort always according to what you can do! 

Last but not least.

Ok, I already wrote, but this video is not meant to be exercise and/or personal recommendations and can not teach you indoor cycling discipline. If you want to learn or try it, first of all ask to a good personal trainer! Moreover, Indoor Cycling is an intense cardiovascular activity, so you must be in appropriate health condition to do it. Always consult your physician before starting any exercise program!