The OutSPOKEn Cyclist
By Diane Jenks
The weather outside is frightful, so what will make staying in shape delightful?
If you put your bike away, as most of us did with the first dusting of snow, you already can feel the loss of some strength in your legs. And, when spring rolls around again and you want to roll out onto your bike, you might feel you’re at ground zero.
Here are a few ways to prevent that loss, get into a new routine, and maybe even come out stronger than when you went in!
THE ONLINE EXPERIENCE(S)
Probably the most difficult part of the indoor cycling experience is the sheer number of options that have come online in the past few years.
I believe one of the most important benefits of an online experience is that you can become part of a community of like-minded people. In fact, there are so many options now that you might need to do a little research to find exactly what kind of indoor cycling app appeals to you the most.
Some of the platforms offer the ability to “ride along” on your indoor bike or trainer and view the scenery of places such as Italy, Africa, and Australia. Others take you into the competitive world where you can train, race, and compete with professionals, people in your age group, or just against the clock.
JOINING A CLASS
Spinning classes, which are offered at most gyms, fitness centers, and YMCAs, have been popular for a very long time. Of course, with the pandemic still looming large, many of these options are either closed or have new protocols that may make it more difficult to actually attend.
If you have a Silver Sneakers account, you can check for spinning options there.
Spinning bikes, whether you decide to buy one for home use or opt for one at the gym, usually use Shimano SPD “clipless” pedals* and I HIGHLY RECOMMEND that you purchase a pair of cycling shoes and a pair of SPD cleats to get the most out of your spinning classes. These pedals, once your cleats are adjusted properly, will give you maximum power and efficiency by allowing you to pull up as well as push down, teaching you to turn a circle instead of acting like a piston.
Still, in my experience, women LOVE spinning classes (more so than men) and will often substitute them year-round.
*Shimano clipless pedals are available in surface and recessed options. The recessed option allows you to walk in your cycling shoes and are usually a little more comfortable. The surface-mounted option produces higher performance (not significantly unless you are racing).
EQUIPMENT
Of course, the indoor bike is the first piece of equipment we need to discuss.
That old exercise bike
If you have an exercise bike hidden away, dust it off, lube the chain, and set it up in front of your computer or television to see if you can get over the boredom that usually results in having shoved the bike into a corner of the basement in the first place. Or listen to an audiobook or some music while you pedal.
Ride just 10 minutes the first day. Figure out what it is or was that made you abandon the practice in the first place and see if you can make changes. If the problem is comfort, try a pair of padded cycling shorts or move the saddle forward, up or down.
Indoors trainers and “smart” bikes
From all-inclusive products such as Peloton or Wahoo, where you buy the smartbike with a computer interface and a downloadable app, to hooking your existing bike up to a resistance trainer such as the Kurt Kinetic or Tacx, and pedal away with or without any electronics, you can accomplish your training goals in the comfort of your own home.
The investment in one of the smartbikes is a serious one, although several of the companies offer in-home trials. If you are especially competitive or you love statistics, the benefits will quickly become clear and you will WANT to get on the bike and ride.
In addition to tracking a lot of your information — including heart rate and power output — you can upload all the information from every workout to an app such as Strava and, without revealing any personal data, can see how what you’re doing stacks up to others.
If none of that is important to you, using your own bike with a resistance trainer and developing your own program or using one of the many published by folks like Bicycling Magazine, may give you exactly the results you want.
As we wait for the longer days with more light and for the trees to once again turn green, you can keep healthy and stay fit while still participating in the sport you love!
Have a happy, safe, and healthy New Year!
* EDITOR’S NOTE: While Diane mentions several company/brand names in her recommendations above, she does not receive any compensation for these endorsements. Her opinions are the result of personal experience.
