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Indoor and outdoor cycling spinning bike

It’s true that there are similarities between indoor and outdoor cycling, including working the same muscles – the glutes, quads, hamstrings, and gastrocnemius and soleus (calf muscles) no matter where you ride – —both power your pedal strokes — and the same energy system.But following the voice of a trainer through miles, hills, and sprints, and then doing those same fitness feats alone on the road, there are some big differences.
For starters, cruising indoors means you certainly don’t have to worry about “red lights, cars, apartments, or the always scary squirrels galloping your way,” says exercise physiologist, trainer and co-author Jonathan Cane.Triathlon Anatomy.Indoors, he says, “you can focus on your workout undisturbed, which can make it very effective and efficient.”
For Peloton trainer Matt Wilpers, your indoor practice also means “you can really refine what you want to improve,” whether it’s high-end performance, endurance or your threshold strength.
This is not to say that indoor cycling is “better” than outdoor cycling (or vice versa), there are just variables.However, if you are interested in riding outdoors, we have a few things to keep in mind so that your workout is smooth and successful.
For starters, you have to find a bike that can be ridden outdoors — and you’re comfortable riding.Wilpers recommends trying out as many bikes as you can within your price range and buying them in person so you can get it right.(Getting a professional bike fit is one of the best steps you can take to find a bike you love to ride and stay comfortable for miles on end.)
Once you have a bike to pedal, you will notice that the geometry of an outdoor bike is different than an indoor bike.“The saddle height is much more adjustable, the handlebars are different and your body position can be very different,” explains Cane.”Also, a spinning bike may not have clipless pedals, which are much more effective at promoting efficient pedal travel.”
Cane also says that your pedaling technique may even change when you’re out and about, because “the freewheel on a spinning bike keeps you from coasting, it’s more akin to a fixed-gear or track bike than the freewheel that’s more common for most people,” says Cane. System road, triathlon, gravel and mountain biking.”
Sharpen your skills before channeling your inner Julian Alaphilippe or Marianne Vos.That’s the biggest stumbling block for those who go from indoor to outdoor cycling, Cane said.“Turning, braking, shifting and descending are all very important skills that you can only learn by riding an outdoor bike,” adds Wilpers.These processing tricks are also an important part of improving performance.
Mastering the gear changes is especially important.”It’s not as simple as turning a knob,” Cane said.”Get used to using your gear to help level the terrain efficiently.”
Denice Williams, a licensed cycling coach and Shero (captain) of the Black Girls Cycling Division of San Diego (BGDBSD) (BGDBSD), advises you to learn about your cycling ABCs – air, Brakes, chains/cranks.She also recommends riding on multi-use or dedicated bike lanes rather than roads when starting out.All of this can make you feel more comfortable and confident before you start sharing the road with your car.
Yes, outdoor riding offers fresh air and stunning views, but it doesn’t provide the controlled environment you’re used to on a Peloton.”When you’re in the real world, you might encounter changing terrain, turns that need to be accelerated, and hills that challenge you differently,” Cane said.
Remember: trying to climb a super steep hill in direct sunlight is very different from climbing in an air-conditioned room.Wind and tarmac could also be factors, Williams added.Take all these changes in stride – relax, don’t worry about your pace, see what riding outdoors feels like and what adjustments need to be made before you start worrying about performance.
When it comes to riding outdoors, you’ll encounter some things on the road that you won’t encounter indoors.Here’s how to deal with them…
Cane says if you’re going through a turn with some gravel or uneven terrain, try to keep your bike as upright as possible and lean your body into the turn to keep more rubber on the road.
Often, you want to shift your center of gravity back when braking or descending to help maintain better control.Also important: “Never use the front brake without the rear brake,” Cane advises.”Otherwise, you risk putting yourself over the handlebars” and no one wants that to happen.
When you approach a hill, your first thought might be to stand up, and you’re not entirely wrong.From an energy consumption perspective, getting out of the saddle is an effective way to provide more power to the pedals, but it’s less efficient than staying seated, so “use it wisely,” Cane said.
When you find yourself out of the saddle, “the bike should be rocking under you — that doesn’t happen on stationary bikes or 99 percent of trainers,” he says.”Keep the front wheel pointing where you’re going, keep your shoulders straight, and let the bike swing under you.” How do you know you’re doing it right?Cane says a good tip is that you should feel the tip of the saddle brush the back of your legs as you leave the saddle.
Cane also says that you want to use the gearing to effectively turn the hill into an “angled flat.”In other words, “shift early and often to make the most of your potentially wide range of gearing,” says Cane.Also: “Don’t think of going downhill as recovery, but don’t think of climbing as torture, your cadence will drop and your heart rate will soar.” Maintain a steady level of effort throughout the ride.
Raise your hand if you’re having trouble getting loose from your indoor bike?If this were a class, a lot of people would raise their hands.”How long will an indoor bike stay upright waiting for you,” Cane says.”But if you’re at a red light and can’t get your shoes out of the pedals, it gets ugly.”
Wilpers recommends practicing starting and stopping with clipless pedals in large flat parking lots until you feel comfortable.Williams also recommends starting with double-sided pedals, one with clips and the other with regular shoes.
Cane’s Pro Tip: Learn to cut and lean the bike to the non-drive side (usually, that means leaning to the left).However, he admits it’s good to be comfortable with either side, as sometimes traffic or road conditions decide it’s better to cut on the right side.
While you don’t need to be clamped to ride outdoors, it makes your ride more efficient and powerful, so learning is always a good idea.
There are many situations in which hybrid riding makes sense, and Wilpers is an advocate.”Try to build a more powerful (fitness) engine indoors and then try to get the most out of it outdoors,” he said.The stamina and strength you build inside are also transferred to what you need to pedal and tackle the terrain outdoors.Research even shows that indoor cycling is a great way to improve your aerobic capacity, where you need to hit the road and ride for miles.
Plus, having a solid indoor training option is a great way to help outdoor riders stay consistent.”When I can’t ride outdoors, [indoor trainers] are my go-to,” Williams said.”I can adjust it or program it to meet my specific training needs.” It’s also how she gradually returns to riding outdoors after a break.
With friends, everything gets better, and cycling is no exception.A group could be a good way for a rookie to adjust to the environment, Williams said.With BGDBSD, she said, “We take care of cyclists. We teach them basic cycling skills, and then we ride together. No one is left behind.” Wilpers points out that group riding is also safer.Remember to follow group riding etiquette.
All in all, to get better at riding outdoors, you just have to do this.Yes, says Williams, who has 30 years of cycling experience, it’s a learning curve, “but the more you ride outdoors, the more comfortable you’ll be while riding outdoors.”


Post time: Apr-28-2022