Adding Indoor Cycling to your Adding Indoor Cycling to your PE ProgramPE Program

Megan McGinnis and Kristin Butka

Honeoye Falls-Lima

What is Indoor Cycling?

• Spinning is actually a trademarked name for indoor cycling, a program which was introduced by Mad Dog Athletics. Indoor Cycling is a program by which an instructor leads a class through situations and terrain that mimic outdoor cycling. These programs can include hill climbs, sprints, and interval training. Interval riding includes sprinting, climbing, jumping, and running all in the same ride and in different combinations. Participants can adjust the difficulty of their workouts by changing their cadence (pedaling speed) or resistance level (by adjusting the resistance knob on the bike).

Benefits• Participants in class have the ability to choose their own

goals for each session. The flexibility in allowing each person to determine the intensity at which they want to participate is a large benefit of spinning because it allows classes to include a variety of ability and fitness levels.

• Spinning is an excellent form of aerobic activity, burning anywhere from 400-600 calories in 40 minutes.

• Spinning is also beneficial in strengthening the muscles of the lower body, such as the quadriceps, hamstrings, gastrocnemius, and gluteus maximus. The back and hips also benefit from this type of exercise.

Getting Started• Find a Space• Purchase Bikes• Inform

• students • athletes • community programs

• Incorporate into PE Program• Curriculum• Intramurals• Practices

Finding a Space

• Room that will be used solely for Indoor Cycling is best

• Ventilation!!

• Must be a space where you can play music LOUDLY

• Space in room for teaching, or nearby adjacent area

Our Room…• Old miscellaneous

room located by the girls locker room

• Location is very convenient, but it gets NASTY.

Adjacent Space

Good floor space for completing worksheets and wall space for posters, as

well as enough area for a smartboard

• Check with area health clubs• We bought ours used for $100 per bike from the Rochester Athletic Club

when they were purchasing new bikes for one of their locations

• Ask sports boosters for assistance• Encourage teams to use indoor cycling as

part of their training

• Grants!• PEP Grant, Technology grants, etc.

• Shop Online• Used on Ebay for $300 per bike

• Collaborate with your community programs• Offer community spinning programs for a fee on evenings and

weekends

Ideas for Finding and Funding Bikes

Our Bikes – LeMonde RevMaster

Which Program to Follow?• We follow the original Spinning program, which is

a trademarked name and training program• http://www.spinning.com/en/

• Become a certified Spinning Instructor• http://www.youtube.com/watch?v=IRAc45W2qGo

• Stay away from any programs using practices that are too creative• Not biomechanically sound• Unsafe• Lack of certification or approved program

Spinning Positions• Position 1:

• Rider is seated and hands are resting on handlebars

• Position 2:• Rider is standing straight up with hips and shoulders over the

pedals. Hands are resting on handlebars for balance only

• Position 3:• This is the climbing position. The body is extended over the

handle bars, with hands lightly resting on handle bars primarily for balance and being able to change resistance levels.

Video Clip

Safety Precautions• Proper seat height: The knee should have a slight bend when the leg is

extended with the foot resting on the bottom pedal.

• The fly wheel does not stop automatically when a rider stops pedaling, therefore riders must progressively slow their pedaling speed before stopping, or they must use the break when there is a need to stop quickly in order to avoid injury. The angular momentum that occurs when stopping quickly without using the break can cause injury to the knees and legs.

• Use pedal clips or straps to ensure that feet do not slip in the middle of the workout. This prevents injury that can occur from slipping, and it also allows the feet to pull up on pedals in addition to pushing down.

• Indoor cycling can cause excessive sweating due to its energetic nature, so participants must be well-hydrated before participating in a spinning class. It is also a good idea to hydrate during the workout.

Working in Heart Rate and Training Zones

• Have students determine their Target Heart Rate

• Discuss Fitness Zones and have them find 50%-90% of their Max Heart Rate

• Discuss Spinning Training Zones and compare to Fitness Zones. Use Spinning Training Zones when planning Routine

Assessments and Grading

• Heart Rate Worksheet

• Peer Assessment

• Routine

• Etiquette

• Participation

• Written Test

Grading Sheet

Routine Guidelines

Peer Assessment

Study Guide

• All of our study guides are on our website

• http://www.hflcsd.org/webpages/mmcginnis/index.cfm?subpage=394293

WrittenTest