Lesson 1

YMCA Cycle Starters

Lesson I - Wednesday, September 14, 2011

Introductions:

Tell us who you are; what you do and why you’re here?

The Set up:

Setting up the bike...the basics:

• 40# flywheel
• Seat position/height
• Tension knob
• Handlebar height
• Foot cages
• Difference between clipless shoes and regular sneakers
• Clipless shoes should be SPD compatible clips
• Regular sneakers should be low cut for unrestricted ankle motion with a stiff midsole for arch and heel support
• All footwear should be comfortable
• Clothing and discomfort
• Q&A

Spinning Basics:

Cadence/RPM - pedal and count the number of times your right knee comes up for thirty seconds and multiply it by two; this is the Rate per Minute. Strive for 80 to 100 rpm with 90 rpm as optimal.

Pedal in perfect circles - you want to feel like you’re scraping mud off your feet. Tension should not be too tight or too loose. Incorrect tension hurts the knees - if you’re freewheeling, riding with too low tension, you will be bouncing in the seat and hurting our knees; if your tension is too high, you may harm your knees if you are not using the calf muscles.

Loosen Up - Here’s a trick: Grasp a book with both hands as tight as you can; clench your teeth, drop your head and exert as much pressure as you can. Tired? Imagine how your body feels if you’re riding while clenching the handlebars. Pay attention to your body and what you’re doing. If you’re clenching, loosen up.

Keep your head up and watch where you’re going - you deprive yourself of needed Oxygen when your head is down, so please concentrate on keeping your head up and breathe.

Personal Research - National Institutes of Health Body Weight Simulator: http://bwsimulator.niddk.nih.gov