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CYCLE NOTES WELCOME TO INDOOR CYCLE LAUWIS

Here you have some notes indoor cycle of our harvest. Hope you can help. Greetings

INDOOR CYCLE - LEVEL 1

- BICYCLE

or robustness or similar to the conventional.

or parts of the bike:

§ Handlebar. §
Table. §
saddle. §
Pedals: scale and belt. §
flywheel (Still spinning when you stop pedaling): between 15-20 kg.

or Maintenance (it usually does the same brand of bike. Clean sweat bike hygiene oxidation. Leave it to a low resistance).

or Adjustment:

Saddle: hip height exactly the iliac crest. §
handlebar-seat: middle finger to the elbow of separation.

- BASIC EXERCISES

or modifying basic positions (standing, sitting, lock ...) and different grips (Basic, hook, attack and triathlete).
or eg, Sprint-standing and sitting
§ The sprint always coupled (horn downtown, triathlete) but sitting and not more than 30 sec. If it is a sprint soft grip is any good. §

Forbidden:

· Foot
back.
· Push.
· On foot and make the curve.
· Release the handle (standing).

- HOLDS RATES

or Arms:

Basic

§ § §
Hook §
attack or demurrage or coupled Triathlete

or Trunk:

erect
§ § § Baja
Media

- TECHNIQUES AND EXERCISES OF RUNNING

or shootings in level (basic, hook). Ascension
or sitting. Ascension
or foot (hook).
or Attack (triathlete sitting).
or Decrease (attack, triathlete).
or Sprint (triathlete).
or Curve.

- ANALYSIS OF THE FOOT.

or two types: round and piston.
or Fluid.
or Triarticular (3 joints: hip, knee and ankle).
pedaling or 1 = 360 ° turn

- PHASES OF THE PEDAL

or drive (we started pedaling up).
or pressure.
or repulsion (bottom).
or lifting.
Two sectors that do not exercise power:
- Drive.
- Repulsion.

- TYPES OF RIDING

or Redondo: No dead spots. O
Piston: When we emphasize the critical points.

- BASIC TECHNICAL

or natural movement.
or Upper body relaxed.
or position to allow proper breathing.
or elbows bent. Hip
or static.
or no bounce. Kneeling
or straight. Heels
or aligned parallel to the floor.

- OTHER ISSUES TO CONSIDER

or clothing.
or indoor cycle room
or Safety.

- DETERMINANTS OF THE INTENSITY OF WORK
or intensity: Effort needed to overcome a load factor. §
Resistance + - +
§ Speed \u200b\u200bIntensity - or + cadence - strength +
§ Position on the bike, standing - Intensity +
§ Load - Rise - Intensity +
Note: On a rise no more intense than in a sprint.

- FINANCIAL RISK

o Avoid high intensity exercise
or body position and pedaling technique. Caution
or change grips.
or Delete exercises forced positions.
or not the center of gravity forward. Avoid
or high cadence pedaling.
or imagination. ¿?
or Safety. ¿?
or Justification. ¿?

Note: Changes of grip is done first hand and then the other.

- Group Exercise

Motivators

or

or Groups or Relay.
or Mirror. @
or lead the class.
or rhythm-music.

- MUSIC

or fundamental element in the IC session.
or musical Time: BEATS. Music
or open.
Session = 13 songs or approximately (45-50 ')

- KIND OF MUSIC

or all sorts of possibilities
or Music Choice: Tap §
instructor staff. @ §
Preferences.
§ Have a clear goal of the topic within the session. § Enter
subjects with a committed.

- PARTS OF THE MEETING

or Warming: muscle pulse rise.
or Development: climb, sprint (max. 10-15 sec.) Plain, falls, block, round, jumping ... or
Back to calmly drop beats (provided by stretching), stretching (train upper and lower).