How to Vary Your Indoor Cycling Routine Without an Instructor

Mcycle is an indoor cycling studio located in Salt Lake City, Utah. They provide organized cycling classes taught by experienced instructors who combine cycling choreography with music and upper body exercises. You will get a lot of variety when you take classes with them. If you cannot get to a cycling studio, no worries. You can vary your indoor cycling routine without an instructor’s help.

The key is understanding what instructors do and why they do it. If you can get inside their heads, you can create your own routine. Utilize your customized routine in between organized classes. If there are no organized classes in your area, creating different routines can keep you motivated and help you maximize your sessions.

Create Different Playlists

For starters, instructors choose music to coincide with what they want to accomplish in a particular routine. More often than not, they choose high-energy music that serves to motivate. But music selections are also chosen based on their timing.

At one point in the ride the instructor may have the students standing and doing a simulated climb. Climbing is harder and slower. It requires more effort. So at that point in the routine, the music may slow down somewhat. It might have a louder baseline that makes it easier to keep with the rhythm.

You can do the same thing. You can create different playlists you know will motivate you to do different things. Maybe you’re into electronic dance music. You will find plenty of great songs to fill your playlist. If you’re into swing, jazz or even big band, no worries. Different kinds of songs can motivate you to do exactly what you want to do during a given workout.

Vary Speed and Angle

Another way to change up your routine is to vary the speed and angle. In terms of speed, you can speed up and slow down on your own or by adjusting the tension on your bike. If your bike is so equipped, you can also adjust the angle of attack, virtually speaking. In other words, you can simulate climbing a hill by increasing the tension.

Varying speed and angle throughout a 30-minute routine can help you accomplish different goals. It can help you work different muscle groups. Of course, you will need to do a little research to learn all the nuances.

Vary Your Position

Along with varying speed and angle, try changing up your position. Start your ride sitting in the saddle and leaning forward on the handlebars. Later on, stand up and pedal for a while. Then sit back down in a stationary position in which you are not gripping the handlebars. You are sitting straight up and working just your legs.

Add Upper Body Exercises

One of the things they do at Mcycle is combine regular pedaling with upper body exercises. This offers students more of a full body workout. You can do the same thing. For example, get yourself a set of hand weights. At some point in your ride, let go of the handlebars and pump those weights.

A quick online search will reveal a long list of upper body exercises you can add to an indoor cycling routine. You are sure to find something that works well for you.

Indoor cycling is a high-energy, low-impact form of exercise that just about anybody can do. If you don’t have access to organized classes, you can still do what any instructor would have you do. You can add variety to your routine by creating customized playlists, varying your speed, angle, and position, and adding upper body exercises.