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The many moves of musicforcycling.com (1121)
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here you go cycle fans! You asked for it and you got it! (this information is also on the blog so please go to blog and comment and make me feel like all of the hard work was worth it!)
Please read all the way down....I tried to add definitions to the end and they ended-up at the beginning.....will fix...but for now you have all the original moves of musicforcycling.com along with a few additions.....have fun!
Lean over leg…(this description was taken directly from the book called “power pacing for indoor cycling” by Kristopher Kory)…the book was purchased on amazon.com……..Lean over leg is performed by slightly moving your upper body toward the down stroke leg just as mountain bikers do when they are leaning into a turn or going up a hill. One difference is that a regular mountain or road bike would be doing the side- to- side motion, while on a stationary bike you’re the one that moves.
This drill can be performed seated or standing. When standing it is very important not to lean very far. If you feel any movement of the bike, you know you are leaning too far. Just move slightly side- to- side to the rhythm of the music.
Keep your hips over the seat with your knees over your feet. Do not let them move side to side. The movement should involve only a slight lateral flexion of the spine.
Your handgrip should remain relaxed and your weight should never be on the handlebars. The book does have photos of this move if interested.
Dips….Standing in a basic riding position with your hands in a parallel grip, allow your elbows to bend to the side and float your chest up and down. (you might call this a push-up) Make sure to keep the weight on your legs, not your arms. Allow your hips to shift back so that your spine remains neutral. Do not round your back as you go down. This description was taken directly from the book”power pacing for indoor cycling” by Kristopher Kory…it can be purchased on amazon.com. In the book this definition comes with a photo so if you are still not sure , you can get the book used on amazon.
Digs..This definition was taken directly from the book”power pacing for indoor cycling” by Kristopher Kory and can be found on Amazon.com. Digs are performed standing in a basic or aggressive riding position with hands in a hook or aggressive riding position with hands in a hook grip or aggressive grip. Your whole body is moved forward and back, maintaining a neutral spine with your head at the same level. In other words, when you perform the forward motion, do not drop your upper body down towards the handlebars. Because this is a front-to- back motion, it is possible to have the upper body moving at a different tempo from the legs.
A variation of the dig can be performed on a diagonal when the body is moving forward at the same tempo as one single lead leg is downstroking. If you are still confused by this definition and are still interested in digs…I suggest the book I mentioned above…it contains photos which might be helpful.
The backward motion of the dig imitates the movement a mountain biker makes to get up a hill faster and more efficiently. Like, wise, mountain bikers use the forward motion of the dig to get down a hill more quickly.
Riding(pushing) the square…I just realized that this term is officially called “riding the square”…I have been calling it pushing the square….same thing….this is a term that I learned in a Keiser m3 training class and I find very useful , especially for new students. This definition was taken straight from the keiser workbook….google Keiser for more information……Riding the square…focus on only one movement at a time. First have the students concentrate on pushing forward (like riding a recumbent cycle), then pushing down, pulling back, then finally they will pull up, bringing their knees” to the ceiling”. Gradually segment these four actions together until they are riding a rounded off square and working toward circling. Now this part is from me: When I “push the square” I tell class that the pedal strike is broken down into 4 parts…pushing forward, pushing down, pulling back, and pulling up. We break it down and do each part for :30 and then we put it all together. This is a cool drill to help learn proper pedal stroke and is a nice ‘break” if folks look tired and need a break…although you can crank the resistance and make it super hard too.
The “cycling moves” described here are not ones from a specific training program. Many are things that have been invented by others or me to make our classes more fun and interesting. If you have been trained in such a way that says any of the following cycling moves are dangerous…please feel free not to try them. Spinfreak.com and Fitness Freak,LLC are not responsible for any injury as a result of using the following cycling moves. These descriptions are the way I do things…if you have a specific question about a specific routine…please contact the author of that routine directly.
Jumps…moving fluidly in and out of the saddle…you can use a 4 count(up , 2, 3, 4…down, 2, 3, 4) or a 2 count(up, 2 and down, 2) or any other count you want…you can sit in the saddle each time or just “hover” your butt over the saddle(and not sit)….your choice….. I keep my hands in second position(the straight part of handlebar right in front)again…your choice…
Seated climb…climb in saddle with enough tension so that when you count the revolutions of one leg for 15 seconds…you get a number between 15-20…NOW…some people push this and add more tension for a heavier climb…once again…your choice… I keep my hands in second position(the straight part of handlebar right in front)
Seated flat…I describe this as medium tension…flat road….in the saddle..enough tension so that when you count the revolutions of one leg for 15 seconds…you get a number between 20-27…hands in second position
Standing flat(also known as a jog)…out of the saddle…same cadence as above…between 20-27 revolutions per 15 seconds..hands in second position…NOW…if you pick up the pace a little you’ve got a run….if you really pick up the pace and “kick it double time” then you have a standing sprint….it’s fun to put these all together in a set.
Seated sprint…in the saddle, hands in second…light tension…moving your legs quickly..you should try to have enough tension so that your butt is not bouncing off of the saddle….never sprint without tension
Squat…also called “taking the bounce out” or “steady climb” or isolated climb”…usually starts from the jog or standing flat position….when you squat, you only move your legs and top of body is still…weight is on legs and stick out your butt…does not have to be fast and I usually do these for short spurts but again…your choice…hands usually in second position
Stand climb…out of the saddle…hands in second position…enough tension so that when you do a cadence check…you have between 15-20 revolutions for one leg is 15 seconds… NOW…some people push this and add more tension for a heavier climb…once again…your choice…
Spin- up…fast, faster and as fast as you can go sprints…example if you do a :10 spin-up…you start with :10 fast…then tell class faster for :10 more then finally :10 as fast as you can go…NOW…if you do not like this idea you can add tension every :10 instead…your choice
Attacks…start the saddle with a seated climb(see above)…I usually do this to songs that have a slow beat and get faster….every once in a while(or when the song gets faster)..you tell the class to “attack”…which means stand up out of saddle and double time (DT) your legs…then back in saddle …seated climb again until ready for next attack
Rolling hills…start with a seated flat road(see above)..add tension and go right into a seated climb…then take away tension and go right into a seated sprint…quick break and go again…up and down the rolling hills.
Pyramid…you can either do a pyramid climb or pyramid sprint…you know what climbs and sprints are from above….now use time to make a pyramid..example…:10 climb/ rest/:20 climb/rest/:30 climb/rest/:40 climb/rest/:50 climb/rest/:60 climb/rest
Loop….looping several moves together…example…if we want to loop a seated flat, standing flat and jumps it would look as follows…you can loop any move together…your choice
1. Steated flat :30…
2. Seated flat :30/ standing flat :30
3. Seated flat:30/standing flat :30/jumps :30
Hover climb…..standing climb, hands in third position(all the way out to end of handle bars)…weight over pedals…hands for balance only…no weight on handlebars…for lack of a better way to describe it…flat back…stick butt out..get down low…also called “1” off the saddle”…you are sort of “hovering” your butt over the saddle..
Sprint races....give each student a partner in the class...each partner takes a turn sprinting...while sprinting that person counts the revolutions of one leg 25 times...then tells partner to "go!"..the partner does 25...then 50 and 50 and then back to 25 and so on...go as long as you like...while one partner is sprinting the other is resting
this is all I can think of now but if you have another "move" that you wonder about...please let me know and I'll try to help. I hope this information helps you and makes your classes fun...If you love us...please show it and buy a spinfreak.com t-shirt and show the world that spinfreak.com rocks! "show me yours and I'll show you mine"...that's our motto.
DT....stands for Double Time...used in aerobics a bunch....it means pick up the pace...move faster! Do whatever you are doing faster...if you are doing a jog and you "kick-it double time"...pick up the pace of your legs during your jog
spin-ups(a keiser move)....this is explained in "the many moves of spinfreak.com" which can be found under routines......spin-ups are faster, faster and as fast as you can go sprints......ex: start your sprint(sprint=light tension moving your legs quickly) and go for :10(this means ten seconds)then tell the group to pick it up :10 faster, lastly tell them to pick up pace again :10 as fast as you can go.....you do not need to do spin -ups for :10/:10/:10...you can do :20/:20/:20 or any time frame you choose.
around the world jumps...........Jumps are moving fluidly in and out of the saddle....around the world jumps are jumps where you move your hands from second position to third...this is something I do and not easily described...if a routine calls for this and you do not know how to do them...do regular jumps
hit the wall.............start in saddle moving legs.....every :05(5 seconds) add tension and try to keep same pace until you have a heavy climb....until you "hit the wall"....it's really fun to yell "ADD!!!!" every 5 seconds
spin-ups(a keiser move)....this is explained in "the many moves of spinfreak.com" which can be found under routines......spin-ups are faster, faster and as fast as you can go sprints......ex: start your sprint(sprint=light tension moving your legs quickly) and go for :10(this means ten seconds)then tell the group to pick it up :10 faster, lastly tell them to pick up pace again :10 as fast as you can go.....you do not need to do spin -ups for :10/:10/:10...you can do :20/:20/:20 or any time frame you choose.
around the world jumps...........Jumps are moving fluidly in and out of the saddle....around the world jumps are jumps where you move your hands from second position to third...this is something I do and not easily described...if a routine calls for this and you do not know how to do them...do regular jumps
hit the wall.............start in saddle moving legs.....every :05(5 seconds) add tension and try to keep same pace until you have a heavy climb....until you "hit the wall"....it's really fun to yell "ADD!!!!" every 5 seconds
Submitted by Caroline from Bethlehem, PA on 3/20/09
Email: Mcarolineb@verizon.net