Common Mistakes That Reduce the Benefits of a Cycling Workout

We frequently mention that indoor cycling is an excellent exercise choice for people looking for a high-energy, low-impact workout. What we do not tend to talk a lot about is technique. Truth be told, your cycling technique directly affects the productivity of your workouts. Technique is particularly important.

For beginners, it's enough to get on the bike and pedal it for an entire 30-to-60-minute program. But as you get used to your bike and how it works, you can start developing good techniques that will make your rides more productive. To illustrate the point, we have put together a list of some of the most common mistakes that reduce the benefits of a cycling workout. With them are suggestions for how to correct them through proper technique.

1. Pausing at the Bottom

The natural human tendency when pedaling a bike is to put all your effort into pushing down on the pedals. After all, pushing is the effort that propels you forward. Without even knowing it, a typical rider pauses at the bottom of each stroke – even if for just a split second. This pause is the result of your brain switching its attention from one foot to the other.

The way to break this natural habit is to consciously think about your pedaling whenever your feet are in motion. Make a concerted effort to pull up on each leg as it reaches the bottom of the rotation. You don't have to think about pushing; it's natural. So if you think about pulling back up, you are likely to eliminate that slight pause. You'll get a better hamstring workout as a result.

2. Employing the Death Grip

The handlebars on a standard bike are there to help you steer and support you while you maintain your balance. On a stationary bike, they exist only for support. Why is that important? Because it is easy to get into the habit of gripping the handlebars with a death grip. We're not quite sure why, but a lot of beginners do it.

Holding on tightly doesn't accomplish anything. It can actually harm the productivity of your workout by putting too much pressure on your hands and wrists. You begin supporting yourself from the handlebars rather than balancing yourself over the entire area of the bike. Without proper balance, you will not get the best workout possible.

What is the solution? Loosen up. Don't grab the handlebars so tightly. Also, pay attention to how you feel after your ride. If your hands, wrists, and arms are sore, it's a good bet you're holding on too tightly.

3. Not Maintaining Resistance

Indoor cycling instructors see it all the time: students not maintaining the proper resistance on their bikes. Some do it because they feel they have to keep up. Others just don't want to push through higher resistance rides. Either way, it's bad form.

Not maintaining resistance reduces the amount of work you do. That obviously harms your workout. More importantly though, not having enough resistance can really harm your hips and knees. Pedaling quickly without enough resistance can lead to a loss of control. In turn, this could lead to injury.

4. Not Following the Instructor

Finally, spinning instructors are employed by studios like ours for a reason. They know how to maximize workouts. If you do not follow instructions, you will not get the maximum benefit of the spinning class. So please, for your own sake, don't cut any corners. Follow your instructors as best you can. You'll be glad you did when you see the results.