APA
Miguel Ortega, Álvaro & Rodríguez Rodrigo, María Azucena & Calleja González, Julio (2025-01 ) .CONTROL PARAMETERS IN THE INSTRUCTION OF INDOOR CYCLING SESSION.
ISO 690
Miguel Ortega, Álvaro & Rodríguez Rodrigo, María Azucena & Calleja González, Julio. 2025-01 .CONTROL PARAMETERS IN THE INSTRUCTION OF INDOOR CYCLING SESSION.
https://hdl.handle.net/20.500.12080/46893
Resumen:
Indoor cycling (IC) is a popular physical activity with several health and wellness benefits. However, to maximise
these benefits and ensure the safety of participants, it is essential to control three key aspects: bike fit, pedalling cadence
and session intensity. Proper bike fit is crucial to prevent injuries and ensure optimal performance. An all-fitting bike can
lead to joint discomfort, especially in the knees and back. Cyclists must adjust the saddle height, handlebar position and
handlebar spacing to suit their morphology. A saddle that is too high or too low can alter pedalling mechanics, while
poorly positioned handlebars can cause strain on the shoulders and neck. Cadence refers to the speed at which the cyclist
pedals, measured in revolutions per minute (rpm). Controlling cadence is important because it directly influences the type
of training. A higher cadence is usually associated with more intense cardiovascular work, while a lower cadence may
focus on developing muscular strength. Instructors should teach participants to find their optimal cadence and to vary it
during the class to work with different energy systems. In addition, maintaining an appropriate cadence helps improve
pedalling efficiency and reduces the risk of premature fatigue. Exercise intensity is another critical factor in indoor
cycling. Intensity can be adjusted by changing the bike's resistance and varying the pedalling pace. Controlling intensity
allows participants to customise their training to their individual goals. Instructors should be able to guide riders in
perceiving their effort (e.g., using scales such as the Borg) and adjust their resistance level to reach their goals without
compromising their safety. In short, controlling bike fit, pedalling cadence and intensity during an indoor cycling session
is essential to ensure a safe and effective experience. These elements prevent injury, optimise physical performance, and
enable participants to achieve their personal goals.
Keywords: Indoor cycling, safety, control, settings, cadence, intensity.