CONTROL PARAMETERS IN THE INSTRUCTION OF INDOOR CYCLING SESSION

Abstract

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.