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February 13, 2017
Getting the Most from Your Home Cycling Workout
Even as baseball spring training begins, winter is still in full force for many areas of the country–which means many people are working out indoors while waiting for that warm weather to arrive.
Home cycling is a popular option…at least until the bike turns into a pricey clothes rack or storage unit. Why does that happen?
“One reason is boredom,” says Kevin Plancher, MD, of Plancher Orthopaedics & Sports Medicine. “Even watching TV or listening to music or a podcast while on the bike doesn’t seem to be enough to keep a lot of people at it.” And spin classes at the gym may not fit your schedule.
Before starting an indoor biking program, Plancher suggests you do the following:
Consider what kind of bike you want and factors like how much room you have and how much you want to spend.
Have an expert ensure that you’re buying a bike that fits you properly: seat height, distance from pedals and handlebars, etc.
The seat shouldn’t be uncomfortable. Try padded shorts or a gel seat to improve comfort, and sit lightly.
Make sure you understand how to safely adjust intensity and other options. Start slowly and increase the intensity of your ride gradually.
If you’re not using one of the newer smart bikes that provide streaming and archived classes, look into buying or renting cycling videos that have a variety of rides and changes of scenery.
Consider cross-training with another activity once or twice a week to build up endurance in different muscles and prevent overuse injuries.