We know all this crazy choreography may be unchartered territory for a lot of riders, and while all you of are really starting to put it together, we figured we'd give a little cheat sheet to read before your next class!
Here's how it goes:
Dip: Performed in the saddle with your hands either in position 1 or 2. The elbows go straight back, the core is engaged and the shoulders stay relaxed. We may change to take the elbows wide which becomes a play on a push up. The chest opens up as we continue to fire up the belly.
Crunch: Performed in position 2 or position 3 (out of the saddle). It is all about the belly, let everything else go along for the ride. Once you have control, you crunch your body in half strengtheing the core. The elbows stay along the body and go straight back- essentially a dip out of the saddle.
Press: Your push up on a bike. Out of the saddle in position 3 we will take the elbows wide and lower the chest toward the handle bars and push back up. The hips need to stay over the saddle and the heels keep pushing toward the ground.
Tap back: Your squat on a bike. Done out of the saddle you will start in position 3 and then slide those hips straight back over the saddle trying to reach the back of it. Your hips are hoovered just an inch off the saddle and you are working to fire up the glutes. Think about keeping everything nice and tight-this works its all, the legs, the bum and the abs. Make sure the shoulders stay relaxed, and once again, the core engaged.
Jump: Moving between positions on the bike. It is all about the legs and never about the arms. Don't use the upper body to push and pull your way from one position to the other, but rather think about firing up the legs and letting that be your driving force.
Isolation: OUCH! this is your total burn, moment of pure strength. Done in position 2 or 3, the bounce is completely eliminated, your heels are pushing straight down to the ground, the chest is lifted, and the grip on those handle bars is so light you only need your fingers-no white knuckles! If it burns, you are doing it right, don't fight it!
With all these moves, we cannot stress the importance of resistance. Do not fear gearing up, it is meant to first help you, then keep you safe, and then challenge you. It is more important to ride to the beat of the music and start to feel comfortable and connected to your road than to rush into the choreography.
When you do feel like its time to try some of these moves, here are a few tips to keep in the back of your mind:
1) Pick a lead leg. For example, everytime my left leg is straight I will drop my elbows, or tap my hips back. We never sacrafice the beat or the road for these moves. So gear up, push against something, establish your beat, and then have some fun.
2) SUCK IT IN! We cannot say it enough. As you gather from reading all the descriptions, the core is essential in indoor cycling, and often times forgotten about. Pulling the belly button straight back to the spine will not only take some pressure off your lower back, but it also keeps you stable on the bike. It is the start of all of our control, so make it a point to fire it up!
3) Hips back, heels down, shoulders relaxed, light grip on the handle bars, core engaged, and gear up! That right there is your winning combination to master any move we are going to throw at you.
It is a funky ride, there are things that seem like they don't work together- but they do. Trust it. Trust your ride, trust your strength, trust your ability and just try it. If you get nothing else out of this, remember to gear up and pull the belly in. Once you get in habit of doing those, everything else will fall into place. The moves should feel natural when you have the rhythm of the ride guiding you, and if it doesn't, don't do it! You will hear us all say "it's your 45 minutes, it's your workout" because it is. Whatever you do is great, and each class we will build!