Take a second and think about the different movements you can do on a bicycle. You may be surprised to realize that we are actually very limited in what we can do: riders can only vary the ride by standing, sitting, increasing or decreasing the resistance on the flywheel. It is important to realize instructors use the terms below to give riders something to associate their movements with, but at any given point all the rider is doing is sitting, standing, increasing or decreasing the resistance.
Instead of saying sit, stand, increase or decrease the resistance, instructors might say the words listed below to provide some distraction to the rider.
Seated on the bike, riders keep a steady tension and cadence on the bike to mimic riding on a flat road.
Seated on the bike, riders increase their resistance while maintaining a steady cadence to mimic small, medium, large, or rolling hills.
Watch the Instructional Video Below of a Seated Gear Progression
Standing position on the bike, riders keep a steady tension and cadence on the bike to mimic riding on a flat road.
Standing position on the bike, riders increase their resistance while maintaining a steady cadence to mimic small, medium, large, or rolling hills.
Watch the Instructional Video Below of a Seated to Stand Incline
Traditionally sprinting means to go as fast as one possibly can. On the cycle bike, sprinting is about power production. It is extremely important to increase the resistance prior to sprinting. This will maximize the power output and keep the rider safe. Sprinting may result in a higher revolution per minute ratio; however, the glutes (butt cheeks) should ALWAYS remain in contact with the saddle and the hips should always stay level. If hips are bouncing during a sprint, the rider does not have enough resistance on the bike and could easily get injured.
Watch the Instructional Video Below of a Tabata Sprint Workout
Performed by transitioning from standing to sitting to standing positions repeatedly. If done too quickly can result in injury. It is best to spend at least 16 counts in each position before transitioning.