In science, power is defined as the rate at which work is done or energy is transferred. When you apply this idea to exercising, it is how hard or how fast you are applying pressure. In this article, I will give you a clearer understanding of what is power cycle and how you can improve it. If you already familiar with cycling or spinning, then you can level up your fitness with this knowledge. Meanwhile, if you are a beginner, you will be able to learn to build your cycling skills and get to power cycling in no time.
How Does A Power Cycle Work?
What is power cycle? When you are using an indoor cycling machine, you apply pressure to the pedals to keep them turning. The power you put out is always different. When you measure and track how much power you are generating, you will be able to get a good idea of your performance. Once you get an understanding of how you progress over time, you should be able to do what you need to keep getting stronger.
Indoor bicycles have computers that show your performance output, usually measuring it in watts. Others measure your Torq, or how much effort you’re exerting based on the bike’s resistance level and your pedaling speed. Meanwhile, some bikes categorize your performance centered on zones based on your heart rate.
When you pay attention to your power cycle output, you can monitor your performance more accurately. It would be different from just saying that you worked hard because you cycled for one hour instead of thirty minutes. By doing this, you can adjust your techniques or fitness strategy to improve your strength, stamina, and speed. All three factors are needed in cycling.
Tips For Increasing A Power Cycle
Working extremely hard and fast over a long period of time is not realistic. It helps to be more strategic than to exert energy needlessly. You can do this by having moments of recovery, where you do not necessarily stop, but pedal at a slower pace. Think of it is a marathon and not a sprint! You want to sustain as much energy and power as possible for a long period.
Start with powering up by 25 watts for an interval of 20 seconds, then push it up to 30 seconds until you can build it up more and more. You can also try increasing resistance instead of time. These achievements are more objective and quantifiable than just saying you were on your indoor bicycle five times this week. That is what is power cycle when you approach it with a strategy.
Here are other equipments to help you achieve your fitness goals:
Ways To Improve Your Power Cycle Exercises
Think beyond sitting on your bicycle when making a strategy. There are many easy ways to get your body ready for what is power cycle. Incorporate these exercises into your next routine before you hope on your indoor bicycle.
Build lower body performance with box jumping. You will need a box that you can safely jump on top of. Stand at a comfortable distance from the box. Get into position by placing your feet shoulder-width apart. Bend your knees, so you are squatting slightly, extend your hips and swing your arms behind you. Use this position to propel yourself forward and upward, getting on top of the box. You should land softly on the box. Do four to six sets of three to ten reps.
Dumbbell Side Lunge
Take a pair of dumbbells of a comfortable weight. Stand up while holding one dumbbell in each hand. Lunge to your right, while making sure your chest is up, and your arms are down to your sides. When you lunge, your knee and foot should be facing in the same direction. Return to your starting position and repeat the same sequence on the opposite leg. Do three to five sets of ten to sixteen reps.
The Downward-Facing Dog is an excellent yoga stretch to target your back and legs. While on the floor, come to your hands and knees. Make sure your wrists are aligned below your shoulders and your knees underneath your hips. Use your toes and your hands to lift your hips, ensuring your legs are straight. Spread your fingertips and rotate your arms outward. Let your head hang. While in this position, engage your quadriceps. To go down, sink your knees to the floor and come into a plank position. Bend your knees to release and exhale.
Deadlift Stiff Leg
Strengthen your hamstrings with this exercise. You can do this using a pair of dumbbells or a barbell. Get into starting position with your feet shoulder-width apart and holding your dumbbells or barbell. While keeping your knees straight, bend down, hinging at your hips. Lower the dumbbells or barbell with you down to the sides of your feet. Return to your starting position. Do three to five sets of five to eight reps.
>>Related articles that you may like:
- How To Make A Bicycle Into A Stationary Exercise Bike
- How Many Calories Do You Burn By Riding An Exercise Bike?
- How Long Can You Exercise On A Stationary Bike?
- How To Do Indoor Cycling: A Fitness Guide
- What Muscles Does An Exercise Bike Work?
Thinking of what is power cycle can be scary. However, fitness is not always about power, and power is not always about strength. When cycling, you want to be smart and strategic. You need to think about your goals and how you can measure them properly. You also want to make your fitness plan comprehensive, and you should consider how you can strengthen your body when you are off the bicycle. I hope this article not only made you understand better what is a power cycle, but how you can redefine and improve your approach to fitness.
You also want to make your fitness plan comprehensive, and you should consider how you can strengthen your body when you are off the bicycle. For additional resources on how you can create the perfect plan, Total Shape can help you figure out the right workout routines and even calculate the right structure for your diet to help you reach your fitness goals.