Wattbikes. A giant screen. And lots of riding data.
Welcome to Rolling Dynamics – take your riding to the next level
If you mostly ride on the open road, making an effort to train indoors not only offers a really efficient workout, but it’s an excellent way to tinker with technique & cadence, positively boost power, and learn essential skills which are certain to come in handy in any challenging ride situation.
When we cycle with a Club it’s usually for several reasons. As well as the camaraderie of riding in a bunch, we’re rolling with a mix of stronger, more experienced riders and fine–tuning our group skills.
Training indoors also has its benefits. Understanding your ‘engine’ in controlled conditions can be extremely motivating. It allows you to identify areas of improvement and can give you a new appreciation of the sport. A 45 minute indoor workout can be the equivalent of a 1.5-2hr outdoor ride and can massively help you build your fitness and power.
A typical session consists of a 10-20 minute Warm-Up (based on the Team Sky TT warm-up protocol), core Intervals, cool down and stretching. The big difference can be summed up in one word – Data. Enough to delight any numbers junkie. As well as big-screen projection for group motivation, there’s a personal performance monitor on every trainer. There’s nowhere to hide and this definately isn’t a spin class.
Our sessions provide an exhilarating and effective workout for all levels of fitness and are powered by Wattbike. They are designed to improve your fitness by focusing on the 3 components of power: leg speed + pedalling technique + strength.
The power developed by a cyclist is directly proportional to 3 parameters:
1. torque (force put through your pedals)
2. leg speed (cadence/rpm)
3. pedalling technique
Based on these three parameters we can say that for a given speed you have 2 ways of riding:
1. with a low cadence and high level of torque (strength training)
2. a high cadence low torque (velocity)
With regular training you will increase your power output and will be able to ride faster.
There are fewer distractions when you’re training inside. Putting your head down for an hour or two a week in controlled conditions will give you that extra performance percentage you’re looking for.
You don’t have to deal with stop lights, traffic or other distractions – you can focus completely on the workout at hand, get the max out of your time on the bike, and let the data point you in the right direction.
Every single session is not just a workout. You’ll be learning to ‘burn your matches’ more evenly on a longer ride or climb. It’s training smarter and all counts towards achieving your goal of riding further or faster.
Practice makes perfect, and you’ll soon be transferring those all-important performance gain elements you’ve focused on indoors out onto the open road for those more adventurous challenges.
Our classes have been formulated in conjunction with Fletcher Sport Science Performance Centre who provides a scientific approach to sport and exercise.