In this issue:
Indoor Cycling Institute
Raising the standard of indoor cycling with an evidence-based approach, because not all indoor cycling is equal.
Maximising Cyclist Performance: The Role of Sleep and Recovery
Sleep, a multifaceted physiological process, comprises REM and non-REM stages, each playing a vital role in physical restoration. Deep sleep, or the non-REM phase, is particularly crucial for muscle repair and growth due to the release of growth hormones.
Cycling, especially at competitive levels, places substantial strain on muscle fibres. Sleep aids in muscle recovery by facilitating protein synthesis necessary for repairing damages from intense cycling sessions. Additionally, it helps replenish glycogen stores, essential for maintaining energy levels required for high-performance cycling.
Beyond physical benefits, sleep significantly impacts psychological well-being, improving cognitive functions, mood regulation, focus, and emotional stability—all essential for the mental demands of cycling.
For indoor cycling instructors, tailoring training intensity to accommodate sleep requirements is key. Training sessions should be scheduled around individual sleep patterns, avoiding intense activities near bedtime to preserve sleep quality. Monitoring for signs of overtraining is also essential, as it can negatively affect sleep and, by extension, performance.
Practical Tips for Enhancing Sleep Quality:
In conclusion, understanding and prioritising sleep is fundamental in enhancing cyclist recovery and performance. Instructors are encouraged to adopt a holistic approach, integrating these insights into training regimes for improved cyclist well-being and performance. For more in-depth strategies on recovery, consider exploring the 'Maximising Performance: Advanced Recovery' micro CPD course - you can find it here. Want 50% off? Enter promo code 'linkedin' at checkout for half price until 10th February.
New venue for Liverpool!
From this month we're going to be delivering our one day courses in Liverpool at Kirkby Volair. We currently have one space on our Saturday 24th February date, and we've now added a new course for Saturday 16th March. Yep, it's that close together because it's popular! Bag a spot here.
Valentine Indoor Cycling workouts
We've got a selection of FREE Valentine themed workouts available on the Intelligent Cycling app. Try 45 minute ones, or 30 minute ones if you're a bit pushed for time. All our workouts are properly designed and tested on real people for safety and effectiveness.
Look for the logos above. Here's what they each mean:
Once you're in the Intelligent Cycling app (which is free!) search for 'Indoor Cycling Institute' and give us a follow to find HUNDREDS more workouts that are ready for you to instruct in classes, or ride as part of your own training. Enjoy!
Available course dates
We currently have spaces on the following one day courses (entry-level training, suitable for those who are already PTs, gym instructors or E2M trained):
For our two-day course which is designed specifically for those who are not fitness industry qualified:
Both formats have 10 CIMSPA points, and students receive their own free copy of the Indoor Cycling Instructor Handbook (RRP ￡22.99).