Club MTX Fitness

THE SCIENCE BEHIND THE PEDAL STROKE | Every Indoor Cycling Instructor across the planet faces many challenges in each and every class they teach. Whether it be for a set of seasoned participants or an introductory programme for those new to the class concept some of those challenges remain exactly the same. This includes which playlist to use, cycle safety checks, being more than on time to meet and greet every participant, ensuring the room temperature and ventilation system is set as correctly as possible, assisting with cycle adjustments & settings and is the microphone working!

Whilst new class participants will be 'finding their legs (hips, backs & saddle)' and experienced participants may be 'getting in the zone', it may be agreed that the very common factor between them all is the science behind the pedal stroke. Whilst the efficiency of the pedal stroke will vary across the spectrum and a lack of technique will result in a loss of power and imbalance in the primary muscle movers, Indoor Cycling has kits own set of primary muscles responsible for the majority of work of this very sports specific motion.

A greater understanding of the science behind the stroke will provide the basis for a stronger commitment to the role of the warm-up and cool down for both the participant and the instructor. With the pressure to achieve results 'as quickly as possible' far too often the instructor may be more committed to the profile than the overall ride whilst the class participant may unwittingly shadow this ideology by turning up late and leaving early before the class has come to its full conclusion at the end of the structured cool down. By understanding the primary muscles, or primary movers employed when there is a call to action for increased speed, increased power and an overall increased work load, both teacher and student will discover a new level off respect for participating in a complete RIDE.

The primary muscle movers of the indoor cycling programme are located in the hips and legs. Whilst the core muscles shall stabilise the mid section and the upper body, the arms and shoulders often do a little too much work isometrically as the white knuckle riders grip on for dear life! The legs spend much of their time revolving like pistons at 60 to 100 reps per minute and are primarily responsible for producing both power and speed.

SEATED PEDAL STROKE

In order to fully understand the structure of a seated pedal stroke, it is easiest to use an analogy of a clock face. The majority of the creation of power happens between the 12 o'clock and 5 o'clock position of the pedal stroke in the drive phase and it is during this time that most of the primary muscle movers are engaged. Hip flexion, as well as hip & knee extension are the primary movements of a pedal stroke.

Between the 6 o'clock and the 12 o'clock position of the pedal stroke, there is some knee flexion to assist in bringing the pedal back to the top of the stroke, however, helping that flexion through the stroke recovery phase is is the greater downward force being placed on the opposite pedal, by the opposite leg. Any additional help during the recovery phase is an added benefit.

At the bottom of the stroke, the primary movers for the foot as it returns to the top of the stroke are the hamstrings and calves, responsible for pulling the foot backwards with the quadriceps activating again at the top lifting the foot and knee back to the 12 o'clock position.

The power phase happens whilst the hip and knee extends and pushes downwards on the pedal. This dynamic phase starts with a combination of the gluteus and quadriceps muscles and as the power is applied a quarter through the stroke, the hamstrings and calf muscles also activate. This demonstrates the need for equally strong hamstrings, hips and quadriceps. Whilst it is these muscles which provide the volume of power for the stroke pattern, it is also important to note that all of the muscles mentioned above are equally important in the pedal stroke and as a result they all need to be prepared for their role in generating power for the stroke phase.

A modest amount of resistance during the warm up with a slower cadence will allow the participants to focus on each section of the stroke pattern, visualising the movement pattern, completing the revolutions with purpose and correct form and technique in order to prepare them for the work which is to follow. When interspersed with gently increasing the heart rate with a lighter resistance and slightly higher cadence the cardio vascular system will also be prepared for the ride ahead.

STANDING PEDAL STROKE

Whilst a seated pedal stroke will require a large amount of stress and effort from the quadriceps, a standing climb will target more of the hamstrings, particularly on the recovery phase and provide more of a balance between the two stroke positions and muscle groups. Whilst longer standing climb profiles will place more force on the pedals and are done at a lower cadence with higher resistance, these efforts will build greater strength and endurance in the legs. It is important to note however, that the core is actively engaged during the standing pedal stroke and may need to be considered and cued as well.

Equally as important for consideration are the role of the hip flexors in the stroke phase - with their origins on the pelvis and the transverse processes of the lower 4 lumbar vertebrae, over reliance upon them on extremely low cadences (< 60rpm) may lead to a shortening of them and a subsequently large amount of stress placed upon the lower back and or injury. The key is to balance the profile and balance the primary movers and then stretch them at the end of the class during the cool down.

SPEED WORK

Whilst fast cadence, seated positions may assist the outdoor cyclist for the race season ahead, great care and consideration need to be taken when utilised during the Indoor Cycling class. Speed Tracks will target hip flexion and the re**us femurs, the quadricep muscles which activate to lift the knee and foot up to and over the 12 o'clock position of the pedal stroke. Remember, it is this action which also helps the opposing leg finish off the downward power phase. Increasing your cadence also increases the activation of your calf muscles and the tibialis anterior - a small muscle on the front of the lower leg.

These short, sharp bursts of higher cadence cycling help to build greater cardiovascular efficiency in both the recovery and power phase of the pedal stroke. However, this must be done with resistance and control. A flywheel on a stationary indoor cycle with little or no resistance will build up momentum which will transfer through the legs back up into the body. The results at the very least is a bouncing action in the saddle which is less than comfortable and may result in unpleasant bruising or abrasions of the buttocks and inner thigh, whilst the worse case scenario results in poor form and technique, predisposing your participants to injuries brought about by not controlling the power, drive or recovery phases of the pedal stroke. In some instances, this lack of control at speed has caused grave injuries when feet become detached from toe cages and are struck by moving pedal arms at high speed.

COOL DOWN & STRETCHING

It is essential that every Indoor Cycling class has both a cool down and a stretch component. Far too often over zealous instructors will ride to the end of the allocated time slot or little Beau Busy Body will be in a great hurry and decline the opportunity to recover suitably prior to leaving the studio, leaving in a flurry of apologies and fumbling their way across the front of the room, disrupting those class participants staying to cool down.

It is ESSENTIAL to cool down before stretching. The heart rate needs to be lowered slowly with participants bringing their heart rate down to below 100bpm prior to leaving the class and in most cases, the aim is to bring them back to an overall position of well being, greater than it was when they walked in to the studio.

After ROLLING OUT to cool down, the stretch section of the class should then be completed, covering all of the muscle groups mentioned as the primary movers of the pedal stroke. In addition, the upper body, lower and upper back should also be mobilised after the class.

Once all of this has been completed, it is then time for the class to break, to disinfect and wipe down their bikes, the floor around them, raise the seat and handle bar post to wipe down and dry off.

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CLUBMIX LIVE | The Ride Of Your Life | Now Available To Book On Line | Go To: http://www.clubmtx.fitness/classevents.html

New Classes Now Available to Book W/C Monday Sep 28 2015! Go to http://www.clubmtx.fitness/classevents

Introducing SAMYAMA | SAMYAMA The Total Body Shaping Programme

The SAMYAMA programme is unique to Club MTX Studio Space. This energising class concept created by our programme Director has evolved over a 30 year period and today employs a matrix of 5 minute and 3 minute blocks to create the perfect balance of moves for a total body shaping programme

The programme is a fusion of strength activities, core work, yoga postures, Pilates moves and relaxation techniques set to rhythmic chosen specifically for the ambience it creates. Throughout the class, small yet effective studio equipment tools are used to add variety, intensity and specificity to the programme, each of which have various beginner, intermediate and advanced options.

SAMYAMA is a total body shaping programme for all levels of participants and suitable for both men and women. For more detail go to http://www.clubmtx.fitness/balance

The MATRIX MAXXED | The MATRIX programme has been created by our programme director, Darryl Preston, and the class concept is unique to Club MTX Studio Space. Originally created back in 1992, this class format has been refined & redeveloped to revolutionise the way we train today.

Essentially The MATRIX is a High Intensity Interval Training Circuit Class programme using specialty equipment across a range of functional movement patterns set against a backdrop of high energy music. During The MATRIX you will RUN, JUMP, BOX, PUSH, SKIP, LIFT, CYCLE, SUSPENSION and train your Core, increase your strength and endurance whilst conditioning the Cardio Vascular System.

The programme is set around a MATRIX of blocks of activities of 5mins:3mins. 5 x 1 minute strength/endurance activities are completed before moving onto a high intensity, high energy, fully charged 3 Minute Cardio Block.

Every track of music has been specifically selected for its profile of highs and lows, Beats Per Minute, track length, activity suitability and motivational content. All of our classes are preprogrammed and perfected before being presented to you. In addition, a full light show adds to the atmosphere of each and every MATRIX experience.

To add to the motivation, all class participants are offered the opportunity to monitor their individual heart rate with our Tech Generation GroupX Heart Rate Monitors. Live feedback data is provided throughout the programme and include Heart Rate / Energy Expenditure / Calories. When you finish your class, you can then upload your data and compare to your previous results.

For more detail go to http://www.clubmtx.fitness/matrix

RIDE | Indoor Cycling Programme | At The Club MTX Studio Space we never Spin - we always RIDE (like the wind). Our programme director has a pure pedigree in Indoor Cycling classes, having been among the first fitness presenters/educators to introduce the concept to the UK Fitness market and the very first to introduce it to the Maritime Fitness market.

Every track of music has been specifically selected for its profile of highs and lows, Beats Per Minute, track length, activity suitability and motivational content. All of our classes are profiled and perfected before being presented to you. In addition, a full light show adds to the atmosphere of each and every Ride.

To add to the motivation, all class participants are offered the opportunity to monitor their individual heart rate with our Tech Generation GroupX Heart Rate Monitors. Live feedback data is provided throughout the programme and include Heart Rate / Watts / Calories. When you finish your ride, you can then upload your data and compare to your previous results.

For more detail go to: http://www.clubmtx.fitness/ride

Welcome to CLUBMTX Studio. Class Pass Launch Offer Now Available | Go to www.clubmtx.fitness | Club MTX Studio Space has been created to inspire a whole new generation of fitness class participants, to assist in reaching their goals with a progressive, unique and inspiring fitness class programme. All of our member facing products, including classes have been designed as high quality, user friendly, non-intimidating and achievable programmes delivered with professional instruction in a motivating environment.

The team at Club MTX Studio Space are passionate about delivering an incredible fitness experience each and every class, each and every day with programming unique to our facilities.

Our Customer Service Promise

Our first responsibility is to our facility members and all others who use our products and services. In meeting their needs everything we do must be of the highest quality, delivered with energy, empathy and enthusiasm.

We provide unsurpassed quality and unique programming in our services and relationships with our members by striving to deliver an unparalleled experience.

We strive to provide real relationships with our members whilst retaining the utmost levels of professionalism.

We will continue to strive to be the best in our professional and take pride in all we do, each and every class, with each and every client and member.

We treat every member as if they are our only member.

We teach every class programme as if it is the first and last time we shall teach it, and deliver it with the same level of professionalism to each and every member, each and every day of the week.