Have you ever been uncomfortable sitting on the seat of a stationary bike? That’s been my experience, and it led me to focus on running for my cardio fitness instead. However, I recently tested out the NordicTrack Commercial S221 Studio Cycle exercise bike. Despite my apprehension, the convenience of working out at home made me want to give it a try.
I have friends who rave about cycling for strengthening their calves and thighs. Curious about indoor cycling as a cross-training workout, I decided to give it a go. For a month, I added three days of cycling (instead of running) to my existing strength training routine to see if it would make a difference.
I used the NordicTrack integrated with iFit, which offers on-demand fitness classes and outdoor rides with a first-person view. I selected a series of rides through Bhutan with iFit master trainer John Peel, which adjusted the incline and resistance according to the terrain. This feature made it harder for me to slack off compared to my usual at-home workouts. I switched to indoor cycling for cross-training, and my quads, glutes, and calves worked harder than ever before. I noticed muscle soreness after each workout, but it was a rewarding experience.
I also discovered that combining indoor cycling with strength training had impressive results. According to John Peel, cycling can strengthen your quads but may lead to weaknesses in other muscle groups, such as the hip flexors, glutes, lower back, and core. I found that my strength improved, and I hit a personal best in my lifts, especially with squats.
Peel suggested a method for tracking strength increases on the bike and offering comparisons to running. For instance, if you normally run a 10-minute mile, the equivalent on a bike may be 3.5 miles in 10 minutes. He recommended setting a benchmark to gauge your progress based on heart rate and perceived exertion.
Ultimately, cross-training with indoor cycling as opposed to running helped me strengthen my lower body, especially my quads. I also saw more definition in my legs. I truly appreciated that I could do 50 percent of my workouts at home. Additionally, the bike seat became more comfortable over time. My cycling friends were right – the more I rode, the more comfortable it became.
