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MODIFYING INTENSITY
One important feature of the Keiser M3/M3i indoor cycling program is the ability to modify intensity.
Riders have their own unique fitness goals and they should cycle at a pace that feels most manageable
for them. It is not how hard riders cycle, but how much they benefit and the enjoyment they gain from
the experience. Encourage riders to avoid comparing their intensity to other participants. Individualize
the workout to meet the needs of each rider.
1. CHANGE POSTURE
The first way to increase or reduce intensity is to change posture.
• Moving the body from an upright position to a more aerodynamic body position forces the
hamstrings into a lengthened state
• Transitioning from a shorter relaxed state (i.e., basic position), to a more aggressive position where
the hamstring muscles are contracted, intensifies the workout
• The standing climb is more difficult because the rider requires flexibility and torso strength in order
to hold the position properly
• When standing, the body weight is placed onto the pedals. This weight transfer requires more
muscle fibers to activate, thereby making the intensity increase. Have riders experiment with
different body positions to determine which postures challenge them.
• When planning a workout, provide posture breaks and periods of active recovery. Research
demonstrates that posture breaks do not significantly diminish the intensity of the workout.
2. SLOW DOWN OR SPEED UP
Increasing or decreasing pedal speed will alter intensity.
• Adding more speed to the pedal stroke in a given gear will increase the intensity of cycling drills
•
Always make sure riders are in control when they increase RPM. Avoid pedaling faster than 110 RPM.
3. ADD OR DECREASE RESISTANCE
Changing resistance is another way to change intensity, but it is not a constant variable. Decreasing
resistance doesn’t always mean a decrease in intensity.
• In a standing climb, the use of medium resistance provides a consistent comfort zone while cycling
at a manageable cadence. If resistance is decreased when standing, riders will need to increase the
pedal stroke to remain in position. This adjustment increases intensity.
• Adding resistance beyond a moderate level when sitting or standing will also increase the workload
and increase intensity
4. MAINTAIN MINDFUL FOCUS AND BREATHING DRILLS
Another way to modify intensity is through mindful focus and breathing drills.
• When the mind is focused on an exciting thought (e.g., winning a race) the body is stimulated into
an arousal state, which will help to increase intensity slightly.
• Proper breathing used for recovery can help decrease intensity. The goal is to perform a long exhale
through the mouth. Recovery breathing helps to calm down the body by delivering more oxygen to
the working muscles.
PHYSIOLOGY
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