BIKING INDOORS ISN'T CYCLING.

Byline: MARK LANGTON Cycling

It's not surprising that indoor cycling - or ``spinning'' - has caught on with aerobiholics around the country. It's low impact, high cardiovascular and fun.

However, in an effort to establish themselves as tough trainers, some indoor cycling instructors are pushing their students unnecessarily. They're into unnecessarily high cadences and improper movements on the stationary bikes to emulate the motions of a bicyclist. Much of this is because while they are fit, many instructors are not cyclists.

The biggest problem is when instructors mimic the side-to-side action that naturally occurs when bicyclists pedal while not seated, such as when riding uphill or in a sprint.

``When I ask instructors why they are leaning their bodies left and right to try to simulate what a bicyclist does, they tell me, `That's how you do it outside,' '' said Peter Fair, studio cycling director at Mid Valley Athletic Club in Reseda. ``That's just not true. The bicycle sways underneath you and your body stays (vertical).''

``When you're on a stationary bike,'' Fair said, ``you can't move your torso from side to side without affecting your knee joints. You're going to blow the lateral meniscus (cartilage) out if you continue to put pressure on it in that fashion.''

A growing trend among indoor cycling instructors is to use a lower cadence, or revolutions per minute. However, instructors such as Fair, an expert mountain bike racer and road racer, are making sure their clients are getting the correct physiological guidance.

``I have people with various degrees of cardiac fitness and who have orthopedic concerns that I have to be responsible for,'' Fair said. ``That means setting up the bikes so that they are fitted properly for their bodies and realizing that these people are entrusting me with their health and safety.''

Fair attempts to utilize stationary bike routines that have for years been used by top cycling athletes. This includes incorporating ``interval training'' techniques (high output followed by rest periods) and a variety of resistances that more closely simulate a bicycling workout.

One of Fair's pet peeves is instructors who make their students ``stand and run'' on the stationary bicycle. ``Because some instructors don't understand exercise physiology, the only way that they feel that they're going to make the workout hard is to stand and run,'' he explained. ``They push their classes for the sake of a hard workout, not realizing that when you get fatigued, loss of form follows, which leads to overcompensation, which can lead to overuse injuries.''

As with any physical activity, proper technique becomes critical. Whether one is riding a stationary bike or a bicycle, it is essential to maximize bio-mechanical efficiency.

Fair, an exercise physiologist and personal trainer, recommends that when riding a stationary bike and pedaling out of the saddle to keep the torso in line with the frame of the ``exercycle,'' with the hips just above the nose of the saddle. When pressing down on the pedals, the hips should not rock from side to side; the knees should be slightly bent at the bottom of the pedal strokes, not locked.

Make no mistake, indoor stationary cycling is one of the best forms of exercise available. But it should not be a substitute for actual bicycling.

``If you get people out riding, they're going to go back into the stationary class with a better understanding of what they want from their workout,'' said indoor cycling instructor Robert vonSchneidau of Club Millennium in Westlake Village. ``Riding a bicycle is like lifting free weights: It incorporates more muscle groups and gives you a more balanced overall workout.''

When bicycling, make a conscious effort to feel the way your body moves and responds; try to relate the motions to your exercycle. Then, even if your instructor is pushing extremely high revs, keep your revolutions lower and resistance a bit higher. (Fair recommends 120 to 140 rpm with light resistance for cardiovascular training and 60 to 80 rpm with increased resistance for strength exercise.)

You're heart rate will still be elevated, yet your legs won't be spinning wildly and you'll be getting a better overall workout.

SMOOTH RIDING

Whether you're on a stationary bicycle or a bike made for transportation, there are three key factors on which to concentrate.

Position in the saddle: While pedaling, the legs should have a slight bend at the bottom of the pedal stroke. Too much bend and the seat should be raised; an almost straight leg at the bottom of the pedal stroke means the saddle should be lowered.

The waist and arms should also be slightly bent; do not ride with locked elbows and hunched shoulders.

Be seated with your ``sit points'' on the wider rear section of the saddle. If you are unfamiliar with your sit points, sit on the edge of a hard chair or bench. The two points you feel at the base of your buttocks are protuberances of the hip bones and provide the skeleton with optimal support. If you are new to cycling, the sit points might be sore for up to four weeks until they become adapted to this position.

Efficient pedal revolution: While seated and pedaling, picture your feet rotating in smooth, full circles. Select a cadence that allows you to have constant pressure on the pedals, instead of the pedals coming around so quickly that you are bouncing up and down on the saddle.

Bring the upper body into the exercise: Select a gear that allows you to pedal off the saddle with a fair amount of resistance, which is easiest to obtain while riding uphill. Raise your body off the saddle while bending your waist and arms so that you are positioned in the middle of the bicycle, just ahead of the nose of the saddle. Your weight will be forward and on your hands.

Next, as the pedal comes around and you begin pushing downward with your foot, pull upward at the same time with the corresponding arm (i.e. right foot pushing right arm pulling). Let the bicycle rock from side to side rhythmically. This brings your arms, shoulders and back into the cycling motion for a better total-body workout, but use this technique only for short periods.

Note: If you are unclear about any of the above descriptions, inquire with a bicycle dealer for proper fit and guidance. Always consult a physician before starting any exercise program.

- Mark Langton

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BOX: SMOOTH RIDING (see text)