ATHLETE Small Group Training

Program Description: Small group training where INTENSITY meets MOBILITY. Each class incorporates mobility exercises and an intense WOD in just 30-minutes. **Since each class is 30 minutes, ATHLETE does not include a cool down. Please use our RECOVERi Club and/or foam rollers directly after class.

What makes ATHLETE Different? ATHLETE is exclusively designed for ENRGi members. The instructor will spend more one-on-one time assisting proper form and helping take your movements to the next level. Classes are capped at 16 people.

Is ATHLETE only for advanced members? Consistent with our group fitness classes, levels will be given for all exercises. If you’re a beginner, we will start you at level 1. If you’re advanced, we will give you level 3, 4, and/or 5 options to further challenge you.


Cycling is a super-effective cardio workout: it quickly increases your heart rate during a sprint and perfectly loads your legs and buttocks. Exercise bike exercises improve blood pressure, have a positive effect on heart health, and help you lose weight.

However, you may unknowingly make your cycling workout less effective. Fortunately, most mistakes are quite easy to correct if you keep track of your posture and focus on the correct execution of the technique. Let’s talk about the mistakes that should not be allowed, and how to fix them.
Mistake 1. Grip the steering wheel too tightly

Holding on to the steering wheel with all your strength creates unnecessary tension in your forearms, neck and shoulders, which can lead to discomfort and even injury if this mistake is not corrected,” says Erin Schirack, a professional cycling instructor.

How to fix it

Your fingers should rest gently on the steering wheel handles, and your hands should be in a natural position. Relax your arms, shoulders, and grip. Don’t forget to check the seat position.

“If you raise yourself above the saddle while driving, lower yourself back and engage your abs,” says Kelly Amshoff, a professional cycling and fitness instructor.
Error 2. Low resistance

When it comes to loads, you need to find the level where the pedals are difficult to turn, but it is quite realistic.

“Too little resistance does not give enough load and can lead to injury,” says Erin Chirac. Both during the recovery cross and during the sprint, you should always feel the load.

“However, too much resistance will make you tense up and lead to tension in your neck and shoulders. You may feel the urge to bend over and swing a lot, ” Chirac says. Then start using your body weight to overcome resistance, which can lead to pain, injuries in your knees and back.

In addition, “fighting high resistance for a long time can lead to a very rapid loss of energy, leaving you with no chance to complete the rest of the workout,” says Chirac.

GetActive Wheel ES-7021w

How to fix it

You always need an optimal load to maximize your training results. It is necessary to listen to the instructions of your instructor to determine which way to change the load. “And listen to your body! If the load doesn’t seem right, change it,” Chirac says.

“If you find yourself bouncing around in the seat, add a little extra load,” says Amshoff. And here’s a good rule from Amshoff: the number of revolutions per minute should be between 55 and 110 or 115.
Error 3. Hamstrings are not involved

The pedals should be pressed with the same force. If it doesn’t work, you need to adapt. “Many people focus so much on pushing down that they forget the importance of pulling up,” Chirac says.

Pull-ups are important not only for strengthening the hamstrings, but also for strengthening the core and supporting muscles, including the quadriceps, buttocks, calves, and shins. “Lifting involves some of the small muscles in the calves and hamstrings, which in turn allows you to increase the strength of the movement by moving more evenly,” says Chirac.

Focusing on a simple downward push can lead to excessive mobility in the pelvis and lower back, which can lead to injury, Chirac says. When you press down and pull up, the hamstrings and glutes work together.

How to fix it

Work on the lift. “It is necessary to use not only the pedal press down, but also the lift up, so that the technique remains correct,” says Chirac.

“Imagine scraping gum off your shoe when you lift your foot back during a spin,” says Amshoff.
Error 4. Incorrect bike setup

If the height of the saddle and handlebar is set incorrectly, it is not only inconvenient, it also creates the risk of all sorts of injuries. “Sore knees, tight neck, lower back pain, shoulder discomfort – the list goes on,” Chirac says.

How to fix it

Come to class early or, if you work out at home in your spare time, make sure your bike is ready to go before you start training.

“Take the time to ask for help, but make sure you’re driving with the right settings,” Chirac says.

Adjust the height of the seat, sit in the saddle. At the lower point, the leg should be almost straight, but not completely. Lift the saddle so that this condition is met.

“A lot of people think it’s too heavy, but there should only be a slight bend in the knee in the lower position. Otherwise, a constant strain will be created in the knee joint, ” says Amshoff.

As for the steering wheel, then you can be guided by your own feelings. “Under normal circumstances, you can keep the steering wheel low, if you are pregnant or undergoing rehabilitation, I would advise you to raise the steering wheel higher,” says Amshoff.

Error 5. Tilt forward or backward too much

If you lean forward while riding your bike, your upper body hurts. “You’re leaning more on the steering wheel than on the seat,” Chirac says.

Leaning too far back creates the same problem, only now your shoulders are out of balance. And in any case, you reduce the activation of the press, so you can not use it effectively.

How to fix it

Try to stay level as you drive. “This helps to properly distribute the load to all parts of the body and makes the workout effective,” says Chirac. You should always be able to see your legs, and your arms should be stretched out in front of you as you move.
Error 6. Swinging from side to side

Jumping out of the saddle from side to side is a common occurrence, especially at 65 rpm. This does not create a big problem for load distribution and does not increase the risk of injury, but if you swing a lot or dance to the rhythm, it means that you are not concentrating on the correct technique.

How to fix it

“Focus on the right technique and don’t repeat the stupid moves from the music videos,” says Amshoff. Keep the correct posture and distribute the load correctly.


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