Seated Flats

Coming soon…


12 Comments On “Seated Flats

  1. Melissa Reply

    I found your site looking for sprint songs. I appreciate the information on this site as I struggle with finding the perfect jump songs. I will definitely try some of the songs you list.
    In response to your comment on lead leg training, I also hesitate trying these drills as my students – even though I coach keeping their feet in the cages – without fail a few members will remove their foot and rest it on the middle bar of the bike. I advise they are risking injury; however, they say they can’t do the drill with one leg in the cage.
    Thank you for a great site!

  2. Vilma Reply

    Great site! But what is single leg or lead training? I´v never heard about this…

  3. Nina Stevens Reply

    I am not familiar with the single or lead leg training. Can you please explain? Thank you!

    1. Cynthia Reply

      Hi Nina, lead leg training is borrowed from outdoor cyclists. The drill builds mechanical efficiency and muscular endurance. Basically you focus on the usual round pedal stroke but also let one leg do all the work and the other come along for the ride. I coach intervals of 30-60 seconds and for riders to put enough tension on the bike so that they’re happy to hear it’s time to switch legs. Some also do a minute of one leg, 1 minute both legs, 1 minute the other leg. For indoor cycling it’s important to caution riders to keep both feet in the cages ad the weighted flywheel can give a nasty crack in the calf if riders try to put a foot on the crossbar. (Riders on trainers will often unclip one foot but they don’t have the weighted flywheel issue.)

  4. click here Reply

    We are a group of volunteers and starting a new scheme in our community.

    Your site offered us with valuable info to work on.
    You have done an impressive job and our entire community will be grateful to you.

  5. Toni Reply

    Paradise by the Dashboard Light lends itself well to a nice long sprint set.

  6. Andre Reply

    Love your site!

    1. Cynthia Reply

      Thanks Andre!

  7. korrine Reply

    Yay! What a great site! Can’t wait to try some of your playlists!

  8. Shelley Reply

    I love long songs in the 8-12 minute range does anyone have a suggestion?

    1. Cynthia Reply

      I don’t know of any offhand but my instinct would be to look for remixes of good songs for jumps – the beat will probably still be amenable and the song will be longer. Let us know if you find some good ones!

    2. Paul Whitaker (@paulwhit) Reply

      Michelle Branch – Breathe (Chris Cox Penetrating Club Mix) is a good long steady beat song (believe it’s on another tab on this site)

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