Coaches Steven Little and Christine D’Ercole explain the benefits of riding without an arm section
If you’ve been around the studio lately, or streaming any of our newest rides, you might have noticed that Steven and Christine have been eliminating the arms sections in some of their rides. Sound nuts? Maybe not! Hear their reasons why you should switch up your ride routine and try the no-arms ride out for yourself!
Steven: I use “no-arms rides” as a tool to allow someone to get stronger in a 45-minute time frame, and to push harder without the recovery of heart rate that arms allows. It keeps your heart rate up and allows more calorie burn as well as more strength building. I encourage people to work hard in an no-arms class, then maybe challenge themselves to get the same total burn in a class with an arms section. They will find themselves working harder, but will be stronger overall from the no-arms class.
It’s also nice to just lose yourself in the music with your eyes closed, without interruption in the flow of the class with the arms movements. There are more variations in what roads we can ride, etc.
Some people do weights and workout off the bike. Meaning the bike is their main source of cardio. People can get more out of the routine by lifting at the gym and doing all their cardio separately on the bike.
A lot of outdoor cyclists find no-arms rides to their liking; more where they spend all their time focused on the inside experience as part of their outdoor training. They don’t do weights on the bike, and that’s ok–I have heard of and trained with many outdoor enthusiasts who are stronger outside because they train inside with the intervals offered in class. It translates well to their overall training.
Take one of Steven’s no-arms ride on-demand:
- 60 min. Metrics ride / June 28th at 8:00 a.m. ET
- 45 min. Glee/Pitch Perfect/ROA ride / June 24th at 6:30 p.m. ET
Christine: The benefit of doing no-arms is the added endurance. During arms series, most riders’ output drops dramatically. With arms sections lasting between 5 and 7 minutes, it is in effect taking a huge recovery in the third quarter of class. Riders will begin to see outputs that they have not yet seen by not doing arms.
Catch one of Christine’s no-arms ride live every:
- Tuesday 5:30 p.m. ET
- Saturday 8:30 a.m. ET
Have you taken one of Steven or Christine’s no-arms classes, and noticed a difference in your ride output? Let us know in the comments!