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spin and cycling

BLIND, DEAF, DEAFBLIND

BLIND ADAPTATIONS

 

  • Cyclists that are blind and visually impaired can connect with sighted cyclists and ride on tandem bikes.

  • Before riding together, individuals need to develop signals, either tactile or verbal, for turning, stopping, speeding up, emergencies, etc.

  • For a spin class or cycling class, instructors can communicate with clients before the class begins to discuss room layout, the kinds of bikes used in the class, etc.

  • It’s important that instructors turn their microphones up and keep the music low so that clients can hear verbal cues and instruction throughout the class.

  • Individuals with low vision can ride independently in cul-de-sacs, on tracks, in quiet parks, etc.

  • Make sure all instructions are as descriptive as possible.

  • If the client prefers, have them as close to the instructor as possible, so instructions can be heard loud and clear.

  • For any warm up exercises, or cool down stretches, either make sure instructions are concise and clear, or allow the client to feel how the instructor is performing the movements.

INTELLECTUAL & NEUROLOGICAL 

EPILEPSY ADAPTATIONS

Effective Cueing- All clients learn differnelty, but coaches/ instructor should want to help all their clients learn as much as they can.

For someone with down syndrome, providig a visual example before the exercise is a gret way to begin coaching. Long, multi-step cues may be hard to follow, so those hsould be concise and focus on the main objective of the exercise or movement.

Searate each movement and/or step in the exercise into individual cues to make sure all clients can follow along.

MULTIPLE SCLEROSIS

 ADAPTATIONS

Bike riding is a great way to exercise both indoors and outdoors.  Cycling classes are a great way to exercise in a fun and encouraging environment.  For an individual with Multiple Sclerosis, fatigue, muscle spasticity, and loss of balance should be considered in participating in a cycling class. Here are some considerations and potential adaptations:

  1. A standard stationary bike may present an issue with balance and falls. This may not be the case however, if it is trying a recumbent bike or hand bike instead.  

    1. A recumbent bike allows the individual to do the same workout while providing more stability through different seating.

    2. A hand bike can be used if the individual has weakness in the legs.

  2. Some cycling class are in the dark or have low or flashing lights.  Individuals with MS sometimes experience the effects of optic neuritis. This may caused loss of or double vision. Assisting an individual who has reduced sight may be necessary.

  3. Cycling is an aerobic activity. An individual with MS may need to take frequent breaks of the course of the workout. This will allow for less fatigue and longer ability to exercise.

  4. Heat is a trigger for multiple sclerosis symptoms. Placing a fan near the individual to help regulate heat will also help increase the amount of time they can spend exercising.

  5. Foot straps! Some persons with MS may experience loss of feeling or tingling in hands and feet. Strapping their feet in properly is crucial in helping them stay grounded in the feeling of the pedals.

  6. Allow the individual to go at a pace they feel is appropriate.  MS fatigue and weakness in the legs may limit the speed at which the individual can pedal. This is ok! They can get just as much out of a workout going at a slower speed or less resistance.

Outdoor biking: try a tandem bike! This allows for support from another individual on the bike if the individual with MS needs to take a break or slow the pace.

MUSCULAR DYSTROPHY

ADAPTATIONS

  • Biking is a versatile exercise that is a great aerobic activity due to its low impact. It can be done outdoors or indoors; cycling on a spin bike provides more stability. During any aerobic exercise, including cycling, persons with muscular dystrophy should be able to hold a conversation.

  • Eugene Etsebeth, a paralympian with facioscapulohumeral muscular dystrophy, has found his passion in cycling. He says, “Cycling still runs in my blood. On any given morning you’ll find me readying my bike for a ride. I clip my shoes into my pedals and ride, oblivious to what my body looks like, oblivious to the deterioration of my muscles. Rather, I revel in the clicking of my gears and the familiar tapping cadence of my pedal strokes. I cycle into the distance knowing full well that I am harnessing the power of my body and storing these sensations deep into my memory banks. I know I will ride on, long after the pedaling stops.”

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  • Some recommended adaptations:

  • A tandem bike is a good option for persons with muscular dystrophy to bike outdoors but have increased stability and less of a workload being connected to another bicycle.

  • A recumbent cycle is another option; these cycles have three wheels and positioned low to the ground, creating a lower center of balance. Also, these cycles come in a variety of types such: tadpole style (two wheels in front, one wheel in back) and delta style (two wheels in back, one wheel in front).  

  • Depending on muscular groups affected, a handcycle may be a better fit. It is a great option for those with no or limited use of their legs, poor balance, or simply wants to try a different sport. Handcycles can be upright or recumbent.

  • Biking outdoors is more enjoyable on flat surfaces.

  • Resistance can be adjusted on spin bikes to a challenging level but where talking is still comfortable. Cardiac activity should be between 20 to 40 minutes.

AUTISM

VESTIBULAR ADAPTATIONS

TACTILE ADAPTATIONS

PROPRIOCEPTION

ADAPTATIONS

  • focus on strengthening balance or core

  • Allow individual to have option to use tricycle at first in order to maintain balance while getting the mechanics of the movement down

  • Hold bike and keep stable while allowing individual to learn to balance and pick feet off ground

  • Proprioception: assist with getting individual oriented to body on bike

  • Place brightly differently, brightly colored dots or tape on handles and pedals

  • State clearly “put hand on blue”

    • Equipment: Duct Tape

    • $2-5

    • Can be purchased via Amazon, Target, Walmart, etc.

COMMUNICATION

 ADAPTATIONS

  • Overstimulation and nervousness might occur when being placed in a new environment. Communicating effectively can help the individual produce more successful results in biking.

  • Break down steps

  • Practice holding handlebar with feet places firmly on ground instead of pedals

  • Practice turning handlebar left and right

  • Have individual walk bike and turn left and right to ensure they understand how to turn bike in motion

  • Hold back of bike seat and allow individual to take feet off ground to get feel of balance

  • Practice balancing

  • overload can occur if individual doesn’t like touch/feel of handlebars on hands

    • Provide biking gloves to prevent overload

    • Equipment: biking gloves

      • Price: $6-35

      • Can be purchased via Amazon, Academy Sports and Outdoors, Dicks Sporting Goods, etc.

PHYSICAL DISABILITIES

GENERAL ADAPTATIONS

  • Riding a bike is easy on the ankle and knee joints, increases muscle strength, and the aerobic aspect of bicycling is good for the heart.

  • Bicycling provides a way for amputees to develop balance and coordination and is an excellent way to increase the range of motion in the hips and knees.

  • One easy way to start bicycling is to try out a stationary bike and see how it feels.

  • If you ride in long pants, make sure to secure the pant leg near the ankle with a rubber band so the loose pant fabric won’t become caught in the chain.

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