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FitX: Power Hour and X-Biking Fitness Program

Soaring to New Strenghts

What is X-Biking?


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Mondays
9-10am: Fully Booked
10-11am: Fully Booked
4-5pm: Fully Booked
6-7pm: Fully Booked
7-8pm: Fully Booked

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5:30-6:30am: Fully Booked
9-10am: Fully Booked
4-5pm: Fully Booked
5-6pm: Available
6-7pm: Available

Wednesdays
9-10am: Fully Booked
10-11am: Fully Booked
4-5pm: Fully Booked
6-7pm: Fully Booked
7-8pm: Fully Booked

Thursdays
5:30-6:30am: Fully Booked
9-10am: Fully Booked
10-11am: Available
6-7pm: Fully Booked
7-8pm: Fully Booked

Fridays
6-7am: Fully Booked
9-10am: Fully Booked

Saturday
9-10am: Fully Booked
10-11am: Fully Booked

The X-Bike is a stationary bike used in exercising. The bike has lateral moving handle bars (X-Bars) that replicate the motion of riding a real bike. Similar to the cross trainer, the X-bike allows users to exercise both upper and lower body simultaneously.

Try X-Biking and Get...

  • An exhilarating total-body workout
  • Targeted training for your arms, legs and core
  • Stronger lower-back muscles
  • Functional fitness enhancement

Frequently Asked Questions

Q: What is X-Biking and who developed it?

A: X-Biking is the term used to describe an indoor cycling program conducted while riding the new Trixter X-Bike Indoor Performance Cycle. The X-Bike is a revolutionary next-generation indoor bicycle designed by Trixter Developments, LTD based in Corsham, England. X-Biking, different than traditional indoor cycling (Spinning ® ), provides a total body, true-to-real cycling indoor workout more akin to cross training typically only possible with a combination of exercises and equipment or a real outdoor bicycle.

Q: Who is doing it?

A: There are numerous professional athletes and trainers that have been using and endorsing X-Bikes and X-Biking since their introduction nearly two years ago. These people include:

  • Missy Giove, two-time downhill mountain bike world champion, mother of female extreme sports competition and mountain bike Hall of Fame member
  • Greg Minnaar, 2003 men's downhill mountain bike world champion
  • Ricky Carmichael, multi-time AMA Supercross and Motocross champion
  • The Renault F1 Driver Development Program and Human Performance Center
  • Gunnar Peterson, celebrity and sports athlete trainer

Q: What makes X-Biking different from traditional indoor cycling (Spinning®)?

A: There are many things that differentiate X-Biking from the indoor cycling that most people are familiar with. First and foremost, the patented X-Bars (right) are designed to move from side to side, mimicking the real motion created when riding a real mountain or road bike out of the saddle while climbing or sprinting. Further, the X-Bars incorporate a resistance mechanism to provide an upper body and core workout not possible with traditional indoor cycling (Spinning ® ). Second, the X-Bike uses a standard 'freewheel' gear mechanism unlike the 'fixed gear' mechanism found on the traditional Spinning ® bike. The X-Bike's freewheel gear makes it the safest indoor bike to ride and further enhances X-Biking workouts because the rider is forced to maintain correct form and utilize their entire pedal stroke, thereby increasing the overall metabolic cost of the effort. This is just one of the reasons X-Biking classes need only be 30 minutes long. Third, the X-Bike features an on-the-fly shifting mechanism that permits the rider to control the resistance at the pedals without moving their hand from the handlebars and with a very high degree of accuracy.

Q: Why is the X-Bike class 30 minutes instead of the usual 45 minutes with traditional indoor cycling (Spinning®)?

A: FASTER Part of the three word X-Biking taglineĀ¦ FITTER. FUNNER. FASTER. The average rider will burn about 500 calories riding any of the 30-minute interval based X-Biking classes. It can take up to twice as long to reach the same goal riding traditional fixed-bar, fixed-gear, indoor bikes. Plus, the pre-programmed X-Biking classes with custom music tracks designed for each of the unique ride profiles free your X-Biking instructor to focus entirely on your needs as a rider rather than writing the workouts or being a killer DJ.

Q: Will the shoes that I bought for Spinning® work with an X-Bike?

A: If you're shoes worked with the Spinning® bike, they will work exactly the same with the X-Bike.

Q: How does the X-Bike provide a fundamentally better 'core' workout than a traditional indoor bike?

A: On a traditional rigid indoor bike with a fixed gear flywheel, the 'equipment' provides a stable platform on which the rider works. The handlebar rigidity forces the arms and lower spine to act as stabilizers while the transfer of flywheel momentum through the cranks means that the pedal acts as a stable platform on the upstroke. In essence, the stability of the equipment negates the recruitment of the core stabilizers.

On the X-Bike, the natural, true-to-cycling movement of the handlebars and freewheeling drive train give the user fewer stable contact points and result in the engagement of the core stabilizers to fix the user over the bike in the appropriate position to pedal.

Q: Why the X-Bar 'pump'?

A: No one runs with their arms fixed in position by their sides so why would anyone want to ride a bike with their arms rigidly fixed either?

Many sport-specific moves involve the upper and lower halves of the body doing something different yet acting simultaneously. The weird thing is that success in many of these different sports is affected by the position of the pelvis and where it remains.

To run fast, to skate fast, to moto-cross fast, to hit a fast ball, to turn fast on a pair of skis and of course to mountain bike, road bike and X-Bike our pelvis must constantly be the 'peace keeper' and remain stable between the two halves of our body. As they perform different actions at the same time, the pelvis unites the body, allowing you to perform to the best your ability - without developing injuries.

The X-Bike is the only indoor bike that allows you to better maintain a stable and neutral pelvic position while allowing simultaneous motion and resistance work for your upper body!

Q: Will X-Biking hurt my back?

A: Riding out of the saddle on indoor bikes with rigid bars causes torsion of the pelvis and lower back. This situation does not occur when riding out of the saddle on an X-Bike as the pelvis is more stable and neutral.

Q: Isn't 'fixed wheel' better?

A: Better if you want to cheat! If you pedal a fixed wheel bike flywheel up to speed and then take your feet off, the pedals keep turning! With a fixed wheel bike, the momentum of the flywheel drives the pedals round. If you relaxed your legs they would move, but would not be generating any external work, in other words they'd be making no positive demands on the body's adaptive reserves. With the freewheel X-Bike, the pedals only turn when you make them turn. Without adequate resistance, the drive-train is slack and it becomes impossible to pedal smoothly, in effect X-Bike prevents riders from wasting time with exercise at too low an intensity to produce cardiovascular fitness gains.

Q: What sets X-Biking programs apart from other group cycling programs?

A: X-Biking is quite different from other forms of indoor group cycling. But different is not necessarily better. So, what are the central features of the X-Bike indoor performance bike and X-Biking program that deliver unrivalled benefits to users?

Core (as mentioned above)

On a traditional rigid indoor bike with a fixed gear flywheel, the 'equipment' provides a stable platform on which the rider works. The handlebar rigidity forces the arms and lower spine to act as stabilizers while the transfer of flywheel momentum through the cranks means that the pedal acts as a stable platform on the upstroke. In essence, the stability of the equipment negates the recruitment of the core stabilizers.

On the X-Bike, the natural true-to-cycling movement of the handlebars and freewheeling drive train give the user fewer stable contact points and result in the engagement of the core stabilizers to fix the user over the bike in an appropriate position to pedal.

Stable bridge (as referred to in 'hurt my back')

When riding out of the saddle with a rigid bar, the active lower-body and rigid upper-body creates rotation of the pelvis and lower back. On the X-Bike, when the rider initiates a pump of the X-Bars, it stabilizes the pelvis, allowing it to become the stable bridge between the now-active upper body and the lower limbs.

Recruitment

The X-Bike expands indoor cycling from its history as a linear lower-limb workout. With X-Biking, so many muscles and planes of movement are used it makes for a neurologically demanding workout. The pedaling action is in the frontal plane, the pump effect of X-Bar climbing is working in the sagitial plane and the core that is stabilizing the upper and lower halves is working in the transverse plane.

The degree and frequency of movement in X-Biking is great; therefore the amount of recruitment from agonist, antagonist and synergistic muscles is going to be high. X-Biking is interval based, requiring dynamic movement with many different stress variables recruiting the rider's stabilizing musculature. Short and medium interval durations with repetitive periods which trains them for muscular endurance you can understand why we call it a full body workout.

Proprioception

The need to stabilize the body whilst X-Biking requires a good degree of proprioceptive skill. Sensing the tension in both limb and core musculature ensures the correct body position. Selecting power resistances in both pedals and handlebars whilst undertaking a pumping, out-of-the-saddle climb can enhance this proprioceptive training effect.

Upper-body

Obviously moving the X-Bars against resistance adds a significant element of upper-body conditioning. The ability to use varied hand positions to target specific upper-body muscle groups can further enhance the quality of the workout.

Interval Training

The interval training protocol of X-Biking delivers varied benefits. The elite endurance athlete has long been aware of the efficacy of interval workouts as a means of enhancing Vo2max and any of the X-Biking ride profiles are specifically designed with this aim in mind. X-Biking is wholly interval based and as such targets more then just the aerobic system. Strength, short-term power, lactic acid tolerance and intensity threshold training can all be achieved by the careful application of intensity during the rides.

Interval training has also been shown to increase fat loss above levels attained during steady state training due to its high overall energy cost, appetite control, and enhanced post-exercise-thermogenesis, [PET]. X-Biking typically enables users to burn between 400 and 600 calories per 30-minutes class.

In addition, high intensity interval training has been found to enhance bone strength due to the greater magnitude of muscular loading. Higher rates of muscle contraction enhance the stimulus for new bone growth and alteration of the normal pattern of bone loading [direction of the force] associated with movement across all three planes within X-Biking, even with other variables held constant, also stimulates bone growth.

Prior to each transition from freewheeling to pumping climb the core musculature engages to provide a stable base prior to the generation of pedal forces. This cannot be achieved, with the same success, using other programs or bikes.

Freewheel

The freewheeling drive train was initially incorporated into the X-Bike purely to replicate the 'freewheeling' of an outdoor bike. However it brings benefits in it's own right, from the ability to undertake short duration intervals, to the safety aspect of allowing instant stops. In addition, by removing the 'fixed gear' (found on current indoor bikes) and the added flywheel momentum a 'fixed gear' provides the user, an X-Bike rider must apply adequate effort to pull the pedals through the bottom of the pedal stroke.

Immersion/Anticipation

Fitness professionals are challenged daily to ensure and inspire ongoing participation in exercise programs. X-Bikes and X-Biking are designed to help. The imagery within the program takes you through a broad range of efforts and feelings. X-Biking involves the visual, aural, tactile, smell senses and the unique movement opportunities delivered by the X-Bike. The powerful imagery helps riders become immersed in the activity.

Central to X-Biking is the ability of the body movements and music to facilitate awesome imagery as riders are led on a group ride. When you are able to sprint hard and then suddenly stop pedaling, you can use real-world imagery and scenarios which mountain bikers and all other riders can easily identify with, it's like playing the air guitar! There are unlimited combinations of motivational and inspirational imagery.

X-Biking programs are designed to totally immerse you in a fun and exciting workout. With the variety of movements that simulate real outdoor cycling, time roars by and before you know it 30 minutes feel like 20. When you anticipate the changes in terrain and tempo, the program sucks you in with the emotive music as you pedaling in sync with the beat. The workouts are comprehensively designed to deliver high-quality cardiovascular and full-body muscle conditioning. When hard efforts are more interesting, a rider will be able to mentally sustain higher intensities because they are less focused on the effort and more involved in the rhythm and location of the ride. The participants will reach new heights in fitness, as they will be able to consistently push their limits physically because the program will not mentally fatigue them.