The Beginner's Quick Start to Indoor Cycling Class
Like many others, I was always curious about trying indoor cycling classes at my local gym. My college friends had been raving about the calorie burn, club music, and disco lights for years, but I never had the courage to try it, despite being a gym fanatic and trained dancer. The bikes looked so scary and the bodies so sweaty!
Nevertheless, when I was getting into fighting shape before my wedding a couple years ago, my curiosity finally got the better of me. My normal workout routine (3 days of treadmill and 2 days of weight-lifting) was getting bland and I felt like my body needed a little shake-up. It was still cold at that time of year in New York City, so I decided to give cycling a shot. Since then, I've become so enamored of this fun and highly efficient workout that I became a certified instructor myself!
Here are some quick tips to get you started and on your way to a healthier you:
1) Get prepared - Be sure to bring a water bottle and 2 towels (one to cover your handlebars, one to wipe the sheets of sweat that will be rolling down your face). It's ideal to wear clothing that withstands a lot of sweating, so any moisture wicking materials and lightweight clothing will do. Try to avoid long loose pants in case they get caught up in the pedals. Loose clothing in general could cause chafing as you move up and down on the bike. I prefer wearing fitted capris and a top with built-in sports bra. Comfortable sneakers that are securely laced are a must (NO sandals or other casual shoes!). Don't bother purchasing real cycling shoes with clips until you fully decide to commit to a regular cycling routine since they are costly and not useful for much else. Sneakers are more than adequate for a casual cyclist. It took me over a year of classes to finally purchase my own pair!
2) Arrive early for class - Assuming the instructor shows up on time, she can walk you through the proper bike set up and instructions for class. She will also know to keep an eye on you and offer you helpful hints as a beginner, such as proper form and cadence.
3) Quick bike fit - Loosen all 3 knobs on the bike (ask another student if you can't locate them). Adjust the seat height to reach your hip bone. Put the fore/aft position at the middle of the range to start. Raise the handlebars so that they are at the same level as your seat or a little higher. Tighten all knobs securely. Get on the bike and test out this set-up by pedaling several times. Your knee should be directly over your toes at the 3 o'clock position of the rotation and your leg should be slightly bent at the 6 o'clock position. Your back should be straight but tilt slightly forward to grab the handlebars, with shoulders and elbows relaxed/slightly bent. Carefully stand up a few times while pedaling to check your fore/aft positioning. As you become more experienced, you will be able to make more adjustments that suit your comfort level. Once you have a comfortable fit, insert your feet into the pedal cages and be sure to tighten very snugly around your shoe. If you have smaller feet, leave about an inch or two of empty space at the end of the cage and then tighten.
4) Easy positions - Unlike ballet, which has a million positions (all in French!), there are fortunately only 3 simple positions in indoor cycling: 1st, 2nd, and 3rd. First position is with your hands lightly gripping the front middle section of the handlebar. Second position, your hands move out to the front sides of the handlebar. Third position, you are standing up out of your saddle (seat) and your hands move out to the far edges of the handlebar, with body weight directly over the pedals and slight incline in the upper body leaning forward. Never let your wrists drop, do not hunch your back, and be sure to keep your knees pedaling straight over your toes (not out to the sides) to avoid injury. You should never be leaning against the handlebars but rather using your core muscles to support your body.
5) Watch and listen carefully - While the music might be awesome, be sure to pay attention to the instructor's callouts and watch her carefully until you understand how the cadence works (how fast to pedal to the music at different points in the routine).
Finally, most cycling classes your local gym will be open to all levels. Don't be intimidated by the kids who are all decked out in tight neon racing clothes and fancy shoes who grunt ferociously during climbs. Try to focus in on your own workout and glean some motivation from your classmates - you are all in this together! You can burn hundreds of calories in a single class if you follow the instructor's routine and try to push yourself a little past your comfort zone (my older students regularly burn over 500 calories per class!). You will be amazed at how much stronger and more fit you will start to feel after only a few weeks.
Nevertheless, when I was getting into fighting shape before my wedding a couple years ago, my curiosity finally got the better of me. My normal workout routine (3 days of treadmill and 2 days of weight-lifting) was getting bland and I felt like my body needed a little shake-up. It was still cold at that time of year in New York City, so I decided to give cycling a shot. Since then, I've become so enamored of this fun and highly efficient workout that I became a certified instructor myself!
Here are some quick tips to get you started and on your way to a healthier you:
1) Get prepared - Be sure to bring a water bottle and 2 towels (one to cover your handlebars, one to wipe the sheets of sweat that will be rolling down your face). It's ideal to wear clothing that withstands a lot of sweating, so any moisture wicking materials and lightweight clothing will do. Try to avoid long loose pants in case they get caught up in the pedals. Loose clothing in general could cause chafing as you move up and down on the bike. I prefer wearing fitted capris and a top with built-in sports bra. Comfortable sneakers that are securely laced are a must (NO sandals or other casual shoes!). Don't bother purchasing real cycling shoes with clips until you fully decide to commit to a regular cycling routine since they are costly and not useful for much else. Sneakers are more than adequate for a casual cyclist. It took me over a year of classes to finally purchase my own pair!
2) Arrive early for class - Assuming the instructor shows up on time, she can walk you through the proper bike set up and instructions for class. She will also know to keep an eye on you and offer you helpful hints as a beginner, such as proper form and cadence.
3) Quick bike fit - Loosen all 3 knobs on the bike (ask another student if you can't locate them). Adjust the seat height to reach your hip bone. Put the fore/aft position at the middle of the range to start. Raise the handlebars so that they are at the same level as your seat or a little higher. Tighten all knobs securely. Get on the bike and test out this set-up by pedaling several times. Your knee should be directly over your toes at the 3 o'clock position of the rotation and your leg should be slightly bent at the 6 o'clock position. Your back should be straight but tilt slightly forward to grab the handlebars, with shoulders and elbows relaxed/slightly bent. Carefully stand up a few times while pedaling to check your fore/aft positioning. As you become more experienced, you will be able to make more adjustments that suit your comfort level. Once you have a comfortable fit, insert your feet into the pedal cages and be sure to tighten very snugly around your shoe. If you have smaller feet, leave about an inch or two of empty space at the end of the cage and then tighten.
4) Easy positions - Unlike ballet, which has a million positions (all in French!), there are fortunately only 3 simple positions in indoor cycling: 1st, 2nd, and 3rd. First position is with your hands lightly gripping the front middle section of the handlebar. Second position, your hands move out to the front sides of the handlebar. Third position, you are standing up out of your saddle (seat) and your hands move out to the far edges of the handlebar, with body weight directly over the pedals and slight incline in the upper body leaning forward. Never let your wrists drop, do not hunch your back, and be sure to keep your knees pedaling straight over your toes (not out to the sides) to avoid injury. You should never be leaning against the handlebars but rather using your core muscles to support your body.
5) Watch and listen carefully - While the music might be awesome, be sure to pay attention to the instructor's callouts and watch her carefully until you understand how the cadence works (how fast to pedal to the music at different points in the routine).
Finally, most cycling classes your local gym will be open to all levels. Don't be intimidated by the kids who are all decked out in tight neon racing clothes and fancy shoes who grunt ferociously during climbs. Try to focus in on your own workout and glean some motivation from your classmates - you are all in this together! You can burn hundreds of calories in a single class if you follow the instructor's routine and try to push yourself a little past your comfort zone (my older students regularly burn over 500 calories per class!). You will be amazed at how much stronger and more fit you will start to feel after only a few weeks.
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