Tips for Cycling Class

Group cycling classes are so popular that you may have to get in line for a spot, and with good reason. The intense combination of driving music, group encouragement and hard-core cycling doesn’t just burn hundreds of calories, it’s also downright addictive. While walking into a room full of steely-eyed cyclists for the first time might seem intimidating, you’ll catch on quickly if you follow a few basic tips.

Book a Spot

Some cycling classes are so popular that you must reserve a spot in advance by picking up a pass at the front desk. Bring the pass with you to class.

Show Up Early

Show up early to adjust your bike; this way you won’t lose training time as you fumble to make last-minute adjustments. If you’re an experienced cyclist, you can use this extra time to warm up, maximizing your actual training time.

Gear Up

You don’t need special cycling equipment for a cycling class. But if you find your time in the bike saddle to be particularly uncomfortable, you can ease the discomfort by wearing padded cycling shorts. If you feel self-conscious about sporting the pro cyclist look, cover the shorts with a pair of long, loose shorts or midlength pants.

Come Prepared

Bring a small towel and bottle of water with you. If you’re concerned about maintaining a high level of performance throughout the entire class session, drop some electrolyte tablets into your water or bring an electrolyte-enhanced sports drink. You’ll need the towel to mop up your sweat during and after class, both on your body and on the bike.

Go Forward, Not Back

Do not pedal backwards on fixed-gear bikes. Going against the forward force of the bike’s weighted flywheel can damage your knees and may even, over time, unscrew the bike’s pedals from the crank arm.

Basics First

Dedicate your first few classes to mastering the basic moves and positions. Once you don’t have to dedicate your full attention to the instructor’s directions, and have built a base of fitness to boot, you can think about choosing cycling shoes to get the most out of every pedal stroke, or wearing a heart rate monitor to track your exercise intensity.

Focus on Cycling

Avoid the temptation to train your upper body while pedaling a bike trainer. In this case more is not better. The bike isn’t intended to be a stable, safe platform for weight lifting, and lifting weights as you pedal can potentially strain your back or throw you off balance.