Indoor cycling is a common class available at many health clubs and fitness centers around the world. The class often uses special stationary fitness bicycles along with music and lighting to create a nightclub-like vibe. Instructors are very motivating and set their class to fast-paced music to keep the energy high. The class is meant to mimic cycling outdoors, incorporating hills by adding resistance to the bike, and sprints at different intervals. Before taking a cycling class, it helps to know the positions used in class.
Position One
In position one, you are seated in the bike with your hands on the handlebars. Before your first class, ask the instructor to help you learn the proper settings for your bike. During class, the instructor will tell you how much resistance should be on the bike. You can change the resistance by turning a knob in the center of the bike to the left or right. Turning the knob to the right, or clockwise, adds resistance, and turning it counter-clockwise removes resistance.
Position Two
In position two, you are standing up on the pedals and performing a jogging movement while holding on to the handle bars. It is important to have your weight distributed over the pedals. Don't lean forward onto the handlebars. If you lean forward and put too much pressure on the handlebars, you risk flipping your bike over! Also, be sure you have enough resistance before you stand up. If you attempt to stand with too little resistance, you will feel like you have no control over the pedals. If they feel as if they are turning too easily under your feet, add more resistance by turning the knob to the right.
Position Three
Position three is considered a standing climbing position, as if you were riding up hill on your bike. Stand up on your pedals just like in position two. Then, lean forward slightly, taking the top portion of the handlebars in your hands. Shift your weight back so your hips are over your seat and your weight is centered over your pedals. Again, adding more resistance will actually make the position more comfortable and easy to manage, so be sure to have enough before you stand up.
Jumps
Jumps are a fun way to build strength in your legs, and also to improve your endurance through interval training. Many instructors will tell you that you are about to begin a jump series. Begin seated in position one. Add resistance to your bike. When the instructor tells you, stand up into position two, then come back to position one. That is one jump. The teacher will vary how long you are standing and sitting, simulating jumping up and down, as if you were going over bumps in the road.
Climbs
Climbs simulate climbing up hill. These are a tough part of class that gets your heart rate up while training the muscles in your legs. The instructor will tell you to begin in either position one or three. Then he will instruct you to add reistance periodically. Generally, the climb will last for one song, then the instructor will have you lower the resistance and shake out your legs.
Sprints
Sprints train your speed and endurance. Most sprints are done in a seated position. The instructor will have you in position one, with moderate resistance on your bike. Then they will have you sprint for a short burst, without changing the resistance. After you briefly recover, they will have you repeat the sprints several more times. This part of class really is fun and high energy.
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