1. Understand Indoor Cycling in a Nutshell
Indoor cycling, sometimes called "spinning," is a group fitness class where you ride a stationary bicycle for exercise. The instructor leads you through a variety of rides. There are hills to climb and sprints to race in. Many times, the ride matches the music, so there will be a mix of fast tempo songs for sprints, and slower tempo songs for the uphill rides. You adjust your own resistance with a knob on your bike.
2. Prepare for Your First Class
Bring along a towel to wipe sweat off your face during the ride. Some instructors guide you through stretching after the ride, using your towel as a tool to help you stretch. Wear fitted pants or shorts. If your pants are too baggy, they can get caught in the pedals. Be sure to bring enough water to last you through the class. If you aren't using cycle shoes, use shoes with a stiff bottom to help your feet from going numb during your ride. Ask the instructor to help you set up your bike so that it fits you. Enjoy the ride and remember that you'll get the hang of things after a few rides.
3. Give Your Butt a Break
Your butt gets awfully sore after your first class. The seats are built for performance, not comfort. There's not a lot you can do to avoid this soreness. You can try wearing padded cycle shorts or bring your own seat cover with you. The good news is that the soreness goes away after a few classes. You'll wonder why you ever considered not coming back because of the soreness after the first class.
4. Fuel Up for Your Ride
Indoor cycling is a tough cardio workout. You lose track of how tired you're actually getting when you're having so much fun. You'll probably also notice that you sweat a lot while you cycle. For these reasons, eat within an hour before your cycle workout and keep hydrated. Drink water between every song, or more often if you start to feel thirsty. Replenish your energy with a high protein snack after your workout.
5. Take Your Shoes for a Spin
Special cycle shoes are available at bike shops. If you think you're going to be a spinning regular, it's completely worth it to invest in a pair of cycle shoes. Most of the time, you have to purchase cleats separately and install them onto the shoes. Installation is super easy and only takes a minute. You get a better workout with cycle shoes, as you use more muscles in your legs to move the pedals around.
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