Indoor cycling is an intense workout offered by thousands of health clubs across the country. Although the bike models, instructors and names of the class may vary, they all consist of a group of participants riding specially designed stationary bikes while being led by an instructor through different "terrains" that simulate flat roads, hills and trails. Cycling class members often appear very fit and may form tight-knit bonds with their fellow riders, making it intimidating to newbies. Taking a cycling class, however, is simple because you are ultimately in control of the level of challenge of the class.
Step 1
Check the schedule at your local health club for cycling classes. These may be called “indoor cycling,” “power pacing” or “studio cycling.”
Step 2
Arrive to class about 10 minutes early. Alert the instructor that you are new and would like help adjusting the bike.
Step 3
Adjust the seat of the indoor cycle so that your knees have a slight bend when your foot is at the bottom of the pedal stroke. Move the seat forward or backward so that when your knee is at a 90 degree angle, your knee cap lines up with the middle of your foot; have your instructor help you with this. Raise or lower your handlebars so they are a notch or two higher than your seat.
Step 4
Double check all screws for the seat and handlebars to ensure they are tight. Fit your feet into the cages on the pedals and pull the strap to create a firm grip around each foot.
Step 5
Ask the instructor to explain how to adjust the resistance of the flywheel to simulate different terrains. Depending on the type of bike at your gym, you will either turn a knob or adjust a lever.
Step 6
Start pedaling when the instructor cues. Follow the class format but feel free to modify for your body and fitness level. Stay for the cooldown.
Tips and Warnings
- A padded seat or padded cycling shorts can make your experience more comfortable, especially your first few times on the seat. Some health clubs offer introductory classes, which can be less intimidating for a beginner.
- Always check with your health care provider before beginning a new exercise routine.
Things You'll Need
- Workout towel
- Bottle of water
- Comfortable exercise clothing
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