Indoor cycling classes are a popular mode of low-impact cardiovascular endurance training appropriate for any adult with bike-riding skills. Classes vary in length and personality, but the basic structure remains the same. Indoor cycling allows for variance in resistance and speed, making it suitable for all fitness levels, but classes are generally challenging. Speak to your doctor before trying your first class, then let your instructor know you are new to cycling.
Arrival
Arrive a few minutes early to class, allowing time to meeting your instructor and set up your bike. The bikes can usually be moved on its front wheels by tilting the machine forward by the handle bars with its rear wheel elevated. Select a location that allows for a full view of your instructor. Next, adjust your bike to your height -- the seat should come up to about hip-level while standing, but get on and try a few revolutions to ensure that your legs fully extend without having to stretch to reach the pedals. Adjust foot straps and handle bars, which can move up and down. Higher settings are generally more comfortable while lower settings are more challenging for your core muscles.
Warm Up
Class begins with a warm-up that lasts about five minutes, but if you are early and ready to go, start pedaling at a moderate pace. If your bike's settings don't feel comfortable after you made adjustments, the warm-up is a good time for your instructor to assist you. Once you are on the bike and turning the pedals, familiarize yourself with the resistance nob, usually situated on the main frame below the handle bars. Keep the resistance light, but not completely off.
Workout
Your instructor will guide you through several types of exercises during class. One song may be dedicated to sprinting while another routine might involve "jumps," which is when you alternate standing and sitting. The instructor will use oral cues to select resistance variations that may be a number rating or she might tell you how many times to turn your resistance dial. Number ratings are usually a scale of 1 to 10, with 10 being so difficult you have to stand to move the pedals. Do not feel that you have to complete the movements exactly the way suggested. Work according to your own fitness level.
Cool Down
Class ends with a few minutes of cycling at a slower pace to settle your breathing and heart rate back down to normal. Your instructor might have you do upper-body stretches while you remain seated on your bike, but most lower-body stretching requires you dismount. After class, wipe down your bike with your towel or disinfectant wipes as a courtesy for the next rider.
Tips
Most bikes are equipped with drink holders that fit standard-sized water bottles. Bring a full bottle to drink throughout class. Also bring a hand towel because cycling will usually make you sweat a lot. Expect to feel soreness in your bottom and upper-thighs in addition to your usual delayed onset muscle soreness. Your first few classes require your body to adjust to the seat and movements, but the pain subsides around your third of fourth class.
Member Comments