... to my Indoor Cycling page.

Taking Your First Indoor Cycling Class

Are you felling a little intimidated at the thought of trying an Indoor Cycling class? You are not alone. The most common mistaken assumption is that an indoor cycling class is a difficult, excruciating experience that only the highly athletic person can manage. I am here to tell all beginners that it is your ride and that you are in charge and we were all in your position at one time. Each individual sets their own pace. This is not like other group exercise classes where everyone can see if are out of step or seems lost in class.

One great thing about indoor cycling is that you set your own level of intensity by adjusting the bike's resistance.  This creates a custom workout for your age, size and fitness level.  This is just another way to help you find a workout program that works for you.

Indoor cycling is an excellent cardiovascular workout, offering the same health and weight management benefits as other aerobic activities. It is extremely versatile for the reason that it is a non-impact activity -  perfect for pre and postnatal women, people with repetitive injuries, back issues, arthritis and post rehabilitation patients.

What to Expect from a Class?

Most indoor cycling classes last anywhere from 45 to 60 minutes, and you can find some beginner classes starting at 30 to 45 minutes. Your instructor will typically check to see if you need help setting up your bike to meet your biomechanical needs. Your class will have various types of music being played and your instructor will be heard over a microphone system coaching you and leading you through some visualization to help reach your goal. You will find that various types of cycling programs and bikes are available, just look around to find something that meets your needs.

Safety Guidelines for indoor cycling

The following guidelines are recommended for all participants for indoor cycling:

1. Consult your physician before starting any new exercise program. Any pre-existing medical conditions, surgeries, injuries, and other factors can all manipulate your ability to safely take part in a new exercise program. Get the green light first and then let the instructor know about your past injuries, surgeries or medical conditions to see if they will play a factor in the class.

2. Learn where the break on the bike is located first and then become more familiar with the bicycle. Always remember to use the bike break instead of trying to stop it with your feet. Some wheels on certain bikes weigh a considerable amount and stopping them manually can be difficult.

3. Talk to your instructor to get the bike is properly fitted and you feel comfortable on the bike before you attempt to ride it during a class. Bike fitting should cover the following:

• Seat height: Your knees should be slightly bent (never straight or locked) when positioned at the bottom of the stroke pedal.

• Seat distance: Your knees should be directly over the beginning laces on your shoe during the middle of the stroke pedal.

• Handlebar height: Always start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike.

• Handlebar distance: Your elbows should be slightly bent (again never locked) and can comfortably reach the handlebars without arching the back.

4. Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike. Don't try to go all out right away, be sure to pace yourself. Always remember to stop when YOU need to stop.

5. Make a commitment to yourself. Don't let initial discomforts put you off of a cycling class. Try it for several weeks, rather than giving up too soon. Indoor cycling may provide the boost you need for your fitness program.

Equipment and clothes

Most aerobic workouts recommend that individuals wear cotton shirts and socks for activities where you product a lot of perspiration since the fibers are good for absorption. Sports wear also have moisture-wicking t-shirt and shorts that wicks moisture from your skin keeping you warm and dry (and probably looking fashionable too).

Bring a towel along if you tend to perspire heavily during a workout.

Bring at least a 16-ounce water bottle (with water) which will help you to stay hydrated and cool during the workout.

Look into purchasing a Gel seat or padded cycling shorts.  I personally consider this to be an essential piece of equipment to own. I remember the soreness my rear anatomy had the first few times I attended an Indoor cycling class. Either can be purchased at a department store but just be aware that the Gel Seats can be inexpensive while the Padded Shorts can run up to 5 times the amount of a Gel Seat.

Shoes – Make sure the shoes you wear to a cycling class have plenty of arch support like a cross-trainer. If you decide on purchasing a pair of cycling shoes they will have all the support you need.

For more information, contact Rodney via E-mail.