Because of its intimidating reputation, your first indoor cycling class can be a daunting experience. It’s okay to be a little apprehensive; most people are. Even top cyclists or seasoned riders have felt those nerves once.
However, you can cut yourself some slack; no matter your level of fitness, you can always fit in. You don’t need to show up with a ripped body before you’d be taken seriously. Ever heard of the saying, “Every expert was once a beginner”?
Knowing what to expect on your first day will help you prepare yourself mentally. It also helps in calming your nerves. This way, you make the best use of the adrenaline flowing through your bloodstream and don’t put unnecessary pressure on yourself.
Your brain may be firing off a barrage of questions right now. “What do I wear?” “How do I conduct myself?” “What do I say to the instructors?”
What to Expect at Your First Indoor Cycling Class
If you’re like most newbies who don’t know what to expect at their first indoor cycling class, we’re glad to tell you that you’re in the right place.
We know you have some trepidation, but first off, you need to calm down. Your instructors are only there to teach you and not to intimidate you.
Some studios open online booking and have cult-like followings. So you may have to register two weeks before training classes to avoid fierce competition. This will also allow you to find a class time that works for you.
The classes can last from half an hour to 90 minutes, so you need all the energy in the world right now. You’ll most likely begin with a warmup, which is still in the book.
Secondly, from experience, you will spend a greater part of the day cycling, sprinting, climbing, doing some rollovers, etc. Don’t be scared of the loud music blaring in the background to keep or maintain your focus.
You need to familiarize yourself with some terms such as tap backs, position 1, etc. For example, you may hear your instructor call out positions 1, 2, or 3.
The first position is when you are settled on your bike seat. In the second position, you’re standing upright and riding. In the third position, you’re kind of leaning forward or reaching out to the handlebars, standing with your back flat.
7 Tips To Make Your First Indoor Cycling A Success
1. Hydrate Yourself During and After the Ride
This is the first thing you need to consider to make your indoor cycling a success. The reason is that water is a great choice for trainers. You’ll sweat, and your body will lose lots of water.
Keep in mind that you lose more water during the summer or periods of hot weather.
This explains why you will need to consume a lot of water before, during, and after training.. Water replenishes your water stores, sharpens your focus, and boosts your stamina.
You can also complement your water drinking with caffeinated sports drinks. These drinks are capable of increasing your power output in a short time.
What more? These drinks boost your performance and attention span.
The rule of the thumb is for every 40 minutes of workout; drink 8 oz 30 minutes before class, drink 24 oz during class, and 8 oz after class has ended. That sums it up to 40.
2. Fuel Yourself Before and After the Class
Never bike on an empty stomach. Your body needs energy before, during, and after workouts. You need to consume slow-burning carbs and lean proteins to keep your stomach full for a long period.
However, try eating an hour or two before class. If you eat just a little time before cycling, your body will spend half of the time you’re biking digesting the food. This will limit you from unleashing your full potential during workouts.
On the other hand, biking on an empty stomach is just as terrible as biking on a full stomach. It can lead to “bonking.”
Bonking is a common term in the cycling world.
It describes how your body reacts to depleted levels of glycogen in the bloodstream. Bonking can lead to nausea, poor coordination, headache, and in extreme cases, you may feel dizzy, and your hands may start getting all shaky.
The rule is to avoid foods that have high fat, protein, fiber, or sugar content. Plus, complement your food with a cup of tea or coffee to spike your concentration levels.
Read about benefits of indoor cycling for women
3. Show Up At Least 15 Minutes Before Time
It’s your first time, we know. But avoid the temptation of coming late. There are many reasons why you should arrive early:
You get the opportunity to meet your instructor, who will show you around.
You also get the opportunity to know the bike works in general. If your instructor does not tell you, ask them. Never be scared of asking questions—even stupid ones.
You could make inquiries on how the resistance knob works or the different hand positions. Resistance, because you’ll have to adjust it many times during the class.
However, you don’t need to bother yourself much with resistance. If, at any point in the class, you find it difficult to pedal, tone down the resistance regardless of your tutor’s instructions.
Showing up early also gives you the laxity of learning how to set up your bike, as adjusting the bike to your height takes time. This is a plus to you!
The setups are pretty much easy to learn but remember this is your first class; you’re not under any pressure to know everything at once.
4. Pay Attention to Your Clothes and Footwear
Because you’re going to sweat a lot, you need to wear crops, sweat-wicking leggings, padded cycling shorts, or gym shorts. Besides being able to wick sweat away from your skin, they are also lightweight and form-fitting. Hence, they won’t get caught on the bike during workout sessions.
For tops, try to wear the ones that keep you dry and provide you with enough ventilation. Tank tops, Shimano jerseys, Madison turbo jerseys, Castelli insider jerseys, etc., make great choices. For females, try out sports bras that wick sweat away from your body.
For shorts, try out padded bike shorts. The reason is besides being able to wick sweat; they give your body the freedom to perform a wide range of motion, reduce chafing, and prevent saddle sores.
Riding brings untold rigors, and you may end up with injuries on the bike; therefore, you need a good pair of cycling shoes. On their soles, a cleat is attached with which you can connect to the pedals of your bike.
This is more excellent for your foot jobs than a pair of sneakers. However, it’s important to note that some come without cleats. Avoid wearing jeans, khakis, or clothing made from cotton. Plus, avoid showing up with sneakers too.
5. Balance Pushing Down and Pulling Up
As the names imply, pushing down and pulling up is related to the pedals. Pushing down on your pedal activates many muscles of your lower body, mainly your glutes and quads.
While on the other hand, when you pull, your knee angle is reduced by your calf muscles and your hamstrings, as the front muscles of your thigh, lift the knees.
Though the forces generated in pushing down and pulling up are unequal, you need to balance the two for efficient cycling. This balance prevents waste of energy.
Read how to choose a good indoor cycle for your home
6. Avoid Overexerting Your Body
It’s your first class, and subsequently, there are going to be progressions. You’ll see it. Therefore, don’t beat your body into submission or push yourself to your limit. Always work at your level.
The reason is when you overexert your large muscles and push them past their threshold for the first time, it can lead to tearing and release of a chemical that could affect your kidneys negatively.
Secondly, it can cause inflammation which can lead to pain or muscle soreness.
When your instructor gives an instruction that you feel is too much for your body to bear as a newbie, relax, remain seated, and take deep breaths. Or, instead of increasing the resistance to impress your instructor, you can dial it down.
The workout is first, about YOU; every other thing is secondary. However, regardless of instruction given, don’t attempt to stand up without adequate resistance; you may just be setting yourself for injury.
Whatever you do, never fail to realize that it takes time for your muscles to adjust to moving to the rhythm.
Ream what clothing to wear for indoor cycling
7. Do Stretches After Cycling
Initiate your post-workout recovery process by doing stretches. These stretches include forward fold, standing hamstring stretch, standing quad stretch, standing glute stretch, chest opener, etc.
Most cyclists end training sessions slumping in a chair, curling up on the couch, in a shower, or with a cup of tea without doing stretches. This is not the right way to go about things.
Why stretches? You may ask. During cycling, metabolic waste products build up in your exercising muscles, and if they are not removed, they can lead to blood pooling in your lower limbs.
Doing these stretches cools down your body, thereby restoring your body to the normal physiological state. Furthermore, cooling down redistributes blood to all your body parts and prepares your body for the next workout session.
Have you participated in indoor cycling classes before? If yes, tell us what you think and any advice you’d give a newbie.
FAQs About Indoor Cycling Classes and Exercise:
What to wear to indoor cycling class?
What you wear to an indoor cycling class is important for a few reasons. First, you want to be comfortable so that you can focus on your workout and not be distracted by your clothing.
Second, you want to avoid wearing anything that could get caught in the bike or interfere with your movement. And finally, you want to avoid getting too sweaty or overheated, which can be a problem in indoor cycling classes since they are often done in a very hot room.
So what should you wear to an indoor cycling class? Loose fitting shorts or leggings are a good choice for bottom half, since they won’t restrict your movement and will wick away sweat. A tank top or sports bra will keep you cool.
Indoor cycling class description fee?
Before you decide on whether or not to take an indoor cycling class, it is important to know what you can expect in terms of the class description and fee.
Here is a typical fitness class description for an indoor cycling class: A 45-minute cycling workout will torch calories as you pedal through flat roads, climb hills, and race sprints.
Certified instructors will guide you through a workout that is tailored to your level. Get ready to have a blast and break a sweat!
The fee for an indoor cycling class can vary based on the location, instructor, and time of day. However, the average cost of an indoor cycling class is around $20 per session.
Indoor cycling class benefits?
Indoor cycling, or spinning, class is a great cardiovascular workout that helps to improve your overall fitness level. It is also a low-impact exercise, so it’s a good choice if you’re looking for something easy on your joints.
One of the main benefits of indoor cycling class is that it helps to burn calories. You can expect to burn around 500 calories per hour during an average spin class. This can help you to lose weight or maintain your current weight.
In addition to helping you to burn calories, indoor cycling class can also help to improve your endurance and strength. And because it is a low-impact exercise, it is also a good choice for people who are rehabilitating an injury.
What to expect indoor cycling class?
Most indoor cycling classes start with a quick warm-up of around 10 minutes. This is usually a mix of easy pedaling and light stretching.
The bulk of the class is typically spent in the “sprint” or “race” zone. This is where you pedal as hard as you can for 30 to 60 seconds, then rest for 90 seconds to two minutes. The instructor will often tell you when to switch between sprinting and resting.
The last part of the class is usually a cool-down, which includes more stretching. Some studios also offer abs workouts or arm workouts in the last few minutes of class.
Is indoor cycling as good as outdoor cycling?
The simple answer is yes, indoor cycling can be just as good as outdoor cycling. In fact, in some ways it can be even better. Here’s a look at a few of the benefits of indoor cycling:
You can control the conditions. When you cycle outdoors, you have to deal with whatever weather conditions are happening that day.
But when you cycle indoors, you can control the temperature, so you’re always comfortable. You can also listen to music or watch TV while you cycle, which can make the time go by faster.
It’s also more convenient. If you have a busy schedule, it can be tough to find time to go for a long outdoor ride but you can change and hop on spin bike and pedal your way to healthier life.
How to create an indoor cycling class?
There are a few things to keep in mind when creating an indoor cycling class. First, you’ll want to make sure that your bike is properly set up. This includes having the seat at the right height and the handlebars at the correct position.
Next, you’ll need to choose the proper music. Something with a fast beat will help keep riders motivated throughout the class.
Last but not least, you’ll need to create a good cueing system. This means giving clear direction and demonstrating all the moves yourself before having participants do them.
As a cycling instructor, you should also always wear comfortable cycling clothing and shoes. By following these tips, you’ll be on your way to leading a great indoor cycling class!
Will spin classes help my running?
Yes, spin classes can help your running. A good spin class will increase your overall bike fitness, which in turn will improve your running performance.
Spin class can also help you become a more efficient runner. When you run, you use two main muscle groups- the quads and the glutes.
Spin class helps to strengthen and tone these muscles, making them more effective when you run. Additionally, spin class can help improve your breathing and endurance, both of which are important factors in running performance.
Can spin class improve cycling?
Yes, spin class can improve cycling. Spin class is a great way to increase your cardiovascular endurance and cycling performance.
It also helps to improve your pedaling technique, which can make you a more efficient cyclist. In addition, spin class can help you lose weight and improve your muscle tone.
Can you do indoor cycling everyday?
Yes, you can do indoor cycling everyday if you want to but it’s recommended to allow 2-days a week for recovery. There are many benefits to indoor cycling, including the fact that it is a great workout for both your upper and lower body.
Additionally, indoor cycling is low impact so it is perfect for those who may have joint issues. And finally, indoor cycling is a great way to boost your cardiovascular health.
How to start indoor cycling at home?
First, consult with your doctor to make sure indoor cycling is a safe exercise for you. Once you have the all-clear from your doctor, purchase an indoor cycling bike. Good spin bikes can be expensive, but there are a few great options out there if you’re looking for a cheaper bikes under $500.
Once you have the bike, take some time to get used to it. Cycling in a stationary position can be quite different from riding outdoors, so don’t be discouraged if you feel wobbly or unsteady at first.
Start by pedaling slowly and gradually work up to a faster pace. As with any type of exercise, make sure to warm up and cool down properly. Stretch out your muscles after each session.
Why is indoor cycling better than outdoor cycling?
The benefits of indoor cycling over outdoor cycling are many and varied. First, indoor cycling is much more convenient than outdoor cycling. You can cycle indoors anytime, regardless of the weather or time of day.
Second, indoor cycles are typically more comfortable than outdoor cycles, with padded seats and adjustable handlebars/ pedals.
Third, you can control your environment when you cycle indoors – for example, by setting the fans to cool you down or playing music to keep you motivated.
Fourth, there are often more options for classes and groups when you cycle indoors, which can make the experience more fun and social.
Finally, indoor cycles tend to be better equipped than outdoor cycles, with digital displays showing distance and speed, making it easier to track your
Best indoor cycling class for beginners?
The best indoor cycling class for beginners is a 45-minute class called “Bike 101.” It is offered at most health clubs and studios that offer cycling classes.
The class teaches the basic positioning on the bike, proper hand position, and how to change gears. It also provides a great workout for those new to cycling.
Indoor cycling techniques and instructions?
The following indoor cycling techniques and instructions will help you become a stronger, more efficient cyclist.
Improve your pedal stroke – A good pedal stroke is the foundation of good indoor cycling technique. Make sure that you are pedaling in a smooth, circular motion. When you pull up on the pedal, your knee should be in line with your foot, and when you push down, your heel should be down. Exaggerate this motion to ensure that you are pedaling correctly.
Develop a strong core – A strong core is essential for both indoor and outdoor cyclists. Not only will it help you maintain good form while riding, but it will also make you a more powerful rider. There are several core exercises that
What is an indoor cycling class?
An indoor cycling class is a type of group exercise where people ride stationary bikes. The instructor leads the class through a variety of exercises, including sprints, hills, and intervals.
What is indoor cycling called?
Indoor cycling is called spinning and spin bike workout. Indoor cycling is referred to cycling indoors with a spin bike, stationary exercise bike, or a road bike on a turbo trainer.
When is 2022 indoor cycling championships?
The Belgian city of Ghent will welcome cycle-ball and artistic cycling specialists for the UCI Indoor Cycling World Championships. These last UCI World Championships of the year will be staged from 4 to 6 November 2022. I’ll keep an eye out for them and update this answer when I find out more information!