If you’re as excited as we are here at Coral Reef Jupiter to start doing some Indoor Cycling Classes, I’m sure you have some of the same questions you’d like answered before getting started. So before you step onto one of our top-of-the line bikes in front of our amazing staff and cycling instructors, we have put together some tips and guidelines to follow to make sure you’re fully ready, physically and mentally, to endure the Indoor Cycling Class workouts to come!
The bike setup:
Seat height: Should be high enough so your legs have about a 20 degree bend in your knee when at the bottom of your pedal stroke. This position allows you to work your entire muscle group efficiently and with the most effective pedal stroke.
Saddle position: Aim to have the saddle just slightly behind the pedals after setting up the proper seat height. If you are too far behind the pedals you will find yourself “pushing” more than “pulling.” This will focus on your quads and not work your hamstrings equally, and ultimately make the entire class harder for you.
Handlebars: Depends on your level of flexibility and comfort level. Aim to extend the bars forward so, while you’re seated, you have a slight bend in your arms and maintain your body at a 45 degree angle. This allows maximum airflow through your lungs and ensures you’re using the right parts of your core to pedal and stabilize yourself on the bike.
During the Cycling Class:
The instructors will tell you when to turn the gears harder or easier and at what tempo/cadence to pedal. Like any good workout, you will feel pain, discomfort and a burning sensation. That means you’re doing it right! Remind yourself your legs aren’t tired, you can breath and you should keep pedaling. Being mentally strong will get you through to the end!
Cycling shorts: If you’re going to stick to it, invest in a pair of padded cycling shorts. They may not be the most stylish thing in the world but are effective at giving you some much needed comfort.
Shirt: You will be sweating…profusely. Avoid cotton shirts and opt instead for a moisture wicking, athletic shirt. This helps keep you cool and comfortable during the workout.
Shoes: Regular athletic shoes work just fine and there are toe straps that allow you to pull up and push down on the pedals, giving you a better, more efficient pedal stroke. If you are a mountain biker, most indoor cycling bikes have pedals compatible with the SPD cleat system.
Anything else? Because you will be sweating, bring a towel to drape over your bike so you can wipe yourself up every so often and after the cycling class.
Last but not least: HAVE FUN! Between the music, instructors’ motivational cries and instructions and the cyclists to your left and right, you’ll have a hard time not having fun! If you don’t believe me, come test this for yourself and take advantage of the $1 Indoor Cycling Class special we have going until the end of the month!