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Yes, You Can Be an Indoor Cyclistby Chuck Abbe
If you like heart-pumping music, motivating coaches, burning fat, and getting fit, you really need to give indoor cycling a try. If you have ever been to the gym, you have probably peeked in on a cycling class in progress and wondered if you could do that. I know, it looks a little intimidating, but in reality an indoor cycling class can be just what you need it to be for you. What is an indoor cycling class?An indoor cycling class is, basically, a ride of anywhere from 30 – 60 minutes on a specially designed bike in a studio setting. The ride will be designed by an instructor who has been trained and/or certified in one of the various indoor cycling programs (Spinning®, Keiser®, Cycle Reebok, 24Cycle®, and a few others) It will consist of a mix of flat roads, which are generally done seated at a fast cadence; and hill climbing which can be done either seated or standing at slower cadences. A good instructor will develop a profile for the ride which will include some special moves such as jumps, standing flats, or sprints. There are two elements of the class that will assist you in focusing on your ride. One is music, usually played at a fairly high volume. The music is chosen to closely match the cadence at which you are riding. This can be very motivating and helpful in getting you through a challenging flat or climb. The second element of the class is verbal coaching. Your coach will usually be wearing a headset microphone plugged into the sound system so that they can be heard over the music. He/she will let you know where your cadence should be, what hand position you should be using, and where your heart rate should be. He will also remind you often to be aware of your "form." Your form is how your body is positioned on the bike, making sure your upper body is relaxed, and checking your knee position, etc. - all designed to help you have a fun and safe ride. Your First ClassBe aware that at many gyms indoor cycling classes are very popular and may require signing up ahead of time. Visit the front desk at the gym and look at the schedule of classes. Find out if the class you are interested in requires early registration. Try to arrive at your first class at least 10 minutes early. Immediately contact the coach and let them know you are new. This is critically important, because they will need to set you up properly on a bike. Bike setup is very important, not only so that you can derive the maximum benefit from your ride, but so that you can ride safely. If your bike is not set up correctly you can experience undue strain on knee joints, lower back, etc. We want you to be safe, have fun, and come back! Take water! The rule of thumb is one ounce of water for each minute of indoor cycling. So if you are going to take a 30 minute class, you need to hydrate with at least 30 ounces of water. It doesn't all have to be ingested during the class. Start about one hour before class, drink during class, and within the hour following. So, your 30-minute class is at 5:30 p.m., between 4:30 and 7:00 you should drink at least 30 ounces of water. Also, check with the gym to see if they provide workout towels. If they do not, be sure to bring your own. You will sweat! The most important thing to remember at your first class is to ride sensibly. You will probably not be able to keep up with everything that is being coached. You shouldn't try to, and your coach will probably let you know up front that this is just fine. If all you do is sit on the bike and keep the pedals turning you will benefit. If you are fit, and you want to try some of the moves, go ahead. Just be sure that you don't over-do it. There are several ways you can modify what you are doing to make sure you don't overwork yourself the first time. One is to turn the resistance down a little bit. Another is to slow your legs down. Also, if the class is doing a standing move, you can choose to remain seated. This is your class! Make it work for you. Watch other riders, listen to your coach, and learn. You will get better! Post-class ExpectationsYou will probably experience some soreness the day following your first class. This is normal. You have worked muscles that maybe are not used to working hard. You will probably have a sore butt. Saddles on bikes are designed carefully to be comfortable and safe, but the first couple of rides will almost certainly make you a little sore. Trust me, two or three rides and the soreness will stop. One thing you can do is use a padded seat. Some gyms will provide these, or you can pick them up for about $10 at most sporting goods stores. Expect that you will probably have a "wow" moment. It may not occur till later, or it might be right away. It will be a moment in which you think, "Wow, I did it! I can do this." My body feels energized, I can breathe deeply. I am among the minority who saw the challenge and conquered. If everything went as I would hope, you will head straight for the front desk and sign up for the next ride. Where do I go?There is only one place I am aware of here on the coast where you can take indoor cycling classes. It happens to be where I teach. It is FitnessWorks at 500 Quintana Road in Morro Bay. They have many cycling classes throughout the week, taught by various instructors. At Fitness Works we offer the Spinning®, the program which is the industry leader. Special OfferI teach a class on Tuesday evenings at 5:30 called "Begin To Spin." It is designed specifically for new spinners to get a taste of what indoor cycling is all about. I will set you up on your bike properly and take you through a 30-minute ride that will challenge you yet not "kick your butt." My goal is to get you started properly and help you enjoy the experience so that you will come back again and again, both to my class and to some of the longer classes offered at the gym. For SLO Coast Journal readers who live in the local area, I am offering a limited number of free one-day passes to try my class. You can use the pass all day on a Tuesday to try out other aspects of the gym and then take my class at 5:30 p.m.. First come, first served. Contact Chuck |
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