How to Get the Best Out of Cycling Class

Keeping properly hydrated is important during cycling classes.

Indoor cycling classes are a convenient way to exercise, especially when the weather hinders outdoor exercise. Instructors play loud, motivating music and work with classes to encourage students to push themselves and maximize their workout. Visualization is also encouraged, with some classes showing movies with scenes of mountain or other outdoor trails. Being properly prepared and using correct bike setup and form will help you get the most out of your cycling workout.

Things You'll Need

• Padded cycling shorts
• Gel seat cover
• Cycling shoes
• Heart rate monitor
• Water bottle
• Towel

Instructions

1. Know what to expect. Every class is different, so talk to the instructor to make sure you'll be able to work at your own pace. Tell her if it's your first class so she can inform you about the core movements and fundamentals. The moves are not complicated, so don't worry about flexibility or coordination. Any climbs done in class will not be long, but if you are concerned about the difficulty level, ask the instructor to help you customize a ride that will be ideal for you.

2. Wear appropriate, comfortable workout clothing. Padded cycling shorts are most comfortable and won't move around like regular shorts. You can also use a gel seat cover for added comfort. Moisture-wicking shirts are ideal to help with perspiration. Wear cycling shoes that have stiff soles for improved pedaling. Shoes, laces and toe straps should not be too tight, because this can cause numbness.

3. When setting up your bike, stand next to it and line up the seat so it is even with your hipbone. Adjust the seat so that it is arm's length from the bars when you are sitting. When sitting, your knee should be slightly bent when the pedal is at its lowest. If it is your first class, ask the instructor to verify that your bike is set up correctly.

4. Keep track of your heart rate. Wear a monitor to check the workout's intensity. This will help you decide when to reduce or increase effort. A good formula to use is subtracting your age from 220 if you are male and from 226 for females. The resulting number is your maximum heart rate. A heart rate monitor can also give you an idea of how many calories you are burning and help you keep track of your effort.

5. Make sure your body is in the proper position. Keep feet straight, at a right angle with your legs. Do not point your toes down, because this strains the ankle joint. Always push up on pedals. Do not push down, even to slow, because this can dislocate the foot. Keep feet completely in the toe loops. The pedal's horizontal bar should touch the ball of your foot. Knees should not be out, because this strains your knee and hip joints. Keep knees forward, lined up with your hips.

6. Stay adequately hydrated. Bring a water bottle and drink 16 ounces of water for every 30 minutes of cycling. Not only do you need water to keep energy levels high, but dehydration can cause you to pass out, which could result in severe injury. The high water intake will likely increase sweat production. Bring a towel to wipe sweat and keep it out of your eyes.

References

• Spinning: Spinning Program FAQ
• 92.3 Now Radio; Get the Most Out of Your Spin Class; April 2009
• Health Fitness Experts: Indoor Cycling for Getting in Shape and Losing Weight