If you're a cyclist looking for a way to exercise during the winter, or if you're just seeking a new fitness challenge, indoor cycling may be for you.
Indoor cycling classes have been around since 1980. They are offered in most gyms that have group fitness classes.
The nuts and bolts of cycling indoors
Indoor cycling is a fast-paced, instructor-led, aerobic workout on a stationary bike. It's high-intensity and guaranteed to get your heart pumping, legs working and body sweating. Group cycling is non-impact, meaning it won't hurt your joints. Taking indoor cycling classes regularly can:
- Boost your cardiovascular fitness
- Strengthen muscles
- Improve endurance
But this tough fitness class is not for everyone. It's best suited for experienced exercisers. And even the most in-shape fitness buffs may find indoor cycling a challenge. If you're just starting to exercise, check with your gym about beginner group cycling classes. And always talk to your doctor first before you start an exercise program.
Welcome to class
If it's your first time taking a group cycling class, speak up. The instructor will help you set up your bike, offer tips on technique and go over what to expect during class.
Setup
Each person in class will have a specially designed stationary bike. Adjust these features on your bike before class so you're comfortable during your ride:
- Seat height. Your knee should be slightly bent - about 15 to 20 degrees - when your leg is at the bottom of the stroke pedal.
- Handlebar height. Start with the handlebars at a higher level. As you get used to the bike, you can lower them.
- Distance between the seat and handlebars. Your elbows should be slightly bent and you should be comfortable holding on to the handlebars.
Throughout the class, you'll adjust your bike's gears and speed as the class leader instructs:
- Gears. Turn the resistance knob on the bike to adjust the gears. Increasing the resistance will make it harder to move the pedals, and you'll feel like you're going uphill. Lowering the resistance will make it easier to move the pedals.
- Speed. You control the speed of the bike by pedaling. Pedal harder and the speed will be faster. Pedal lighter and the speed will be slower.
What to expect during your ride
Indoor cycling classes can last anywhere from 30 to 90 minutes. Class starts with a warm-up, followed by the brunt of the workout, and ends with a cool-down.
Your instructor may turn down the lights and turn up the music to get you pumped for your virtual ride. Or, there may be a large screen that plays a video of a bike course to simulate the feeling of riding outdoors.
Group cycling is an interval workout. This means your work effort will vary throughout the class. The terrain and speed of your ride will change - you'll encounter hills and flat roads. Sometimes you'll need to stand up and pedal for extra power to conquer a steep hill. And then you may sit down and "sprint" down the other side of the hill.
Your instructor will literally yell commands so you know what to do - like when to increase resistance, pick up the pace or slow down. Just remember these "commands" are merely suggestions. Listen to your body and rest or take a water break whenever you need it.
If you don't belong to a gym, you can buy an indoor cycling bike and use it in your home. Videos that take you through an instructor-led workout session may come with your bike or can be bought separately.
What to bring to class
- Shoes. Well-fitted athletic shoes will do. Your feet can be strapped to the pedals so they don't slip off during the workout. If you have special clip-in shoes you wear with your road or mountain bike, you may be able to clip them in to some spinning bikes.
- Bike shorts. Some people prefer padded bike shorts to reduce chafing and discomfort.
- A filled water bottle or a sports drink is a must for an indoor cycling session. This will help prevent dehydration.
- A hand towel can be used to wipe sweat from your face or to dry the handlebars during class.
