Getting Started

I've never taken an Indoor Cycling class before. What should I expect?
Every class is a little different, but one of the great things about Indoor Cycling is that it is adaptable to your fitness level. Remember that there's no competition. Listen to your body and adjust the resistance on your bike accordingly.

If you're a first timer let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Indoor Cycling program's five core movements; Seated Flat, Seated Climb, Standing Flat, Standing Climb and Jumps and program fundamentals like heart rate training that will help you burn more calories, increase your strength and improve your overall fitness. Our bikes are compatible with Polar Heart Rate Monitors.

Do I have to be in great shape to participate in an Indoor Cycling class?
Anyone can benefit from Indoor Cycling. And because you can go at your own pace by controlling the resistance on your bike, taking indoor cycling classes is a great way to get fit.

What makes an Indoor Cycling class different from other group exercise classes?
Top-notch instructors, invigorating music and visualization come together to make the class both fun and effective. If you've ever left a group exercise class feeling frustrated, you'll appreciate that there are no complicated moves to learn with the Indoor Cycling. Regardless of how fit, flexible or coordinated you are, you'll get a great workout. Simply hop on your bike, set the resistance to the level that's right for you, and let your instructor guide you through an incredible ride.

How many calories will I burn in an Indoor Cycling class, and what is the approximate equivalent distance in road miles traveled?
The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400-500 calories in a 45-minute workout. The "distance" traveled depends on cadence; however as an estimate, an average 45-minute class at a cadence of 80-110 rpm is equivalent to approximately 15 miles on the road.

How is taking an Indoor Cycling class different than just riding a stationary bike?
An Indoor Cycling class makes riding a stationary more bike fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make the class an incredible experience.

What type of gear do I need to participate in an Indoor Cycling class?
Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.

Will taking an Indoor Cycling classes make my legs bulk up?
The "climbs" that are incorporated into a class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles.

During Class

How can I get more comfortable sitting on the saddle?
If you're new to the Indoor Cycling program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable. Short shorts are not recommended because they may cause chaffing.

Sometimes my toes go numb while I'm riding. How can I solve this problem?
The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn't help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.

How can cycling shoes help me in a class?
Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes. Cycling shoes can also be used with clipless pedals, which facilitate a push/pull action and more efficient pedal strokes. All of our bikes are equipped with SPD pedals. (Shimano cleats are recommended)

How do I calculate my Maximum Heart Rate?
The best place to start is with the age predicted formula, which is calculated by subtracting your age from 220 if you are a male and from 226 if you're a female. For example, if you're a 30 year-old man, your Age Predicted Maximum Heart Rate would be 190.

If I have an injury from another sport is Indoor Cycling a good alternative?
While taking a class may be an excellent way to cross train, only your doctor can determine if an Indoor Cycling program is a safe option for you. Please consult with your physician before attending class.

Technique

What's the proper way to perform jumps?
Jumps are an advanced move that develop strength and balance. With hands in position 2, you transition in and out of the saddle with one smooth, controlled movement. This move is always optional in any class.

What's the proper way to incorporate sprints into my ride?
A sprint is an advanced move in which riders go at an "all out" pace for about 30 seconds.

105 N Main Street

Greenville, KY 42345

270-608-2373

www.spyndoctors.net