For New Indoor Cycling Students

Ride Your Own Ride!

Attention New Riders!

Aerobic Base Building - It's recommended that exercisers
of all fitness levels dedicate at least a two-month period at
the beginning of each training season to work out at
aerobic heart rates. Doing so builds what's called an
"aerobic base" Aerobic base building is critical for
developing improvements in the heart and lungs as well as
for developing the body's ability to store and transport fuel
and produce energy. Endurance training builds the body's
aerobic base. As such it comprises the largest percentage of
total training time and is the foundation for all future
training and performances. Neglect this foundation and
you will lack stamina for more intense training and
competition. Ask me how!!!

Do's and Dont's

These simple rules will help you have a safe, effective and enjoyable ride:

DO:

Bring a water bottle filled with at least 24 ounces of cool water, and drink it all during your session. In addition, drink at least 8 ounces before and 8 ounces after the session.
Wear breathable clothing for maximum cooling efficiency.
Wear stiff-soled shoes if possible to produce the most effective pedaling force.
Bring a towel to wipe excess sweat from your skin.
Arrive 15 minutes early to learn safety and set up procedures.
Check your bike set-up with the instructor.
Alert the instructor to any chronic injuries you have.
Wear a heart rate monitor to gauge exercise intensity and prevent over-training.
Pace yourself during your training session. Refrain from performing movements that take your heart rate out of your chosen training range.
Relax your abdominals and breathe deeply, in through the nose, out through the mouth. Diaphragmatic breathing is the most efficient and relaxing way to breathe.
Check with your doctor before beginning any exercise program.
Relax and allow your body to move without tension.

DON'T:

Skip meals during the day and then decide to ride at high intensities. The better "fuel" you have in your "engine" the better it will run.
Ride with tense muscles. Relaxing will allow you to perform more efficiently.
Worry about "keeping up with the group". We encourage riders to follow their own fitness goals-even if it means sitting down when everyone else is standing.
Ignore the instructor's attempts to show you the correct hand positions and riding form. Performing the movements incorrectly can lead to bad habits and injury.
Ride with no resistance on the flywheel, unless it is a warm-up or cool-down portion of the ride. Check out the article about the "Borg's Percieved Exertion" It is important for you to understand exertion levels, even if you use your own scale of 1-10.