One of the most important parts of  a indoor cycling class is after the cool down and stretch.  It is important to be available for constructive feedback from the students.   I am always surprise to hear a students comments because it’s never exactly my thoughts.  The chemistry between an instructor and students are not as simple as it looks.   I always open up the floor of the room to release the negative energy.   An example….How was your weekend, how was your day, or saying anything showing you care.  It brakes the ice and produces positive energy before the class.  It is always important to be positive after class.   The class is a true test of endurance and strength for the elite students let alone the beginners.  I make myself available at the end of class for the students most challenged.  I want new students to grow in my class and share their experience with me.   The first class is always the toughest and it gets better with each class.  I’ve heard about the lights to bright, music too loud, room temperature is hot and the list goes on.  The biggest compliment is the same students always come back to my class.   My advice is make yourself available at the end of class and just listen because it’s all they want!

There are many ways to make indoor cycling more interesting.  I have created programs for a 45 minute climbing classes.  Some climbs are heavy resistance, light resistance, or even maintaining a consistent pace  over a five minute song.  The same can be programmed for a standing climb with heavy resistance, light resistance, or maintaining a consistent pace.  This class is called the Mount Everest Climb.  Most of the class is standing and the only time you sit is for a water break.  Another interesting program is called the Tour de France.  This program consist of sprinting in the seat and maintaining a consistent pace for 45 minutes.  We will increase the resistance for interval periods of time and stay in the saddle for a seated climb.  These classes definitely take alot more focus and determination.

Indoor cycling has many peaks and valleys to measure your progress in a 45 minute class.  The best way to keep track of your progress is a heart rate monitor.  The second way to measure your progress is a indoor cycling log.   Most song are three to five minutes long.  Time yourself and keep track of your milestones.  An example is measure the length of time you can do a standing sprint during a three to four minute song.  Ask a partner to time you and vice versa during a full song sprinting in the saddle.  The next exercise is count the amount of jumps you can do in a full song.  Then track in your journal your progress during a seated or standing climb.  This is a great way to build team support and positive encouragement while accomplishing a great workout.  Set measurable goals yourself and then go for it.

Indoor cycling is a great workout routine and it also requires a recovery phase.  The legs are the largest and primary muscles group used during indoor cycling.  It is very important to reward your legs with a good stretch, massage, or cold icing.  Yoga is a great compliment to indoor cycling because it stretches not only the legs but your overall body.  The hip flexors require the most intense stretching and a yoga instructor can show you some key movements.  A massage is a great second option for leg muscle recovery.  The good massage therapist will immediately recognize the tightness in your legs and make the correct adjustments to relieve the tension and stress.  A good massage therapist will cost $60.00 up to $120.00 for one hour.  My favorite leg muscle recovery is the cold plunge and then the warm tub.  The theory is your muscle and blood circulation goes into shocked from the cold plunge.  Then warm water recirculation the muscle and blood flow in the legs.   My legs feel are brand new and refreshed after water thearpy.

The first indoor cycling class will be your toughest and it gets better with time.  The workout  does not get easier but you will be able to manage the exercises better.  The first class looks easy for everyone else but everyone started with a very simular story.  The saddle hurt my butt, my legs felt like spagetti, my arms are sore, my feet are num, I never sweat that much, my body was overheating, my neck is killing me, I thought I was going to pass out, and the list goes on.  My advice is to stay in the entire class no matter your situation.  People of  indoor cycling build on their progress in each class and keep coming back for more.  Expect soreness after your first indoor cycling class because you are working a new group of muscles for the first time.  Let the instructor know it is your first class and you will pace yourself.  This will give an instructor an opportunity to monitor your progress and build your confidence.  There will always be a new student in class and you will always remember your first experience.

Indoor cycling in the morning, afternoon, and/or evening have different agendas.  The morning classes are very interesting because of the nighttime to sunrise transition.  We are talking about a 6am start time, called the sunrise class .  I find students in the morning have a refreshing energy and are serious about indoor cycling.  Cycling in the early morning classes definitely takes motivation and commitment.  This class enjoys excitement and requires high energy to start their day.  The afternoon indoor cycling classes generally at 12:15 are the white collar business crowd.  This group of indoor cyclist are very serious and there time is very important to them.  They want class to start at 12:14.59 with the cool down and stretch to end exactly at 1pm.  The class must be structured from start to finish, like their work week.  Last is the evening class and this group of people are from all walks of life.  It is a big melting pot of many personalities.  This group does not like morning or afternoon classes and the evenings are best for their schedule.

Don’t be afraid to lighten up during an indoor cycling training session.   Listen to your body and monitor your training.  You can designate one day of the week to climbing to keep your heart rate low.  The best way to keep your heart rate low is always keep some resistance on your flywheel.  A heart rate monitor is the best way to manage your body.  The best way to maintain consistant strength in your leg is light resistance.  You can always lighten up on your petal strokes and reduce the stress of your leg muscles.  Sometimes it is difficult to lighten up because the rest of the class is working out hard but recovery is important for long term goals. I am very supportive to students communicating their daily, short term, and long term goals.  There is nothing more surprising to find out about an injury or circumstance for lightening up at the end of a class.  I will never forget a lady telling me at the end of class, she was pregnant.  This is definitely a good reason to “Lighten Up”.

Every indoor cycling instructor has a different style of teaching.  The instructor’s personallity is a good representation of their class.  Students should take many different class until they find one which best promotes their fitness goals.  I love students that don’t like instructor but continue to attend their class.  This is a great compliment to the instructor and a breakthrough for the student.  One of my motto’s “Don’t just show, keep showing up, and get what you came for”!!!  Every instructor has a different athletic background and this creates their style of teaching.  A triathlete may concentrate on endurance and an athlete interval training.  Do not be shy and ask an instructor their background and vision.  The music of instructors vary from Top 40, R&B, Electronic, to Rock and Roll.  Music is a tool to motivate and visualize the journey of each exercise.  Slow songs are usually used for climbs and hard resistance.  While fast songs are used for sprints and lighter resistance.  Don’t be afraid to change your indoor cycling routine.

Going to the gym alone is a challenge sometimes and having a workout partner is  great motivation.  I always encourage roommates, couples, and friends to support each other in my cycling classes.  It is always good conversation at the dinner table with other friends.  Indoor cycling in groups  does not mean it is a competition.  It should always be a positive environment for everyone in the group.  Find a place in the  class to ride together to maintain the positive energy in the group.  I do not encourage groups to sit in the back of the room because it is easy to lose focus and sometime becomes a gossip sessions.  Taking indoor cycling classes in groups should be a support system for each other and not a distraction.  Too many times in class the stronger students of the groups do not positively support the weaker students, which decrease their motivations.  I am a  fan of working out with groups in the same fitness level and slowly challenge yourself as you become stronger.

It is important to be respectful to your peers in the class.  The goal is always a good workout but never at the expense of another student.  What do I mean? Do not move your bike in front of another member because you want to be in front of a mirrow or fan.  The room is setup for all students to be  seen by the instructor and for adjustments to be made in the front or side mirrows of the class.  Personal belongings should be placed in a locker or safe area.  Placing large bags in walking areas is a safety harrard for other students preparing for the class.  Electrical devices such as cellular phone or ipods should be placed in a safe area and turned off all the time.  Personal phone calls should never be taken or made in the cycling room for your personal safety and to prevent interupting other members in the class.  At the end of class, cleaning up your sweat on or around your bike is very important.  Believe it or not sweat creates some of the most wear and tear damage to indoor cycling bikes.  Most facilities have a maintanance staff available but each person should clean up their personal sweat.  Remember “Your Mom doesn’t work here”!!!