5 TIPS TO GET STARTED
Lauren Neal
If you've ever walked past a cycling class, you can probably
attest to the intensity that goes along with it; loud music, yelling, and lots
of sweat. However, they don’t have to be as intimidating as they seem. Follow
these 5 tips and you’ll be a hardcore fan in no time!
1. Set Up Your Bike Correctly
Your positioning on the bike can really make or break the
ride. For most first-time indoor cyclists, the seat can be quite uncomfortable,
so setting up the rest of the bike correctly will help ensure you get the most
out of your ride. And don’t worry, the seat will become more comfortable over
time; you can always invest in a pair of cycling shorts if you’re so inclined.
*Be sure you come early so the instructor is able to help set
you up. Keep a light grip on the handlebars and a proud chest by pulling those
shoulders down and back.
2. Bring Water & A Towel
Drinking water while riding can help your overall
performance. Be sure you’re well hydrated before class as well, those rooms can
get hot! You may also want to bring a towel; the handlebars can sometimes get a
little slippery from sweat.
3. Listen To Your Body
If you’re a first time rider, be sure you’re listening to
your body. Many times instructors will use zones or levels to indicate the
amount of effort you should be giving. What your neighbor is cranking out could
be different from what you’re able to do on your first ride.
4. Check Your Watts
If you’re bike has a computer unit, pay attention to the
numbers. Especially if you’re starting a program involving cycling, watts are
great to watch. Your wattage is your power output, your resistance combined
with your pace. As you continue to cycle, you should notice an improvement in
your average watts. Based on many things, age, weight, gender, nutrition,
sleep, they’re the perfect performance indicator.
5. Recover Properly
We really rely on those quads, glutes, and hamstrings during
a ride. So before you run out of the room, be sure you stay for the stretch.
You may also want to stretch out your hip flexors. When we ride, we don’t fully
extend our leg, so sometimes the hip flexors and glutes can get a little tight. Holding
a stretch for a minimum 20-30 seconds is said to help improve flexibility. Eating protein post-ride will also help you repair those muscles.
Now get cycling! I’m sure it will be love at first ride.
