New to indoor cycling? Here’s the only guide you need to get started

Indoor cycling has risen in popularity over recent years. If you’re looking for the ultimate indoor cycling beginner’s guide you’re in the right place. In this blog, we answer the most common questions beginners have about indoor cycling. Keep reading below to find out if it’s for you!

The benefits of spin work-outs:

Spinning is a high-energy cycling class made up of intervals and climbs which help you get a full body work-out. Spin classes are great for those looking to build strength and muscle particularly in the glutes, quads, and calves. If you want more of a full body workout, you can incorporate light weights into your workout. When riding in proper form, your entire body will be constantly engaged.

Indoor Cycling Tips for Beginners


Set Attainable Goals

Starting with small attainable goals will help you keep going, whether you want to lose weight or just get healthier. If you are a beginner, try to commit to 30 minutes per day and increase the time as you get more comfortable. Not only will setting small goals help you develop a positive association with riding, but with the sense of accomplishment you feel it’s more likely that you’ll stick with it.

Bike Set-Up

Bike set-up isn’t something that you should skip out on. It will make your ride more comfortable and most importantly safe. Before you get started make sure that your saddle and handlebars are adjusted to your liking. This can make the difference between sore muscles and a great work out.

Seat Height: Find your perfect seat height by standing next to your bike, and aligning the seat with your hips.

Footing:

For Clip-Less pedals: Avoid jamming your feet into the pedals. With the pedal flat and right side up, simply clip into your bike. Before starting your workout double check that your shoes are aligned forward and feel secure. 


For Toe Cages: Slide your feet into the toe cage, and tighten the foot straps. Do not over tighten to avoid numbness or pain while riding. For a comfortable ride, make sure that the balls of your feet are in the center of the pedal.

Handlebar Height: For beginners, adjust your handlebars slightly higher than your seat height. As time goes on and you and you get more comfortable on the bike, you can lower the handles to increase core engagement.


Dress comfortably: One thing about cycling classes is that you’ll work up a sweat. Opt for lighter fabrics that are more breathable for your indoor cycling workout.

How often should I ride?

If you’re just getting started with indoor biking, you should start out with two classes per week, and increase as you go.

If you’re new to fitness, indoor biking is a great place to start. It’s easy to incorporate into your day-to-day life, and offers an excellent workout for your entire body. There are lots of biking communities that you can connect with and feel a sense of togetherness. Whether you’re looking for a community or to get back into shape, you can find that with indoor cycling and so much more! 


Have you tried indoor cycling? Let us know in the comments!