What Is CYCLE?
Pedal in groups, roll over hills, chase the pack, and climb mountains, to burn calories and strengthen your lower body. This dynamic workout uses rhythmic training as active aerobic recovery drills, while capitalizing on the intensity of athletic performance drills. CYCLE provides the foundations to establish the appropriate workload and recovery periods related to heart rate training.
What Is Involved?
CYCLE uses cycling principles and matches speeds, positions, and resistance levels to music, creating a simple, fun, and effective way to cardio train in groups. The class is broken up into songs of different terrains, speeds, and intensity. One minute you will be climbing the Rockies, the next minute you will be cruising. CYCLE has very controlled speeds to ensure that everyone can “keep up.” As you gain confidence and increase your fitness level, you just keep cranking up the resistance.
Who Is CYCLE For?
CYCLE attracts many different users because of the ability to ride your own bike and control the gears. It is for anybody who wants to improve their cardiovascular fitness, burn calories, burn fat, shape and strengthen their lower body, and have fun doing it.
- New exercisers will be successful because of the simplicity, controlled speeds, and the ability to work as hard as you want
- It is a great cross-training option to add variety to any workout. Even avid cyclists are attracted to CYCLE as an indoor or off-season cycling option
How Often Can You Do CYCLE?
Because CYCLE is a cardiovascular training class, you can do it once a week in addition to other workouts or you can do it everyday. As a beginner to exercise you wouldn’t want to do too much too soon, but as your fitness level and recovery improve, you will be able to increase workout volume and intensity.
How Can You Expect To Feel?
It is perfectly normal to feel apprehensive and nervous before your first CYCLE class. Most of us do not like to be “new” at something. It is especially important in CYCLE to acknowledge that you may feel uncomfortable in your first class. Learning the feel of the bike seat and how to “ride” your bike will take some time. Once your apprehension fades and you become comfortable with the class, you will discover that it is a fun and addictive workout.
During the Class
Time will fly. You might have mixed emotions. You will probably be excited and apprehensive at the same time. Just go with it. Remind yourself that you are new and that you have to start somewhere. It might seem like the class is moving a little faster than you would like, but that is only because the terminology and movements are somewhat unfamiliar. In addition, your rear end may feel uncomfortable in the beginning, but you will adapt. With each class, you will become a little bit more comfortable.
After the Class
You will be excited to get your first class under your belt. It is important to know that you will be sore. With any new workout or at the start of any exercise program, you experience muscle soreness. This is because your body is adjusting to the demand being placed on your muscles and is perfectly normal.
What To Wear
The most important thing to wear is appropriate cycling attire. It is well worth it to invest in a pair of cycling shorts. Cycling shorts are padded and give a little extra comfort where needed. These shorts can be paired with a top in which you can sweat. You perspire a lot in CYCLE. Once individuals are hooked on CYCLE, they often choose to buy cycling shoes. These are not necessary for the workout and are a matter of preference. We advise that you wait until you see how much you like the program before investing in cycling shoes. Regular workout shoes are fine to wear.
What To Bring
Bring your energy, a towel and a large water bottle. Hydration is extremely important.
It is important to arrive 15 minutes before class to meet the instructor. During these 15 minutes, the instructor will ensure that you are comfortable during your first class and answer any questions you may have. The instructor will ask you such questions as:
- Have you ever exercised?
- Have you ever participated in group exercise?
- Have you ever participated in group cycling?
- Do you have any injuries or problems that might affect your ability to participate?
Arriving 15 minutes before your first cycling class is also very important so that the instructor can show you how to set up your bike correctly.
Where To Position Your Bike
The best bike position is within clear view of the instructor. It is not necessary to be at the front, but try to be in the centre of the room.
How To Approach Your First 3 Classes
It is good to attend your first couple of classes with the simple objective of learning how to “ride” your bike, the class format and the basic terminology used. Try not to concentrate so much on the quality of your workout; that will come later as you become more familiar with cycling. Try to approach the class thinking more about how to adjust the resistance and less about keeping up. Since cycling for the entire class during your first couple of classes can be quite challenging, please feel free to stop if you feel that you have had enough; however, if you stop, be sure to stretch thoroughly. Another option is to stay seated on your bike and pedal slowly to help in recovery. No one minds if you do this, and the instructor might even recommend it.
Talk To the Instructor
Remember to talk to the instructor after class. For example, let him or her know how you felt and if anything was particularly challenging for you. The instructor will then make recommendations for your next class.