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Beginner’s Guide to Cycle Class

Cycle classes are held in an indoor studio and are an exhilarating and interactive group cardio workout. Each club has a designated cycle space designed to optimise your session and the classes run for around 30-45 minutes with upbeat music pumping to help you smash your fitness goals.  

What is Indoor Cycling 

Indoor cycling is a stationary bike workout specifically designed to mimic an outdoor cycling workout. Instructors will guide you through the class taking you through flat riding, hill climbs and sprints.  

Sometimes referred to as spinning classes, a cycle class will build endurance and provides great cardiovascular training for performance fitness. 

This intensive cardiovascular workout will burn calories and will shape and tone your lower body as well as build core strength. 

Each session you can set the bike to your individual intensity and measure your heart rate and calories burned, helping you reach your fitness goals.  

Cycle Class benefits 

Cycle Classes are both toning and strengthening for the body. Overall, the classes will help you reap benefits such as:  

  • Increase cardiovascular fitness 

  • Build on core strength 

  • Tone up butt, legs, and thighs 

Is Cycle Class for You? 

Anyone can do a Cycle class.as longas you don’t have any medical contradictions such as specific injuries or heart conditions. If in doubt, consult your doctor or physio beforehand. The most important thing is to take it easy when you trial your first session and don’t go too hard too fast. If you feel sick or dizzy, stop and take a breather.  

Solo Ride vs Group Ride 

Do you prefer working out alone or in a group setting? If it’s the former, then a solo ride might be more your jam. The benefits are you can start and stop when you want to and not have to be at a certain place at certain time.     You can also tailor make your workout to your specific fitness level and preference. The downside is that you don’t have an instructor to help keep an eye on your form or help set up your bike. You also may get stuck to a rut and not push yourself as much as you would in a group setting.  

Working out in a group setting ensures you have a trained instructor working alongside you to help motivate and guide you through your workout. You may also find that in a group setting you will push yourself harder alongside your teammates. Some people find they are more accountable in a group setting too. The downside is that you might not find a class that fits into your schedule or you can’t get a place in your preferred class.

As a beginner, it’s a good idea to test various classes over a few weeks before deciding which class best suits you.  

Cycle Instructors 

Your cycle instructor should be certified and qualified to teach cycle class. They should be friendly, informative, and helpful in setting up your bike. They help you reach your fitness goals as well as motivate you to aim higher or take it easy when needed.  

Types of Cycle Classes 

There are four types of cycle classes available at Goodlife each tailored to suit differing levels of fitness and ability.   

Cycle classes help build endurance and cardiovascular fitness and are a good place to start if you are new to spin.  

RPM classes are high energy, heart-pumping indoor cycling classes where you can burn up to 675 calories per session. The classes build strength and endurance and are a good step on from a cycle workout.  

Pace is a 30-minute, high intensity Cycle class with pulse raising interval clubs, sweat inducing sprints and endurance building recoveries. Ideal if you’re looking for a challenge beyond RPM.  

Take your cycle routine up a notch with Cycle Plus - a more intense cycle workout ideal for more experienced cyclists, but open to all skill levels.   

Getting to Know the Cycle Class Equipment 

Your cycle class will be equipped with stationary bikes with a dashboard, pedals, and an adjustable seat. When you arrive at your class, familiarise yourself with the bike and if it’s your first cycle class, let your instructor walk you through how the bike works and how to adjust your seat and use your dashboard and pedals.  

Tips Before Your First Cycle Workout  

  • What to drink / eat 

An hour before class you can enjoy a light meal with a balance of carbs and protein such as yoghurt, scrambled eggs on toast or nuts and yoghurt. Half an hour beforehand, have something less heavy such as a banana or nuts. Drink plenty of water before and during the class.  

  • Type of clothing/shoes to wear 

You can wear regular gym shoes to class along with comfortable, breathable gym clothes as you’re likely to build up a sweat during your workout. You can also wear padded shorts if you find the bike seat uncomfortable.  

  • Equipment to bring to the gym 

Bring a towel and a large bottle of water to ensure you remain dry and hydrated throughout your workout.  

  • Arrive ahead of time  

Make sure you arrive at least 15 minutes before your workout starts so that you can introduce yourself to your instructor, talk through any concerns or queries, familiarise yourself with the equipment and adjust you bike seat.  

  • Cycling class etiquette 

Before you start your class make sure you’re aware of general cycling class etiquette such as not talking non-stop to your cycle buddy and distracting the rest of the class. If you’re on a solo ride, it’s also best not to multi-task and read a book or text on your phone, allowing you to reduce your intensity and not maximise your workout.

Cycle Class at Home  

You can also purchase a bike and do classes at home if you prefer not to visit a gym. Peloton is one of the most popular models as it comes with an inbuilt monitor which live streams classes. This is ideal for people who prefer to solo ride and have a busy schedule where they find it challenging to visit a gym or group class. The downside is that the equipment and membership can be costly, and you may struggle with motivation, and you won’t have an instructor there to check in on your form.   

Available Classes at Goodlife Health Clubs 

Cycle classes ideal for beginners  

RPM classes for those looking for more of a challenge 

Pace classes for the ultimate intense workout 

Cycle Plus perfect for seasoned cyclists or newbies looking to take their workout up a notch 

Why you need cycle classes in your life 

A cycle class will leave you feeling refreshed, invigorated, and full of feel-good endorphins. It’s a great way to improve your cardio fitness, burn calories and tone up. Try a cycle class today when you sign up for a free gym trial. What have you got to lose?