Beginner Indoor Cycling Classes Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cycling Indoor Cycling Beginner Indoor Cycling Classes By Stacey Colino Stacey Colino Stacey Colino is a Certified Spinning instructor and and group exercise instructor through the Aerobics and Fitness Association of America (AFAA). Learn about our editorial process Updated on June 04, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Emily Swaim Fact checked by Emily Swaim Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Print Getty Images Now that so many people have resolved to start working out in a more dedicated fashion and perhaps try new forms of exercise, there are lots of new faces showing up in indoor cycling studios. In recent weeks, several newcomers have walked into the cycling room after my classes, told me they’ve never done it, and asked if there are beginner indoor cycling classes. Unfortunately, I’ve had to tell them, “No.” Some health clubs and boutique studios may offer them, but I’ve never seen them. When I broached the subject with my group exercise director a few years ago, she said there isn’t enough of a demand to warrant having beginner classes. I saw her point. After all, a newcomer really only needs a couple of classes to get up to speed—and it can happen in any class by modifying it to their fitness level. That’s what I now tell people who’ve never done it and want to try it. Even though it’s a form of group exercise, indoor cycling is ultimately each individual’s own ride. So newcomers can dial down the intensity. In other words, you can take the DIY approach to make any indoor cycling class into a beginner class. Prepare Wisely for the Workout Fuel up with a light but nutritious snack at least an hour before the ride. Wear fitted, padded bike shorts (or regular workout shorts or capris) and a breathable tank top or t-shirt, all made of a cool, moisture-wicking fabric. Choose cycling-specific shoes, if you have them, or wear hard-soled athletic shoes (like running shoes, not soft-soled tennis shoes). Bring a water bottle as well to avoid getting dehydrated during the workout. Arrive Early and Seek the Instructor s Advice The most important thing is to get help in setting up your bike properly for your body. Having your seat at the right height and the right distance from the handlebars will make your ride safer, more efficient, and more comfortable; how high or low the handlebars are is really a matter of comfort, so decide what feels right to you. Also, ask the instructor how to change gears and how high they go, if it’s not immediately clear. Learn the Basic Moves and Body and Hand Positions You don’t need the instructor’s help with this. You can learn the basic hand positions and the primary moves (such as a seated flat, seated climb, standing flat, standing climb, jumps, and more) on the internet before you even step into the cycling studio. Posture Pointers for Indoor Cycling Don' t Try to Follow the Instructor s Cues Exactly Even if you’re in relatively good shape, it's a mistake to go full bore in your first class. Yes, you should heed the instructor’s cues for proper posture and correct form and for warming up and cooling down properly. And you should follow the general arc of the ride. But you may not want to make your maiden ride as intense (in terms of pace or resistance) as the instructor asks you to; if you do, you may end up feeling a bit queasy. For maximum comfort, it's best to ease into this form of exercise gradually. Listen to your body, pace yourself, and adapt the instructions to suit your needs. Be Patient With Yourself As with many activities and skills that are new to you, there’s a learning curve with indoor cycling. The first handful of classes you take may feel painfully challenging, but most people begin to feel more comfortable within a couple of weeks. As you gain strength and fitness and become more familiar with the moves, you’ll begin to push yourself harder and get into the groove of the rides. It’s a natural progression that will crank up the enjoyment and the benefits you get from indoor cycling. Get the Most Out of a Stationary Bike Workout 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mohr CR. Timing Your Pre- and Post-Workout Nutrition. Academy of Nutrition and Dietetics. 2019. Chiu MC, Wu HC, Tsai NT. The Relationship Between Handlebar and Saddle Heights on Cycling Comfort. In: Yamamoto S, ed. Human Interface and the Management of Information. Information and Interaction Design. Berlin: Springer; 2013. doi:10.1007/978-3-642-39209-2_2 By Stacey Colino Stacey Colino is a Certified Spinning® instructor and and group exercise instructor through the Aerobics and Fitness Association of America (AFAA). See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Get the Most Out of Your Stationary Bike Workout Ride On With the Ultimate Guide to Indoor Cycling Workouts The 7 Best Online Cycling Classes of 2022 12 Best Indoor Cycling Bikes, Recommended by Experts The 12 Best Exercise Bikes of 2022 for Home Workouts How to Use a Stationary Bike and Add It to Your Workout Routine How Can You Lose Weight With Indoor Cycling? 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