Quick Tips to Prepare for Your First Indoor Cycling Class

If you're ready to give indoor cycling a spin (pun intended), consider these tips before your first ride.

1. Reserve a Bike in Advance

Cycling classes tend to fill quickly, especially at popular cycling studios. Ask about your studio's bike reservation policy—some have a first-come, first-served policy, while others allow participants to reserve bikes up to a week in advance. If you're committed to taking a particular class, go ahead and sign up early. Not only will this prevent you from missing out if the class fills up early, but it will enable you to choose which bike you'll ride during your class. This is nice if you're new—you can opt to hide out in the back row if you're feeling self-conscious, or you can pick a seat front-and-center if you'd like to see the instructor more clearly.

2. Ask if You Need to Bring Anything to Class

In most cases, you needn't bring anything more to a cycling class than your own body and a bottle of water, but it's always a good idea to ask the studio if they have suggestions for newcomers. For instance, they might suggest you wear padded shorts or bring a small sweat towel to stay comfortable and dry.

3. Fuel Up Before You Go

You don't want to attend a group cycling class on an empty stomach. Your body needs fuel to power itself through tough workouts, and if you fail to eat before class, you'll probably end up feeling weak and tired.

About 30 minutes to an hour before class, make sure you enjoy a small meal that incorporates carbs and proteins. For instance, you could eat half a peanut butter sandwich, a protein bar, or a banana and piece of string cheese.

While you're at it, don't forget to hydrate. Aim to drink one to two cups of water in the hour leading up to class, and take a water bottle with you so you can keep sipping as you ride. It's a good idea to drink several ounces of water every 10 to 15 minutes during high-intensity exercise. 

4. Pack a Change of Clothes

Remember how indoor cycling classes are sweaty, sweaty affairs? There's nothing grosser or more uncomfortable than driving home from the cycling studio wearing sweat-soaked clothing. Bring a change of clothes with you to put on after your ride...and don't forget clean underwear!

5. Introduce Yourself to the Instructor

Instructors are there to help. They want to get to know you. They want to know if you're new to class. They want to make you feel comfortable so you'll want to keep coming back. If you show up to class a little early and introduce yourself to your instructor, your entire experience will be better. You can ask for help setting up your bike and whether there's anything you should be aware of before you ride, and you can communicate how you feel about personal feedback. For instance, if you don't want other classmates to know you're new, you can ask the instructor not to draw attention to you or correct you during class.