How to avoid common cycling mistakes
Surviving your first Cycling Session
Ah, indoor cycling. You can burn over 800 calories in 45 minutes, but you’ll work for every single one of those. Which makes indoor cycling classes a catch-22: there killer workouts, but downright intimidating if you’re not a pro. I sort of love that wobbly feeling you leave a gym cycling session with — you know you gave it your all, and you have no excuse not to splurge with a little chocolate bar on your way home. But whether it’s a zen, dance-y or hardcore athletic class, indoor biking can soundly kick your ass, leaving you winded and sore for days.
Fear not, cycling newbies: Follow my tips and you’ll kill it in class and be jonesing for another ride the next day.
Fuel your ride
Don’t ever bike on an empty stomach — your best is to eat a little something about an hour before you ride. “A great option is something simple that includes a carbohydrate and some protein, such as nut butter on whole grain bread. Also, bananas are great and filling. And also don’t forget to hydrate all day leading up to your workout!
Wear what makes you feel good
Indoor cycling is all about feeling great about yourself, so wear something that makes you feel like your best self! That said, avoid extremely loose-fitted clothing, which can interfere with the bike. And don’t forget a headband or bandanna: “You will sweat! If you have longer hair, a bandana will keep your hair tamed and sweat out of your eyes.
Ask questions
If your bike isn’t set up right, not only will you be uncomfortable, you’re not going to get the body benefits. Don’t be afraid to ask for help! It’s crucial to let your instructor know if you’re new at indoor cycling, since bike setup is so important. So you know how to avoid common cycling mistakes.
The most common mistake I see involves the height of the seat — make sure you do not have an extreme bend in the knee at the bottom of the pedal stroke, it should be a very slight bend. And handlebars are all about comfort level. If you have any kind of back issue or are a beginner, I’d suggest keeping the handle bars a little higher.
Don’t cheat
In every indoor cycling class, your instructor will talk about resistance, and how heavy the pedals should feel. Sometimes, it’s easy to go lighter than they suggest, but again, you’re just cheating yourself out of the benefits of the class. Generally, the right resistance for you will be challenging but something you can hold. When you push intervals, you should be bought to the point of breathlessness. If you do feel any discomfort in your joints, pay attention: “That might be a red flag that either your bike set-up is off, or that your form might need a tweak.”
Focus on your ride
When you’re huffing and puffing and then look over and see the girl next to you riding with nary a sign of sweat, it’s like uuugh. But, fitness is about getting strong and bettering yourself, regardless of where you are when you begin. Experiencing a new workout can be intimidating, but know that at some point everybody was new. It is up to you to control how hard you work.”
Go back
It is completely normal to feel discomfort and/or soreness if you’re riding for the first time. Make sure to drink during and before your ride to avoid feeling dehydrated, and enjoy the post-ride endorphin kick! After you ride a few times, you will learn to use your abdominals for support and sit lightly in your saddle. Your form will continue to get better. When riders see their progress and see that they are getting stronger, they’re motivated to return time and time again.
Thanks for hanging out for another Heart, Health & Pocketbook moment! Spin Guru signing off till next time!
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