Photo credit: Aberdeen Proving Ground
Are you a gym regular but have never tried an indoor cycling class? I’ve been there — and I’ve come back for more. Those sweaty faces and the loud instructor can look intimidating, but anyone can do it. With a bit of prep, it’s much easier and less scary than it seems. Follow these tips and you’ll be fine.
1. Build up your fitness first
If you haven’t been active for a while, spend some time building your fitness before your first class. My first ride felt brutal — 30 minutes and I nearly fainted. Don’t let that put you off. Start by cycling 10 minutes at low to medium effort three times a week. Each week add five minutes, and only raise the intensity when you feel ready. After about four weeks you should be able to do 25 minutes at a medium-to-hard level. This makes your legs stronger and your first class a lot more manageable.
2. Choose your instructor carefully
A great instructor makes a big difference. Music and coaching styles vary, and some teachers repeat instructions more clearly than others. The easiest way to find a good one is to pick the most popular class — ask reception which sessions are always full.
3. Arrive early
Classes start on time, so get there early to pick your bike and set it up. The instructor will help adjust it so it feels right.
4. Bike selection and bike checks
Choose a bike where you can clearly see the instructor — front, middle, or back row all work. Check the bike before you start:
– Seat: Is it steady and comfortable?
– Stability: Does the bike wobble when you pedal? If it does, tuck paper or a mat under it to steady it.
– Pedals and straps: Do the straps adjust and do the pedals turn smoothly?
5. Wear the right clothing
Rooms heat up fast. Wear breathable, quick-drying clothes — there’s a real difference compared with cotton. If you don’t have the gear yet, don’t skip the class; just make getting proper clothes a priority.
6. Bring your towel
A towel is essential if you sweat. If you forget it, use paper towels or tissues, but bring plenty.
7. Hydrate!
Don’t go without a drink. I learned that the hard way during my first class — my mouth felt like a desert by the end. Bring a water bottle and take regular sips. If you forget, you can usually buy water at the gym.
8. Do it at your own pace
You’ll be guided through different levels, but you don’t have to match everyone else. Ride at a level that suits you. As your legs get stronger, increase the difficulty. Don’t feel bad about going easier — the important thing is you showed up.
9. Take a longer break
Classes include hard intervals followed by short rests. If a rest feels too short, take a few extra seconds, pedal slowly, or skip an interval altogether. You’ll recover and do better on the next one.
There you go — everything you need to start indoor cycling confidently. No more excuses!