Taking your first StarCycle class? Indoor cycling workouts have become increasingly popular in recent years, yet a lot of people (across all age groups and fitness experience levels) are a bit intimidated to try them. If you’ve finally decided to take the leap and sign up for your first indoor cycling class with StarCycle, you might be nervous. But fear not, we’ve got your back with some tips to help you crush your first class.

FUEL UP + HYDRATE
Our signature indoor cycling workout is going to leave you sweaty and empowered (in our studios, sweat is a badge of honor). That’s one of the things our members love most about us! To prep for your first ride, you need to fuel your body in the right way. Set yourself up for a successful class by eating and hydrating properly before you get there. Drink plenty of water beforehand and bring a large, refillable bottle with you so you can hydrate during and after class.

DON’T BE AFRAID TO SIT UP FRONT
Try to arrive to class with 5-10 minutes or so to choose a bike and adjust it to your specifications. And don’t worry, your instructor is there to help to get everything set up perfectly. It might feel overwhelming to pick a spot up front for your first class, but as a new rider, this is actually the best way to become acclimated. From this view, you can see exactly what your instructor is doing and catch on much more quickly, rather than feeling lost in the crowd.

GEAR UP
Worried about what to wear? As a basic rule, dress for performance. Wear a tank top or a moisture-wicking shirt for temperature control. Something more fitted like leggings are much better than sweatpants or anything loose. At StarCycle, our bikes are compatible with Look Delta cleats; you’re welcome to bring your own, or you can rent them at the studio for $2 per class.

KNOW THE LINGO
Indoor cycling jargon can be a lot to take in at first. It’s a good idea to familiarize yourself with some of the lingo you might hear in class ahead of time. Your instructor will definitely mention resistance knob, which you can control with the resistance knob on your bike. This control determines how hard your muscles will have to work to increase your revolutions per minute. You’ll have to match these numbers in class by increasing or decreasing the knob. You should also know what a “tap back” is before you go to class. This refers to when a rider raises themselves out of the saddle and then returns almost to the seated position before repeating the process again. It’s an exercise that strengthens the core, quads, and glutes and will probably be used in your first class. StarCycle is a total body workout, so get ready to use all major muscle groups on your first ride!

RIDE FOR YOURSELF
At StarCycle, your first ride, and every ride, is about you. The lights are down, the music is up, and you will be able to hone in on the movement in your body. Your first class might be a lot for you to take in, and that’s okay. Between the physically taxing indoor cycling workout, the music, the full body movements, and all of the new things to learned, you might feel overwhelmed. Remember that it’s okay to take a minute to slow down – you’ve got this! And you should definitely remember to breathe. Above all else, listen to your breath and to your body. By keeping your breath constant, you’ll allow your muscles to work the way they should and reap the mindful benefit of the StarCycle workout.

Some of our studios even offer a StarBasics workshop to help out new riders get acquainted with the bike and our signature format – check your local studio for more information. We hope these tips help to make your first indoor cycling workout a lot more fun and a lot less daunting.

Indoor cycling classes can seem intimidating at first, but there’s a reason why once your start, you can’t stop. Just ask our members! Long time StarCycle member Amy C calls StarCycle ‘her sweaty obsession’. Once you get into the saddle for your first class, you’ll very quickly find yourself prioritizing your schedule to make sure you can always get to your bike at least three times a week. Don’t believe us? We polled our members for five reasons why our signature indoor cycling classes will win you over.

1. The Health Benefits
   There’s nothing quite like indoor cycling class to give you that amazing workout you’re always looking for. Bonus! StarCycle takes it up a notch my incorporating total-body elements into every single class. The American College of Sports Medicine recommends that adults get 30 minutes of moderate intensity exercise five times a week (or 20 minutes of vigorous cardio three days a week) at the very least. Our cardiovascular workout will strengthen your heart, tone your entire body, and you won’t have to deal with the physical toll of a high-impact workout. It’s seriously one of the best possible things you can do for your body and overall health. And why not have fun while doing it? At StarCycle, we make every class a dance party on a bike.
2. The Stress Relief
   If you’re feeling anxious or overwhelmed, heading to one of our studios and getting on the bike is one of the smartest decisions you can make. At StarCycle we create an environment that allows you to leave your mental baggage at the door and cycle your worries away – one beat at a time. And of course, because cycling workouts are on the intense side, you’ll produce more endorphins leaving you feeling stronger and shining brighter the rest of your day.
3. The Killer Music
   For those who love to get lost in the music and find that moving to a beat is therapeutic, there’s no better way to workout than an indoor cycling class at StarCycle. Music is a fantastic motivator during exercise. Research has found that athletes tend to work out harder when they listen to music that has a faster tempo. The beat of the music can help you reset and allow you to stay driven during class, thus ensuring you get the best workout possible.
4. The Team Mentality
   Although some people enjoy an independent workout, there’s no denying that working out in a supportive group can push you to do your best. All that synergistic energy can have a positive impact on your overall experience. It turns what could be a boring workout class into a super charged 45-minute ride full of twists and turns. It turns the concept of ordinary exercise on its head. Our community is incredible and our team of instructors are there to cheer you on every step of the way.
5. The Party
   For some people, thinking of a workout as “fun” might seem like a stretch. But even those who haven’t particularly enjoyed exercise in the past will find there’s something special StarCycle. The variety of the moves, our community, and the energetic focus will allow you to appreciate exercise in a whole new way. We make exercise fun! Once you start attending classes at our bike studios in Portland (and beyond), you may soon find yourself hooked on cycling. It’s that fun.

Want more info on how you can become a member at one of our studio locations in the greater Portland metro (Lake Oswego, Cedar Mill, Happy Valley, Vancouver, Felida) or Denver Metro (Highlands Ranch / Centennial)? We’ve got great news! Now through the end of the month we’re offering $20 off your first month of membership. Find your local studio for more information.

At StarCycle studios, we believe in riding hard. Not only will you see the best physical results, and get a tremendous mental boost, but you will also see how much you are capable of doing.

But riding hard is only helpful if you are also riding safe. That is why we are putting this post together: to help you push yourself to the limit without crossing it. With these steps in mind, you can break a sweat while still honoring your body.

Step One: Talk to Your Instructor
If you are new to cycling class, or even if you are just trying out new indoor cycling studios in your area, it is important to communicate that to your instructor. Once they know that you are new to indoor cycling, they will keep an eye on you throughout the class.

They will also be able to take the time to explain to you some of the technical points of cycling fitness that can often be neglected. Just like every other form of exercise, proper form is paramount. Those technical pointers will help you improve your form and better enable you to avoid injury while riding.

Additionally, if you are injured or need to take it easy for any other reason (pregnancy, for instance), let your instructor know that too. Part of their job is to help motivate you, so if they are unaware of extenuating circumstances, you can bet they will try to push you to work harder. Additionally, if they know about your circumstances, they can often provide some tips to help mitigate any possible damage.

Step 2: Adjust Your Bike
Proper form isn’t going to do you much good if your bike isn’t properly set up. Before your fitness class, it is important to adjust your handlebars and your seat to the proper height for your body. Your seat should reach the top of your hip, and you should be able to reach the bottom of your pedal stroke with your knee still slightly bent and your foot flat.

For your handlebars, you have two things to think about. First, they need to be close enough that you can reach without leaning forward. Additionally, the handlebars should be higher than your seat at a minimum.

Step 3: Listen to Your Body
You know your body best, so if something feels wrong to you, don’t do it. It might be tempting to overexert yourself, especially if your cycling class instructor is telling you to push it. Understand that is your instructor’s job to make the indoor cycling experience as rewarding as possible, and it is your job to know when to say “enough”.

Finally, remember to hydrate well before heading into class. When you know you’re going to cycling class that day, make sure to drink plenty of water in the hours leading up to class.

Exercise classes and indoor cycling studios are an excellent way to stay in shape. In fact, researchers have shown that only 30 minutes of cycling each day will help you burn almost 11 pounds of fat during the span of a year. But just like other types of fitness classes, there is a chance you might get hurt if you do not use the proper technique or push yourself too far.