CYCLE CLASS 101

• Arrive 10 – 15 minutes early and introduce yourself to the Certified Group Cycle Instructor, informing him/her that you are a new participant. He/She will be happy to set up your bike and provide you with a few safety precautions to assure a fun and safe ride.
• Bring a small towel and filled water bottle. Take small sips every 15 minutes.
• Keep your feet moving and pedals turning the entire class. You are welcome to sit up and drink water as needed.
• Keep a neutral foot position on the pedal, slightly pushing down through your heel. *Avoid pointing your toes.
• Engage your core musculature. Think, “Belly button to spine.”
• Maintain a slight hinge at your hips.
• Keep your shoulders down and relaxed and chest lifted.
• Maintain a neutral spine position.
• Use your leg and core musculature for power, strength, and endurance – Not your upper body.
• Gradually increase intensity each class. Start in the seated position and transition to the standing position after you build leg and core strength.
• If you need to leave class early, slowly lower your resistance and speed, and stretch the major leg muscle groups (ie. Quadriceps, Hamstrings, Gluteals, Adductors, and Calves) for 10 – 30 seconds each muscle group. *Do not disrupt the class during your exit.
• When you leave, try to make eye contact with the Certified Group Cycle Instructor to confirm that you are okay.
• Be respectful for the Certified Group Cycle Instructor and your classmates, and do not use your phone during class. Further, save your conversations with other classmates for   before or after class.