Greetings Friends,
One of the things we are most looking forward to upon opening our Expansion is that we are hosting cycling classes! We've done a series of Facebook posts over the past several weeks but here is the info for those preferring a blog read. You can scan the quick recap immediately below or read the longer text of the original posts further down.
A QUICK SUM-UP:
Arrive 10-15 minutes early
Adjust your bike – the importance of this cannot be overstated. If you have questions, ask Nancy!
Start pedaling slowly even before class to warm up.
Don’t go too hard. It’s easy to get caught up in the adrenaline and music and energy and really push.
Depending on your fitness level, take a few classes to ease in.
Wear: padded shorts if you have them, breathable clothes, closed-toe athletic shoes or SPD clip cycling shoes, heart rate monitor if desired
Bring: large, easy to use water bottle and a towel
You are in charge of your own: Resistance, Speed, Experience. You do you!
Stretch after class and clean equipment thoroughly
Most of all: have fun and enjoy the feeling of accomplishment after!
Here is the full text of the original posts on FB for those wanting a more detailed read:
1. First Class? Arrive Early!
Plan on arriving 10-15 minutes before class starts to familiarize yourself with your cycle. You want your cycle as comfortable as possible for your workout, so it’s important to adjust it for your perfect fit and don’t worry, Nancy is here to help!
Just like a normal outdoor bike, adjust the seat to come up to your hip. Straddle the bike and place yourself up onto the seat (avoid standing on to one pedal at a time, this can break the equipment).
Once you’re on the cycle, clip your shoes in/place your feet in the straps and start pedaling; check to make sure pedaling feels smooth and natural. You will also want to adjust the handlebar height and proximity to support you in proper posture and alignment. Mostly importantly; feel free to adjust everything to whatever positioning is comfortable.
Once you’ve got the bike set up just right, make a note of your settings so you can set yourself up for future classes!
2. What to expect at class?
After arriving early and getting settled on your adjusted cycle, you’ll see other Guests doing likewise. Depending on class size, you’ll likely be surrounded by other cyclists, some new and some regulars. Like everything at TerraLuna, class will start promptly on time and you’ll be guided by Nancy through your entire experience.
When class starts, lights may dim and the music starts pumping. Depending on the class type, you will typically cycle for 20-50 minutes starting with a warm-up to get you and your body prepared. Class then kicks into a more challenging gear then towards the end of the class, the workout winds down with a cool-down period and final stretches.
3. What to wear.
Cycling classes can involve intense cardio, so sweating — even excessively — is inevitable. That’s why it’s important to make sure you’re wearing the proper clothing that will allow you to sweat efficiently and safely. The best type of clothing to wear for cycle class is made of lightweight and breathable and/or wicking fabrics. Consider athletic clothes that allow for the best range of motion plus comfort and remember that tighter fitting clothing reduces the risk of getting tangled up or chaffing, especially when sweaty. Padded cycling shorts/pants are not required but are highly recommended!
You may also wish to wear a fitness tracker/heart rate monitor.
4. Consider Your Footwear Options.
You are more than welcome to wear normal closed-toe athletic shoes for your class; our pedals have straps designed to secure regular shoes so your feet don’t slide off the pedal as you burn rubber!
You also have the option to wear dedicated cycling shoes. Our cycles are compatible with SPD clips. Cycling shoes enhance your workout by promoting more efficient use of muscular effort, movement, and momentum. The design of the shoe helps engage your muscles properly to lessen the strain on your feet and ankles that may occur in typical athletic shoes.
Regardless of your shoes type, proper fit is a must and remember to tuck your laces into your shoes/secure your laces!
5. Hydration is Key!
Water is the singular most important things to bring to any workout. Particularly during cardio workouts, it’s essential to give your body all of the water that it needs. Your body is going to sweat more than it’s used to, so make sure you fuel up with enough water. Bring a few bottles of water or a large reusable bottle to stay hydrated before, during, and after your cycling class. Please remember that water in a sealed/covered container is the only thing permitted in studio at TerraLuna (no sports beverages, coffee, juice, etc.).
And bring a towel. Trust us, you’ll need it.
6. Pace Yourself
You will be in a class with all different experience levels, beginners to experienced cyclers. As with all things at TerraLuna: you do you! You are empowered to pay attention to your body, listen to its feedback, and focus on your own experience rather than comparing yourself to anyone else.
It’s totally normal and expected that some people pedal slower and with less resistance than others. Over-exertion that leads to a rough recovery is just as detrimental to building fitness as is an injury and we want you to avoid any set-back.
As with any new fitness adventure, your body needs time to adjust to intense exertion. Set realistic expectations. Pace yourself. You do you. Take breaks as you need for water or just to take a quick breath.
7. Try Adjusting the Resistance Knob
As mentioned in the last tip, you can adjust the resistance of your bike for a more or less intense cycling class. Resistance is meant to mimic the experience of riding on an outdoor bike. More resistance is supposed to feel like going uphill, so it will take more strength and muscle to pedal as opposed to less resistance.
Again, it’s important not to burn yourself out, so adjust the resistance knob as needed and don’t feel pressured to work with more resistant than you can handle.
8. Check Your Posture
As Pilates teaches us: your posture is important! Cycling requires correct posture to ensure your muscles are working properly. Keep your back straight rather than hunching over to avoid straining your back. If you find yourself hunching over, your handlebars may improperly placed.
One of the goals of cycling is to keep core muscles engaged so be sure you're working with a properly fitted cycle. If you're not sure about your fit, check in with Nancy and then make a note of your settings!
9. Where Do I Sit?
As with all TerraLuna classes, there are no “assigned seats”, it’s first come/first choice. Don’t be afraid to sit in the front row, being closer to Nancy allows you to get more pointers and personalized attention.
Feel free to place yourself where you can see yourself in the mirrors to gauge your form, posture, and technique.
Get ready to #cycleon! Check the schedule and book here and we'll see you in class soon!
May you find peace in each day and joy in your body.
Blessings,
Lynelle
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