If you've ever looked at a cycling studio and questioned the dark room, the loud music and people in tight pants sweating like crazy, you may have thought it’s only for hard-core cyclists.

Let’s dispel the myths right now. You don’t have to be training for the Tour de France to enjoy indoor cycling. You don’t even have to be able to ride a two-wheeler. In fact, it doesn’t matter if it’s your first time on a bike.

Indoor cycling instructors are trained to guide you all the way. They will help with everything from setting you up on the bike to explaining basic technique and motivating you through the workout.

So what do you need to know about indoor cycle training?

What to bring

Bring water, a towel, a smile and wear comfortable sneakers. As you attend more cycling classes you may become interested in specialist cycling gear, but it’s definitely not required.


Your fitness facility has taken care of the most essential tool for studio cycling – the bike. Arrive to class early and pick your favorite spot. If you’re like me, that’s right next to the fan.

Bike setup

When you arrive, introduce yourself to the instructor. Let them know you are new to indoor cycling and they will help you get started. The instructor will adjust your seat height, so you get full extension through the legs. They will help secure your feet on the pedals and ensure the seat is positioned to protect your knees. Your instructor will also make sure you’re able to reach the handlebars without straining.

Technical stuff

All the skills you need are taught in class. It’s very simple, just listen to the instructor. Indoor cycling workouts are designed for consistency and results. This means you get to focus all your energy on the workout instead of trying to figure out how much resistance to add or if you should be standing or sitting. Throughout class, your instructor will call out physical and motivational cues.

The first time you attend, you’ll be listening for the basic cues. As you keep coming back, you’ll pick up on tips for sprinting faster and climbing heavier. If you want to nail the basics before class, watch these short clips.

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