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Cycle Training is a
different type of workout - if you've yet to try it, you're missing a
great experience! Read over the guidelines, then come join us!
All Cycle classes are held at Shellbank.
Arrive Ten Minutes
Early
Please arrive early for proper setup and adjustments to the bike. Hasty
bike adjustments can lead to injury. Arriving late to class is very
disruptive to other participants. If a prior training session is ending,
wait for all participants to leave the area before selecting a bike.
Get Help for Initial Fitting
If you are a new rider, be sure to inform the instructor prior to your
ride that this is your first training session. The instructor can assist
in bike adjustments to fit your leg and torso length and demonstrate the
proper foot position and basic pedaling technique. Effective training and
safety are dependent upon proper fitting of the bike to your body.
Inform Instructor of
Your Goals and Limitations
Make sure that the instructor knows if you have any limitations (medical
conditions, injuries, etc.). The instructor needs to know what to watch
for during the workout. Never train if you have an injury that could be
exacerbated by cycling. For your own safety, do not attempt to ride unless
the instructor is present.
Bring Water and a
Towel
Adequate hydration throughout the ride is imperative. Indoor cycling
raises your body temperature and causes significant perspiration. With
good ventilation and cooling, you may be unaware of the amount of water
lost through perspiration. Drink plenty of water before, during and after
training. Bring a towel with you to each class. Please be considerate of
other riders by wiping down the bike and surrounding area after each
class.
Check Security of All
Adjustments
After set up, make sure that all adjustments are secure. Attempt to move
the saddle up and down, forward and backward to make sure the pin is
properly locked into the slot. Repeat the same procedure with the
handlebars. Toe clips and straps should be snug and comfortable, not
tight. "Light" resistance should be on the flywheel.
Do Not Exceed 80 RPM
Initially
If you are a new rider, limit pedal frequency to 80 rpm or less during
your first few rides. Establish control and "smart cycling"
technique before attempting to increase your cadence. Bouncing indicates
that your cadence is too high, add a little resistance to decrease it.
Avoid bouncing your buttocks on the saddle which can lead to pelvic floor
discomfort. To determine your cadence (pedaling frequency), count the
number of times your right knee comes up in 10 seconds and multiply that
number by 6 to determine your revolutions per minute (rpm). Never
attempt to stand on the pedals without resistance. Resistance
promotes balance and control while learning the standing techniques and
maintains smooth pedaling.
Take Frequent Postural
Breaks
The forward flexed position of the spine during cycling can become
uncomfortable. Your instructor will lead periodic breaks to stretch and
release the stresses on the back; however, whenever your back feels
uncomfortable, sit upright and arch back slightly for a moment, bringing
your arms up and back. Postural breaks are recommended every 3 to 5
minutes to relieve back and neck stress as well as undue pressure on the
pelvic floor.
Learn to Handle Loss
of Control
If you are pedaling too fast, decrease the resistance. If your foot slips out of the toe clip and strap, immediately decrease the resistance lever to stop the pedals, and then replace your foot in the toe clip and strap.
Enjoy, Learn,
Train—Don't Compete
Enjoy this exciting new program and use it to meet your own personal
goals. Keep in mind that a training session is not a competition. Measure
success from within!
 
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