Indoor Cycle Class!
Welcome to Cycle!
Cycle classes are indoor cycling classes done on a stationary bike to music. The bike is fitted with a fly wheel which is controlled by a resistance dial and the resistance dial is controlled by you. Every time you turn up that resistance dial it is going to make you feel that extra work that your legs will need to put it. During the working tracks there will also be small hand position changes. This just helps with maintaining a good posture which is really important so that you don't get a sore back. During the the climbs the resistance dial is up. You are going to feel that burn in your legs. If you are not feeling the burn then you are not working hard enough. Then during the sprint tracks your legs will get a little rest but you heart will be pumping. Cycle is one of those classes that you will love to hate. While you are doing it you will think myself why do I do this? But as soon as you have finished you will feel that sense of great achievement. Just to give you hint your instructor can tell if you are working hard enough. So no cheating... If you take the time out to come to a class then make it worthwhile and put in the hard yards.. You will feel much better for it.
During the 45 min class we will take you on an adventure. One minute you will be riding down the Gold Coast motorway as fast as you can to get that heart beating quickly, a nice flat sprint and then before you know it we will turn that resistance dial on and you will be on your way to the top of Mt Cootha to give those legs a good smashing.
The class is broken up into 3 stages a warm up then about 30 minutes of hard riding and then a cool down and stretch. All 3 stages are equally important. The warm up will get those muscles moving before you put in the hard work. The cool down will bring your heart rate back down and then the all important stretch to help relieve any muscle soreness and prevent injury.
All of this will be done to your favourite tunes. The room will be dark so you can just put your head down and get lost in the music.
The best thing about Cycle is that anyone can do it. If you think that you are the most un-coordinated person out there well guess what? This is the class for you.
At Achieve we like to keep it personal so there is only 10 bikes this way your instructor can help you and can keep an eye on you to make sure that you are putting in the hard work... No cheating, just remember you are only cheating yourself!
Some of the great benefits of doing a Cycle class are:
What do I wear to Cycle Class?
You are going to work up a sweat so wear a comfortable light top. Shorts or ¾ pants can be worn. If you wear hot pant style shorts then beware that they may ride up and cause chaffing. If you are planning on participating in Cycle a couple of times a week then it might be a good idea to purchase a pair of cycle (padded) pants. It is best not to wear long baggy pants as you don't want them getting caught in the peddles.
There are gel seat covers also, these can be good however if they don't fit properly they can slip. So it really is best to just get the padded cycle pants. They may look a little funny but trust us your body will thank you for it.
The best shoes are those with a solid sole. You can wear bike shoes, the bikes are fitted with cleats so you can clip yourself in. If you are going to wear gym shoes make sure that you tuck in your laces so they don't get caught.
What sould I bring to Cycle Class?
The most important thing that you need to bring is a big bottle of water. The body actually requires much more liquid during an indoor cycle class than during normal outdoor cycling. During our 45 minute class you need to drink at least half a litre. You will sweat a lot during the class also so please make sure you remember to bring a towel.
What do I do when I arrive at Cycle Class?
Please arrive at the class approx 10 minutes before the class starts (15 if it is your 1st time). You will need to grab a pass so head into the shop and see one of the reception staff who will give you a pass, then head on down to the Cycle studio.
It is really important to make sure that you set your bike up correctly. If you don't then it will make your ride uncomfortable and can also cause yourself an injury. Your instructor will help you set up your bike. We need to make sure that your seat is the correct height and that your handle bars are forward and high enough. It is really easy to set up your bike once you know how. If you try and remember the number of holes for your seat height, it will be much quicker for next time. You will become an expert in no time!
Any personal items that you may bring please leave them in the allocated area in the Cycle studio.
How do I know that I'm using the correct technique during Cycle Class?
The main thing to remember is stay relaxed. Make sure you keep your shoulders down, keep your chest lifted and open (this will help you to breathe and get that much needed oxygen). Keep your elbows relaxed with a slight bend and make sure that you keep a light grip on the handle bars. Your workout will be coming from your legs so your top half is really only there to keep you stable. Keep your bike in a neutral position, bending forward from the hip. Try and avoid cycling in a hunched over position.
If you don't have enough resistance on the dial then you will bounce around in the seat. If your legs are going faster or slower then the beat then you need to increase or decrease your resistance. Don't worry it sounds like a lot to remember but you will get the hang of it really quickly. If you have any questions your instructor will be more than happy to help you out.
Always with any exercise breathing is the key. Try and take nice deep breathes through the nose and then back out through the mouth. Did you know that taking deep, steady breathes facilitates maximum transfer of oxygen to the muscular system and all of the bodies vital organs. This provides the body with the oxygen it needs to produce your best performance.
Common complaints and easy solutions to make Cycle class better for you!
If you get discomfort in the lower back this is most likely caused by the handlebar being too low in relation to your saddle. If you are used to sitting at a desk all day this might also cause slight pain as it is a different position than your body is used too. The easy solution is raise the handlebars a couple of notches.
The next most common complaint is soreness/discomfort in the buttocks and crotch region. This can be caused by by inappropriate workout gear or not enough time left between classes. This is an easy one to fix, just grab a pair of padded cycle pants or a gel seat cover. Also just check with your instructor that your saddle is not too high or too far back.
If you get any numbness or sore feet it is most likely because your shoe soles are too soft, your toe straps are too tight or maybe your feet are pushed too far into the cage. Try working out in a with a stiff soled shoe or maybe if you are planning on doing a few classes a week grab yourself a pair of proper cycle shoes. Just check that your toe straps are not too tight and that your ball of your foot is over the center of the peddle.
The last common complaint is numb hands and discomfort in the forearms. If you are gripping the handlebars too tight, you have tense shoulders or you are holding your body weight through your hands then this is the likely cause. Make sure while you are riding that you always maintain a light grip on the handlebars, give your fingers a wiggle to remind you to keep them loose. make sure your body weight is over the legs/saddle. Keep your shoulders relaxed and keep your elbows soft.
Ok I'm ready to do Cycle Class, how much does it cost?
| Casual Pass | 10 Pack | 25 Pack | 50 Pack | 100 Pack |
| $20 per class | $15 per class | $12.50 per class | $10 per class | $7.50 per class |
| Valid for: | 3 months | 6 months | 9 months | 12 months |
| Total Price | $150 | $312.50 | $500 | $750 |
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Why not grab a group of friends and hire the studio and instructor to do a private class (min 6) Ask your instructor for details.
You can always have a 1 on 1 Personal training session which will include a mix of Cycle and resistance training ask at reception for details.
Click here to Register Now for Cycle Class!