Whether you’re a dedicated cyclist or not, indoor cycling classes have plenty to offer for everyone. For the casual cyclist who’s looking to do some cardio work, you’ll be hard pressed to find a more intense—or fun—workout . It’s especially beneficial if you have bad knees or are nursing an injury, since cycling is a no-impact sport. For cyclists, indoor training classes are an excellent way to improve power and stamina, as well as a fun group event that can spice up your training and help pass the winter months.
Some Performance Bicycle stores host free weekly indoor training classes. After business hours, the store staff will set up stationary trainers for everyone who shows up for a fun, indoor group ride. All you need is yourself and your bike, and the store staff will take care of the rest. If you’d like to know more, you can contact your local Performance store for more details. If you’re a member of a gym, they may also offer indoor cycling classes (sometimes called Spin ® classes) in special studios equipped with stationary bikes. Sometimes they may feature coaches that you push you to ride harder, local DJ sets, or movies. But as with any exercise activity, showing up ready with the right equipment will enhance your experience.
While technically you could jump into any indoor cycling class with standard running apparel and shoes, a few small upgrades will help you get the most out of your experience. Two things in particular will really boost your experience – cycling shoes, and cycling shorts.
95% of indoor cycling bikes have pedals that use 2-bolt style cleats. This means you can pick up a simple pair of cycling shoes and cleats to attach your feet to the pedals (temporarily). Using clip-in (called clipless) shoes and cleats will give your legs a more complete work out and make staying on the pedals during hard intervals a piece of cake. Check out the Pearl Izumi X-Alp or X-Road shoes . These look like casual shoes but perform like a good pair of mountain bike shoes. The best of both worlds!
Once you find the pair of shoes that’s right for you, you’ll also need cleats. Cleats are typically sold with pedals as each pedal design uses a different type – but you can easily pick up some cleats on their own to match the pedals you will be using. If you’ll be using a stationary bike at a gym or fitness studio, it would be best to double check with your indoor cycling instructor as to which type of cleats your indoor cycling bike will accept. As mentioned, the vast majority of indoor cycling bikes use 2-bolt, SPD style cleats such as these. Don’t forget to buy the cleats or the shoes will just be for the looks. To learn how to mount the cleats, click here.
The second thing you’ll need to purchase is a simple pair of cycling shorts (click here for baggy shorts, or here for lycra shorts). Simple cycling shorts have a slim pad called a chamois that will help sitting on the bicycle seat be more comfortable. A cycling chamois will also wick away sweat (don’t wear underwear under your cycling shorts). A great place to start would be the Performance Nevado shorts, available in both men’s and women’s. These shorts provide the benefits of cycling shorts with a baggy outer layer so they don’t look like cycling shorts. The added comfort will help you stay on the bike seat longer and the more you ride, the more fit you will become.
Another great benefit of cycling shorts like these is that once you’re ready to take your newly formed cycling legs out onto the open road, you’re already partly outfitted. These shorts and shoes will work as well outside as they do in the indoor cycling studio, giving you the same increased comfort and efficiency on the road as they do in the classroom.
If you’d like to do your own version of an indoor cycling class at home, then a stationary trainer is a great option. A stationary trainer is like a treadmill for your bike. There are a few different models to choose from (you can learn more here), but they all provide a pretty good workout. If you want to do your class in your own basement or TV room, a stationary trainer is a great option. For more advice on training at home, check out our article on the Performance Bicycle Learning Center.