Questions we are often asked.  Scroll down to read answers:

What types of classes do you offer?
Is there a beginner’s class I can go to?
What about fitness benefits and calories burned?
Equipment:  pedals, shoes, bikes, stuff to bring?
Is this for outdoor cyclists?
How often should I come?

What types of classes do you offer?
Most of our classes are 50 minutes long and tend to be “interval” training…..that is, high exertion followed by recovery.  Indoor cycling is a tremendous way to burn calories, up your metabolism and improve cardio fitness.   The experience in each class varies depending primarily on the instructor’s style, and their musical selections.  To learn more about an individual teacher’s style, you can click their name on the schedule page (see link to the right).   We encourage instructors to be creative with music, and use a variety of genres.  This really keeps the classes motivational…….even inspirational, and most importantly……fun!

What types of classes do you offer?

Specialty classes you will see on the shedule from time to time:  90 minute “endurance” class,  Teen cycle, Musical themes:  Motown, U2, Grateful Dead, 80′s, 90′s,  Women with attitude, Reggae/Ska, and a lot, lot more.  (Note: musical themes and song recommendations are always encouraged!)

Is there a beginner’s class I can go to?
We do have an “intro” class on the schedule if you would like a brief primer before your first class……but you can also just come a few minutes early to a regular class.  One of the great things about spin classes is that they can be adapted to any fitness level.  With proper coaching, you can adabpt the level of the workout to your own goals and abilities.  You’ll be amazed at how quickly your fitness and strength will build.  Our teachers will actively coach you through the basics on your first few visits.

What about fitness benefits and calories burned?
We love this question.�
Per the U.S. Department of Health  “…..regular physical activity substantially reduces the risk of coronary disease, stroke, colon cancer, diabetes and high blood pressure…..and helps to control weight, contributes to healthy bones, muscles and joints….reduces symptoms of anxiety and depression…”  Need we go on?  Cycling is also “low-impact” without the joint stress that you get from “ground-pounding” sports and activities.  It is therefore “soft” on your knees, hips, back and other joints.

Calories burned?  This all depends on the individual and the amount of exertion used.  Cyclists in a spin class working hard can burn from 400-800 calories in a 50 to 55 minute workout such as sessions.  

Equipment:  pedals, shoes, bikes, stuff to bring?
Dress in cool clothing or layers — the workout gets warm.  Many people wear cycling shorts — they are not absolutely necessary, but are great for easing saddle soreness (especially in the first few classes).  Bring a bottle for water, we provide towels.   Sneakers are absolutely fine but “clip-in” cycling shoes also work.  We have Schwinn Evolution Pro bikes that are in excellent condition. We recommend SPD cleats and our bikes will accept SPD or LOOK.�
The only other two things we ask you to bring are a smile and a positive attitude!

Is this for outdoor cyclists?
Most of our riders are not regular outside riders, but 25%  are highly active road and mountain bikers —- they find this an excellent interval training workout for building strength and endurance and working on cadence.  

How often should I come?
Depends —- on your own schedule and your other fitness and exercise activities.  Cardio fitness is recommended 3 to 4 times per week — we have riders who come that often, but many ride once or twice.  The average is about 2 per week.  At that level, you will feel results.