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Admit it. Weirdly fascinated, you watch that sweat-drenched, euphoric crowd pour out of a small dark room with claustrophobically close stationary bikes and pumped up tunes. You’ve noticed the over the top camaraderie among those freakishly committed early morning spinners. And several have lost significant “lbs”! bizMe asked Susan Hoffman, MS, and certified Spinning® instructor, “What’s the start-up knowledge necessary to feel like more than a rookie walking into that first spinning class? And what’s the 411 when cycling off the beaten path?”

Gear to get going

If you’re a minimalist, all you need for that first class is a lightweight tee and shorts, double-knotted sneakers, a hand towel, and one big, read it, BIG water bottle for sipping on before, during and after class. Pants are okay as long as the fabric is breathable and narrow at the bottom so as not to risk getting caught in the bike’s crankset as you pedal your way to new heights of endorphin-induced bliss.

If you are dying for a reason to get new gear, class junkies sport colorfully designed tanks or jerseys with wicking fabric to manage all the sweat. Spandex cycling shorts flatter no one but are padded in all the right spots for comfort over the long haul. If you decide to go the extra mile, visit a reputable athletic or cycling store for guidance.

Shoes make every outfit . . . and this is no exception. The cleats on the bottom of specialized cycling shoes vary – stationary, racing, hybrid, and mountain bikes each have specific pedal clips – and you want the perfect fit. Once you’re hooked, you’ll recognize cycling shoes create a much more efficient pedal stroke and more power per revolution! You’ll kick butt in class without sacrificing the comfort of your feet.

Final note on gear – many serious cyclists use heart rate monitors to keep track of progress both in class and over time. There are lots of manufacturers with good products out there: Polar, Garmin, Timex, and Reebok to name a few. The options can be daunting and maybe the cost, but the good news is you don’t need to go high end!

Tips for enjoying your ride

Now that you’re looking good, what are start up tips for making through a class, dignity intact? Your best 411 is a seasoned instructor. Come to class a little early and let your teacher know you’re a rookie. They will be delighted to set you up appropriately on the bike. Seats move up, down, forward and aft to best align your feet with the pedals and handlebars are adjustable to take into account the comfort of your back. Your instructor will show you how to operate the resistance dial to create tension on the flywheel and the “emergency brake” that stops the weighted flywheel from turning. You’ll learn the biomechanics for riding seated (in the saddle), standing (body up, hands out), and you may even be instructed on how to hover (excruciatingly similar to a moving squat).

Beginners and advanced spinners ride side-by-side as this unique format allows every person to adapt the instructor’s profile to their level. You are in control! Make it a goal to build your aerobic base before adding heavy resistance or lots of speed. This can take several weeks but your instructor’s specially designed playlist will keep you motivated one pedal stroke at a time. You’ll be guided through riding hills and flats, maybe even a stage or two of the Tour de France. Meanwhile, you learn how to do cadence checks – revolutions per minute – and how to monitor your rate of perceived exertion – quantifying physical stress, effort and fatigue. Suffice it to say if you’re at 6, you may as well be on the couch. Between 12 and 16 you’re working in a beneficial training zone. If you manage to climb to 20, call 911!

In the winter, some of your classmates may be competitive cyclists working on muscular endurance and lactate threshold during the off-season. They’re the ones that really dig the sweat! Sprinkle in a few triathletes plus a couple of injured runners and the energy of the crowd will draft you through any rough spots. If your gym offers classes specifically for athletes or ones that last over an hour, consider bringing a sports drink or energy bar to replenish during the ride. And if you miss that opportunity, eat a light snack consisting of 3 parts carbohydrate to 1 part protein within an hour of finishing and you’ll recover quicker.

The enthusiasm and music preferences of your instructor matter – a lot. You’re on the bike between 40 and 90 minutes and it can get intense. If you don’t find a fit right away, don’t be discouraged. Every class has it’s own feel so keep looking. Ultimately, the right instructor can coach you toward better stamina, strength, and speed.

Ready to fly? Hop on your perfectly set up bike, drape a towel over the handlebars, make sure water is nearby, and adjust the strap around your foot cage or clip in. Start pedaling, light resistance, and as the music gets cranking, let it roll!