Bike Trip to Nowhere

by Dawn Brushammar

A few months ago, I found myself in a dark room with 15 total strangers. Loud music began to thump and everyone started moving rhythmically to the music. Thirty legs pumped in unison and sweat started to drip off of my forehead almost instantly. My heart pounded faster and faster as we picked up the pace. Sound sort of R-rated? Perhaps I attended a rave party? No, I was safely seated on a stationary bike with my feet securely strapped to the pedals, following orders barked out by a lone cyclist perched on a platform in front of me. Little did I know I was being introduced to my next addiction: indoor group cycling.

I recently bought a six-month pass to the local indoor pool at a reduced rate through my employer. I am a runner, and I thought I might enjoy swimming on the days that my training schedule called for cross training. I have terrible coordination and rhythm so aerobics is just not an option for me. I have never in my life done one single move remotely resembling what an aerobics teacher or video has told me to do. To my delight, the pass included access to the gym facilities and something called "cycling." I wondered what that was. I ride my bike every day outdoors, surely that is better than sitting in a room on a bike that goes nowhere? How could that be much of a workout? I was curious, and it was essentially free, so I signed up for a one-hour introduction. By the end of that first hour I was not only hooked, I was already secretly contemplating a career as an instructor. Does it seem impossible that I could get so into it on the first try? I am apparently not alone, as the craze is catching on all over the place.

Indoor fitness cycling is also known as spinning, power pacing, studio cycling or group cycling, depending on the brand of equipment being used and where the instructors got their training. The phenomenon began when "Johnny G." Goldberg wanted to find a convenient way to fit his world class cycling career into his life. He had built a family and despite being needed more at home, he still needed to get in many workouts per week. He and a friend opened the first indoor cycling center in 1989, in Santa Monica, California. Before long they also started training others in their methods, and studios began popping up all over the country and eventually worldwide.

The bikes, if you can call them that (they don't really resemble a traditional bicycle very much) are not at all like the exercise bikes I had seen before. When I think of stationary bikes, I picture either a regular bike on a stand, or one of those bikes where the front wheel is literally a large fan. These bikes are different. They only have one wheel, in the front, and are much more adjustable than a typical stationary bike. The seat can be moved forward and backward in addition to being adjusted for height. The handlebars are U-shaped allowing for easy grip regardless of what position you are in. There is a handy little knob under the handlebars that is used to adjust resistance as well as to brake. This knob is the key to the whole workout. Backpedaling is not possible as the pedals only move forwards. Each pedal has a cage for your foot so that you can strap in your shoes, as well as a clip for those with cycling shoes. A typical class starts with making adjustments to the bike you'll be using. Most facilities offer a beginner class where they will teach you how to make sure all of the adjustments are right for your size and ability so that you can enjoy the workout safely and comfortably. Everybody straps their pedals on and begins with a relaxing stretching sequence to soft music. This almost meditative portion is followed by a period of warming up where the goal is to get your legs moving and your pulse rising. Depending on what level of class it is, this will be followed by anywhere from 30 to 60 minutes (or even more in some advanced classes) of what is known as active cycling, where music and the instructor's commands lead you through imaginary hills, mountains, meadows and valleys. The leader is on a cycle too, often on a raised platform so that everyone has a good view of what he or she is doing. You adjust the amount of resistance on your bike yourself, so you always work out at your own intensity and pace. And unlike on real bikes, everyone gets to the finish line at the same time, so there is no struggling to keep up or waiting for stragglers. Throughout your journey, you will be asked to switch positions on your bike and adjust the resistance accordingly. There are three different hand positions and two different stances, which combine to make up different terrain. At the end of the active portion, the group is led in a cool down involving stretching. Once you climb off your cycle you wipe it down to prevent rusting, clean it off with a spray and head home. You will most certainly need a shower!

Two things that you cannot survive a spinning class without are a full water bottle and a towel. Both of them are a must due the massive amount of sweating you will be doing. Most spinning bikes have a water bottle holder, so bring a standard size water bottle and you will be all set. All of the instructors I have had have come around at least twice during the workout to fill up water bottles for those who need it. The towel is both for comfort and safety. You can use it to wipe off your forehead and face, but also to dab away any sweat that may drip onto the handlebars so that they don't get slippery.

Spinning can literally be a pain in the butt. Fortunately, by the time I attended my first class, I had been using a bicycle as my sole means of transportation for over two years, so my posterior was more prepared than most. The seats are not designed with comfort in mind and you may find yourself bruising or having pain after your first couple of classes. This can be alleviated fairly easily. You can either buy padded biker shorts or a gel seat cover that you can bring along. Don't let this scare you off--I have not personally heard of anyone having any major problems with this, and even if you do experience it, it will go away as you become a seasoned spinner and your muscles adjust.

No special clothing is required, but I would recommend functional, moisture-wicking fabrics over cotton. Also, you are going to get hot so shorts or capri pants are the way to go. If you find you really like spinning, you may want to invest in some bicycling shoes that actually clip onto the pedals. This will help you utilize your muscles on the full range of the pedals, so that you push and pull instead of just pushing down while cycling. Also, soft gym shoes are not very good for spinning in the long run because a lot of pressure is put on your feet. The cycling shoes are much sturdier and will protect your feet. These items are expensive extras though, so you should make sure you are in the sport for the long run before shelling out the cash.

Another thing to remember is that the instructor can make a huge difference in your enjoyment of the session. The fact that they plan the workout themselves and pick the music and the pace, as well as personally coach you throughout, means that personality plays a large role. My personal experience has led me to favor two particular instructors at my gym. One is a man with a very encouraging style, who hops off of his bike several times during long songs and peps us one on one. When he comes around and asks me, "Does it feel good?" my beet-red sweaty face beams with determination as I give him a thumbs up. My other favorite is a young woman who has the most calm, soothing voice. I also like that she counts off all of the numbers for us when we are doing combinations. Each of them sets a different mood and I like the way both of the workouts leave me feeling.

Indoor cycling is an excellent aerobic cardiovascular workout. It burns on average 10 calories a minute, or up to 800 calories in a typical hour-long class. You will also get killer quads and thighs and an exercise high like no other. I am training for a marathon, and do long runs very frequently, but I have yet to experience the feeling I get from spinning after a running workout. It is a different, more satisfying workout, and very habit-forming. I am so glad I took the plunge and dared to go to that first class, otherwise I would have never known the joy that is spinning. I suggest you check in your own area and see if you can get an introductory session. It's not for everyone, but you won't know if it is for you until you try. I never thought that riding a fake bike to nowhere would be so fun!