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Safety Instructions for Indoor Cycling

Exercise Safety

YOUR SAFETY IS OUR TOP PRIORITY. Check with your doctor before attempting any new exercise routine (indoor cycling, fitness or yoga) if you have any medical problems, health concerns or past injuries.
If you are pregnant or are working with an injury let the instructor know before class so they are aware and can advise you how to adapt your practice.
Listen to your body. Start out slow. Learn the basics and build strength, flexibility and stamina gradually. Get a solid foundation you can build upon.
You are responsible for your own wellbeing. If you experience sharp pain, nausea or major discomfort during class stop and take a break. Stretch the boundaries of your limitations cautiously and avoid forcing your body into any position. Go only as far as you can without straining or overstretching.
Familiarize yourself with our Bike Safety Instructions if you are attending an indoor cycling (spinning) or combo class. Please read Yoga Etiquette if you are attending a yoga class.
If you have any questions regarding any exercise please ask the instructor before or after class.

Yoga Etiquette

Please respect the space and the other students.
The yoga studio is designed as a safe space where students can explore the practice without distraction. It’s best to practice on an empty stomach with a clean body, fragrance, lotion and oil free. Wear suitable clothing that allows for freedom of movement.
Switch off your cell phone before you enter the studio and keep it off until you are back in the hallway.
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Bike Safety Instructions

SAFETY FIRST! . You won’t find us doing questionable things on a bike that can put your body at risk. Here are some tips for you to stay safe during your ride and so you can focus on feeling great during and after your ride:

  • During bike setup, make sure that the handlebars, seat post and seat slider are securely attached and that all pop pins are engaged and tightly secured.
  • Place the ball of your foot over the center of the pedal. Look to check that your shoelaces are tucked in and your feet are securely attached to the pedals.
  • Note that because our bikes have a fixed gear, you must gradually reduce the speed of your pedal strokes to stop the pedals from moving. To decrease the speed of your pedaling, press down on the red resistance knob to stop the pedals.
  • Always keep hydrated before, during and after class. If you begin to feel faint or dizzy, slowly stop pedaling, carefully dismount from the bike and inform your instructor immediately.

Starting Out

  • WATER – Stay hydrated before, during, and after your class. Bring a water bottle and you’ll find a place to keep your water handy on the bike so that it’s easy to reach and drink water during your workout.
  • TOWELS – Sweat it out. During your workout, expect to work up a great sweat. We provide small workout towels to place safely on your bike.
  • WHAT TO WEAR – Stay comfortable in everyday workout clothes such as a tee shirt or tank top, form-fitting bottoms and tennis shoes. Once you’re ready to fully gear up, we also recommend moisture-wicking tops or cycling jerseys, cycling bottoms with padded support and cycling shoes and socks.
  • SHOES – For your first classes, tennis shoes will work just fine. Eventually, you’ll want cycling shoes to make a great class even better. Our bike pedals are SPD® cleat compatible. Cycling shoes can improve your ride in so many ways.

Bike Set-Up

There are basically 3 things you’ll need to adjust on your Spinner bike:

SEAT HEIGHT – Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke.

FORE/AFT SEAT POSITION – Your arms should be a comfortable distance from the handlebars and your elbows will be slightly bent.

HANDLE BAR HEIGHT – For your first several rides, start with the handlebars in a relatively high position. As your flexibility increases and you become more comfortable on the bike you can begin to move the handlebars downward until they are nearly level with the saddle.

Riding Form

It is important in class to work on form and fluidity. Eliminating unnecessary movements will maximize the efficiency of the workout and leave you energized instead of fatigued. There are five core positions:

1. Seated Flat:

    • Sitting down with hands close together on the flat horizontal part of the handlebars;

2. Seated Climb:

    • Sitting down with hands wide on the horizontal part of the handlebars;

3. Standing Flat:

    • Standing up with hands wide on the horizontal part of the handlebars;

4. Standing Climb:

    • Standing up with hands on the vertical part of the handlebars; and

5. Jumps:

    Transitions between seated and standing positions while hands remain wide on the horizontal part of the handlebars.

Stay in control, and focus on form and smooth transitions. There should always be some resistance on the pedals. Become familiar with all movements at a moderate pace before attempting to increase speed.

Excessive upper body movements on the bike can be unsafe and should not be used in a class. A few of the movements to watch out for include pushups, twists, crunches, shoulder drops and cornering.

Don’t be afraid to ask for help. All our instructors will be able to assist in setting your bike up properly and to ensure proper form.

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