Celebrate National #bikemonth at the YMCA!
YMCA Members – bring a friend to try out one of our cycling classes for FREE! Now through May 27th!
What is Cycling?
I’ve never taken a cycling class before. What should I expect?
Every class is a little different, but one of the great things about the program is that it is adaptable to your fitness level. Remember that there’s no competition. Listen to your body and adjust the resistance on your bike accordingly. If you’re a first timer, let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the program fundamentals like heart rate training that will help you burn more calories, increase your strength and improve your overall fitness.
Do I have to be in great shape to participate in a cycling class?
Anyone can benefit from a cycling program. And because you can go at your own pace by controlling the resistance on your bike, taking classes is a great way to get fit and reach your fitness goals.
What makes cycling class different from other group exercise classes?
Top-notch instructors, invigorating music and visualization come together to make cycling class both fun and effective. If you’ve ever left a group exercise class feeling frustrated, you’ll appreciate that there are no complicated moves to learn with the program. Regardless of how fit, flexible or coordinated you are, you’ll get a great workout. Simply hop on your bike, set the resistance to the level that’s right for you, and let your instructor guide you through an incredible ride.
How many calories will I burn in a cycling class, and what is the approximate equivalent distance in road miles traveled?
The number of calories you’ll burn depends on a number of factors, including your weight and the intensity at which you exercise. On average, participants burn about 400–600 calories in a 40-minute workout. The “distance” traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.
How is taking a cycling class different than just riding a stationary bike?
Cycling class makes riding a stationary more bike fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make class an incredible experience.
How can I get more comfortable sitting on the saddle?
If you’re new to the cycling program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable.
Sometimes my toes go numb while I’m riding. How can I solve this problem?
The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn’t help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.
How do I calculate my maximum heart rate?
The best place to start is with the age predicted formula, which is calculated by subtracting your age from 220 if you are a male and from 226 if you’re a female. For example, if you’re a 30 year-old man, your Age Predicted Maximum Heart Rate would be 190.