Riding at Zephyr is all about having fun, working on your fitness, and listening to your body in order to have the best ride possible. It’s also about having a safe and effective ride both on and off the bike.
Earlier this month, we had our very first Zephyr 101 class where we went back to the basics. We touched on setting up your bike properly, correct form in all three hand positions, and how to move through transitions safely and smoothly. Our riders walked away feeling empowered, confident, and ready to tackle their next indoor cycling class.
So for this month’s blog post, we wanted to share all of the information we covered in Zephyr 101 with those that didn’t get the chance to join us in class.
Below you will find a few riding do’s and don’ts in order to stay safe, have fun, and get the best workout you possibly can.
Remember Your Form
Pull back in the saddle, lightly grip the handlebars, make sure your airways are open, and keep your core engaged. Good form should be your number one priority – even before the beat.
Hydrate (All Day)
Zephyr is one of those workouts where you sweat…a lot! That’s why it’s important to replenish those lost fluids and electrolytes through drinking water before, during, and after class.
Embrace The Sweat
Sweating is your body’s way of cooling itself down, which is a very good thing. Embrace it! If you need to wipe some of it away, we provide towels at no extra charge to every rider who takes class.
Move To The Music
At Zephyr, we ride to the beat of the music. You want to find the downbeat and start to move your pedal stroke to match it. Once you find it, you can adjust your resistance knob to either slow your legs (more resistance) or speed them up (less resistance).
Book Ahead Of Time
We are so thankful for those who continue to ride with us week after week, and also to our newbies trying us out for the first time! This means that we are getting busier, so it’s a great idea to book your class ahead of time. Our new website makes booking easier than ever or you can download the free MindBody app!
Modify If Needed
Our instructors are meant to give you suggestions and cues, but if something doesn’t feel right, we encourage you to adjust and listen to your body.
Indoor cycling is a great workout for endurance, stamina, and strength. In order to fully maximize your workout, we suggest stretching for a few extra minutes after class or when you get home from your ride.
Compare Yourself To Other Riders
There is no “one size fits all” approach for every rider. Each person looks different and uses different resistances, yet, we are all capable of amazing things.
Tense Up On The Bike
A huge piece of the foundation is the breath. Make sure that the airways are open and that your head is fully aligned from the top to the back of your tailbone. Always come back to that inhale and exhale as it allows you to relax into the movement.
Show Up Late
We pride ourselves on being respectful of everyone’s time by getting you in and out the door right on schedule. If you know you’re going to be late, just give us a call so we can plan accordingly and get you a bike by the door setup for a smooth transition.
Ride Without Resistance
You want your muscles to stay engaged for a safe and effective ride, and by riding without resistance, you increase your risk for injury. Always remember you can come back to that base gear at any time.
Rely On The Handlebars
The handlebars are merely a guide for your hands in each of the three positions. In order to keep your core engaged the entire time, rest your hands lightly on the handlebars and focus on your breath.
Skip The Stretch
Stretching is so important in cooling your body down and bringing your mind back to neutral. We stretch after every ride because we see it as an opportunity to maximize your workout.
Be Afraid To Ask For Help
Our instructors are highly trained and educated professionals who are there to help you. Don’t be afraid to ask.
For more indoor cycling tips, check out our recent blog post on learning the Zephyr lingo!