indoor cycling instructor

  • Know Before You Go: Learning The Zephyr Lingo

    Lots of different workouts and fitness studios use their own type of vocabulary. Indoor cycling is no different.

    This blog post gives a complete guide to indoor cycling lingo for beginners in order to rock your first spin class in Bozeman, Montana

    Even if you have never taken a spin class before, you may have heard terms such as “flywheel” or “turn it up” come up in conversation. And, if you have tried it out, some of these phrases can still leave your head spinning – pun intended.

    If you are new to Zephyr, first of all, welcome. We are so excited to help kickstart your wellness journey, both physically and mentally, from a place of gratitude and sweat. We know you’ll love our workout and the community that comes with it.

    We also know that learning the Zephyr lingo can be a bit daunting. To help make your ride a smooth one, we’ve rounded up some basic words and phrases to give you some guidance before you hop into the saddle – and yes, that means seat.

    Here are some key cycling terms you’ll want to know before your next class.


    The seat. In almost every Zephyr class, there will be times where you are out of the saddle (standing up out of the seat) as well as in the saddle (sitting down). You want your hips to be all the way back on or over the saddle for a smooth ride. It may feel uncomfortable at first, but don’t worry, you’ll get used to the feeling after your second or third ride. If not, we always have seat pads to add a little extra cushion. Just ask our front desk staff before class!


    This is the actual wheel on the spin bike that provides momentum during your ride. As you pedal, the flywheel spins and and helps you build momentum. And when you add resistance (see below), you get a smooth ride that feels a lot like biking outdoors on solid ground.


    This refers to how hard you have to push and pull on your pedal stroke. This is adjusted using the red resistance knob just below your handlebars. You remove resistance by turning the knob to the left, which will make it easier to pedal. You add resistance by turning it to the right, which will make it more difficult to pedal by creating an uphill climbing sensation. The good news? Resistance is completely up to you! This is your time and your ride.


    This term refers to where your hands are placed on the handlebars as well as your corresponding body position. At Zephyr we have three positions. Your hands rest at the base of the handle bars in first position, parallel to your hips, seat in the saddle. Your hands stay in the same place for second position, but your body is out of your saddle, standing straight up with your shoulders over your hips (often referred to as a standing run). Your hands reach out to the end of the handlebars in third position and your body is out of the saddle with your hips over your seat. This position is often where we climb heavy hills. (It’s much easier when our instructors show you at the start of class, we promise!)


    Travels are a move you perform on the bike while in hand position three. Listening to the instructor’s cue, you shift your hips forward towards your handlebars then backward over your saddle for a set number of beats, using your core to initiate the movement.


    Transitions occur when your instructor cues you to move between hand positions one, two and three for a specific number of beats. Use your legs and core to initiate each transition.

    Tap it to the right

    This cue refers to adding resistance to your flywheel by using the red knob located just under your handlebars. A quarter turn to the right equals about one gear on your bike’s console. A full turn is roughly four gears.

    Zephyr it up!

    This means push yourself. It can be physical; adding resistance, pedaling stronger, or riding faster. It can be mental; focusing inward, showing up in the present moment, or telling yourself you are capable of more than you think. Whatever it may be, Zephyr is about making each class your own.

    For more information, visit our Frequently Asked Questions page to learn more!

  • 5 Tips To Rock Your First Zephyr Class

    We all know that cycling is a great workout, but let’s be honest – not many of us want to go outside during this time of year and ride in the snow, rain, and freezing temps. So riding inside to blood-pumping music and a motivating instructor? That’s definitely our style!

    Zephyr is one of the newest workouts to come to Bozeman.

    With rhythm-based indoor cycling classes and knowledgeable instructors, our guided rides created space for wellness, connection, rejuvenation, and transformation (and not to mention, endorphin-drenched sweat sessions).

    However, riding for your first time can be intimidating. From adjusting your seat height to figuring out what to wear, your first indoor cycling class can seem a bit complicated, but rest assured.

    No matter who you are or where you are in your fitness journey, you are welcome here. That’s our promise.

    Indoor cycling is a highly effective strength and cardio workout, and Zephyr offers great classes for people of all fitness levels. In one class, you’ll ride a stationary bike to the beat of carefully curated music-you will never take the same class at Zephyr twice. And, not only will your lungs be pumping, but you’ll also be working your calves, quads, glutes, core, and upper body (during our Uplift classes, which incorporate small hand weights) –making this a fun and effective full-body workout.

    If you are a little intimidated by your first ride at Zephyr, we’ve got you covered to make your experience a sweaty success. Just follow our tips below to rock -and more importantly, feel comfortable in- your first Zephyr class!

    Dress the part.

    Indoor cycling can be quite the sweaty experience. We recommend wearing moisture-wicking top to stay cool and tight pants or shorts so nothing catches on the bike. Padded bike shorts are also welcome! If you’d like a more comfortable ride, we have seat pads available in the studio as well.

    Customize your ride.

    Our bikes are meant to move with you, as each part of the bike is adjustable. But don’t worry, there’s no need to figure it out on your own! Your Zephyr instructor will help you set your bike up when you come into the studio (never hesitate to ask him/her questions!). A few simple adjustments to your seat or handlebar height will make all the difference in the quality of your ride, which makes indoor cycling truly for everybody.

    Clip in…or don’t!

    You may think that an indoor cycling class requires indoor cycling shoes. Nope! If you don’t have cycling shoes, you can still ride in your regular sneakers as our bikes work with both options. For regular sneakers, all you have to do is place your foot into the shoe cage and pull the strap to tighten. If you do have cycling shoes, just make sure they have SPD clips in order to clip into our pedals.

    Don’t forget to hydrate.

    Keep drinking water –before, during, and after! Staying properly hydrated is vital for energy, performance, and recovery. So how much is enough? For a 50-minute class, your body will need at least 50-ounces of water following your ride. If you forget your water or water bottle, we have a fill-station and water bottles available in the studio. Your first Zephyr water bottle is free!

    Do you.

    Each class at Zephyr is meant to provide a space where you can focus on yourself. Of course, we provide the guidance and the motivation, but everything we say is optional. If you don’t feel like increasing your resistance, don’t. If you feel like pushing yourself to go further, go for it. Zephyr allows you the space to give your body and mind whatever it needs that day.


    Walking into your first cycling class can be intimidating, but these tips will help make your first ride at Zephyr as welcoming and fun as possible. Just remember, once the lights turn down and the music turns up, your ride is all about you. Embrace it.

  • Fuel your Zephyr: How to eat your way to your best workout

    For our second guest blog post, we asked Makenzie Lewendal, local health and wellness expert and rockstar athlete, what she eats to fuel and recover from her sweat sessions, since what you eat before and after your workout is just as important as the workout itself. Let her help you make the most of your Zephyr rides – we promise she’s got you covered. We’ll let her take it from here!

    Makenzie Lewendal, local health and wellness enthusiast and this week’s guest blogger.

    Cycling is no joke!! Am I right?! I know for me, cycling is one of the only cardio workouts where I am pushed beyond what I ever thought I was capable of. Between sprinting on the flats, the resistance of the climbs and the endless sweat dripping from every inch of my body…I surprisingly leave feeling more refreshed than when I arrived. But, to get the most out of every ride, it is critical to fuel your body. This leaves you ready to hop right back on the saddle the next day – pun intended!

    So who am I? My name is Makenzie Lewendal. I like to say I have one of the best jobs around. I get to help people with two of their biggest investments – their health and their homes. My husband and I are Bozeman natives who own a local real estate company. While helping people buy and sell homes is a passion of mine, health and wellness are right up there, maybe even trumping real estate (shhhhh! Don’t tell anyone). I nerd out reading nutrition books, cookbooks, and experimenting how to take recipes I love and turn them into healthier versions.

    But, that’s enough about me! I’m here to talk about what your body needs for a cardio based workout. Let’s start with how to fuel your body before you hit the bike.

    How to fuel your body: To eat or not to eat before a workout?

    This seems to be the million-dollar question.  My answer…you have to experiment with what works best for you! We are all different and our bodies respond in different ways. If you’re someone who needs to put a little gas in the tank before a sweat sesh, make sure you eat a small snack 30-45 minutes prior. Choose a snack that is composed of low glycemic index carbs and protein, such as half a banana with a tablespoon of almond butter or whole grain toast with a tablespoon of almond butter. The carbs provide energy and the protein protects your muscles. Lastly – hydrate, hydrate, hydrate.

    Good hydration, good circulation, good performance

    Now if 5:00 a.m. rolls around and you aren’t hungry…I feel ya!! Countless people have told me “You have to eat before a workout.” I’m here to tell you I have experimented with both and working out on an empty stomach is what works best for me – but I do have a little secret. Hello supplements. Having a good quality supplement before working out will aid in energy and help you maximize workouts without having to eat.  My go-to’s for a morning workout are branch chain amino acids (I take a product called Catalyst) which help put a “protective shield” over my muscles.  This helps use fat for fuel instead of grabbing muscle for fuel. And, beets! My other go-to. Beets have been proven to help relax blood vessels, which allows for better blood flow to working muscles. I take this in supplement form as well, because let’s get real, nobody wants to take a shot of beet juice in the morning…or ever.

    Dripping sweat, out of breath, but on top of the world – now it’s time to recover.

    Helping your body recover is just as important as fueling your body. You have four critical steps after a workout. Replenish, refuel, stretch and sleep. Sweating is your body’s built-in AC unit.  Very effective, but needs a little love. Make sure you rehydrate with water and electrolytes after a sweat sesh. Also, make sure you are eating a 2:1 ratio of carbs to protein or 1:1 depending on your goals within 30 minutes after wrapping up a workout. This aids in fueling the muscles that just carried you through an intense workout.

    Stretching and sleep are often put on the backburner when it comes to talking about recovery.  Muscle soreness is one of the top reasons people skip workouts…stretching and foam rolling help relieve pain and lengthen your muscles!! Win-win. And finally, sleep! Aim for 7-9 hours of sleep a night!  I typically take a supplement full of magnesium and a combo of adaptogens to assist my body in recovering while I sleep.

    Sleep, recover, repair, crush tomorrow’s work out!

    Phew…that was a lot of information! Thanks for hanging on and absorbing it all!  If this post stirred up any questions, please reach out to me! My email address is  I would love for you to follow along with my housing and nutrition journey on Instagram as well. You can find me under @makenzielewendal.

    Want more advice from Makenzie?

    Join her at one of our partner studios, Pure Barre Bozeman, on Saturday, November 18th at 11:30 a.m. to participate in an interactive workshop to help you learn how to live a balanced lifestyle and take the confusion out of a hotly debated food group – carbohydrates. This workshop will give you a hands on approach to learn how to balance proteins, carbs and fats to help you achieve your goals.

  • Sweat: Your best accessory


    Chelsea Stewart, owner of Zuri Salon and founder of the blog Lipstick Lunges Life, has two early morning priorities: getting in a sweat-drenched workout and being able to get ready (read: look amazing!) quickly so that her time spent getting ready for work doesn’t cut into the time she spends working out. Turns out, she’s an expert at it! In our first guest blog post, Chelsea shares her top tips for going from sweaty to street-ready in a matter of minutes (yes, really!). Read on and check out her quick “how to” video at the bottom of her post!


    [author] [author_image timthumb=’on’][/author_image] [author_info]Chelsea Stewart lives with her amazing husband in beautiful Bozeman, Montana. She is inspired by kindness, a lover of fitness, believer in possibilities, motivated by love and driven by passion. She believes in following your passion, spreading your spark and leaving this world better then you found it. She is a hairstylist and certified personal trainer with an entrepreneurial spirit. She currently owns a salon and a wine and cheese tasting room with her husband in Bozeman. Her mission is to inspire women to be the best versions of themselves both mentally and physically.[/author_info] [/author]


    As an avid fitness enthusiast and also a beauty professional I know that TIME plays a big factor when determining whether or not to workout. As women we think that to go to the gym, get a ‘sufficient’ workout and get ready for work, school, errands or a party will take us a minimum of 2 hours.

    I used to be trapped in this mindset too. I would wake up extremely early just so I would have time to fit it all in before I went to work. I was sick of being a slave to my beauty routine and having it interfere with my workout or fitness class I wanted to attend so I made it my mission to find a better way and discover along the way that, ready for this? I LOVE MY HAIR DIRTY – especially from sweat. Think I’m nuts? Okay, but think about how much money we as women spend on texture sprays (many of them being sea salt texture sprays). Isn’t that what sweat is – a salty texture product?! If you learn how to work with sweat, it can be your best friend and help you achieve bangin’ hair in a fraction of the time. I love that I can workout, use the sweat in my hair to my advantage and still have it look “done.”

    OK, so your ready to give this sweaty hair styling a try?

    First things first: the less you wash your hair, the less oil your scalp will produce.

    In my salon, women tell me all the time that they HAVE to wash their hair daily or it gets greasy. I get it – I’ve been there, but before you are stuck in that belief, just TRY two weeks of washing your hair every other day and substituting with dry shampoo on the no wash days. I bet you will surprise yourself. Here are my top 6 tips for using sweat as your best accessory:

    1.  Avoid Oil Based Products On Your Scalp

    To train your hair to last 3+ days with out washing it, avoid using conditioner at your roots on your hair wash days.If you like to wear your hair straight- the first day is the best day to do it. BUT REMEMBER- the more you touch your hair the faster it will get greasy – so hands off.

    Avoid oil based products especially at the root because your scalp naturally produces enough oils on its own. If you have curly or frizzy hair and like the healing effect of an oil based product, make sure you just apply to the ends of your hair and remember that a little goes a long way.

    2. Wear A High Ponytail Or Bun During Your Workout

    This helps keep the sweat from your neck away from your hair. The less sweaty your hair gets the longer you will be able to go in-between washes.

    3. Blow-dry The Sweat Into Your Hair

    Before you add any product to your hair, blow dry the sweat out until it is 95% dry. I like to blow-dry in every direction to get height on top and then let my hair fall into place where it wants. If you have a distinct way of parting your hair, blow-dry the hair opposite of the way you normally part it- this will create height and volume- and then once dry, flip it to the side on which you part.

    4. Dry Shampoo Is Your Best Friend

    Once hair is dry (or 95% dry) lift the hair up into small sections, starting with around your hairline and spray in the dry shampoo. If you experience any white residue or excess powder from the dry shampoo just blend it in with your fingers or a boar bristle brush.

    5. Wash The “Bang”

    If your hair still feels greasy or oily after you blow-dry the sweat into it, you can always secure the  bottom section of your hair by tying it back in a ponytail and shampooing the top and/or front section of your hair (the “bangs”) and blow-dry and style  as usual. This will look and feel like you have clean hair in half the time.


    There are days on which you just don’t have the time to blow-dry the sweat out of your hair and style it and this is when your favorite bright lipstick is your hero. Slick that hair back into a topknot and apply your favorite shade and voila! You are ready to conquer the world.


    Check out Chelsea in early morning action here!


  • Welcome to Team Z, Allie & Marge!

    Team Zephyr is growing and we are so excited to welcome two new ladies to the crew – Marge Ramsden (on the left) and Allie Haag. If they look familiar, that’s because they’ve been riding at the studio almost since it opened. Their knowledge of the Zephyr style, excellent taste in music, and genuine, bright energy make them fantastic additions to our team. Read on to learn a little bit more about them, then catch their rides at the studio this week and beyond!

    What inspired you to become an instructor at Zephyr?

    Marge Ramsden: Ever since I found spinning, I knew I wanted to teach it. A fantastic instructor can curate a playlist that makes you want to move and sweat and Zephyr has inspiring instructors. Once I saw what they were doing, I wanted to learn from them!

    Allie Haag: I have played piano since I was 8 and music has always been a major part of my every day. I also grew up running, skiing, and playing sports throughout my whole childhood. When I came to college, I struggled to find a healthy relationship with exercise. I realized that I was missing the community aspect that I had gained through sports and skiing with my friends. When I walked into Zephyr, I knew that I had found a place that combined both the community and musical aspects of working out and I was hooked. The music motivates me to push myself further than I thought I could and the Zephyr community creates an energy like no other studio I have been to. I left my first few classes feeling renewed and wanted to spread that energy to others. Teaching at Zephyr allows me to guide people to a place of happy and calm that they may have not gotten anywhere else. I am so honored to be a part of that!

    Where can we find you when you’re not at Zephyr?

    AH: I am a senior engineering student at Montana State University, so you will currently find me at school majority of the time. When I am not at school, you can find me on any of the rivers in the area fly fishing or in Big Sky hiking and skiing. No matter what I am doing, you can usually find my dog, Sage, right along with me.

    MR: During the day, I am a middle school teacher at the Children’s Museum. I teach classes in programming, electronics, robotics and 3D printing! When I am not teaching, you can find me playing outside with my 5 month old golden retriever Nellie, hiking, or skiing.

    Music is an integral part of the Zephyr experience – what kinds will riders hear in your classes?

    MR: I love 80s grooves, dance anthems and modern pop music.

    AH: I remember my Dad playing everything from jazz to rap as a child. I grew up loving all types of music, so I try and incorporate many styles of music into each playlist. I am really drawn to alternative and rock music, but I do love a good country or pop song. I know that everyone in class is motivated by different types of music, so I try to hit on each throughout my ride.

    Sprints, hills, runs, intervals – what are some of your favorite parts of a Zephyr ride and why?

    AH: I am a cardio lover, so I love to sprint and run during my Zephyr ride. Going fast is so much fun, but it’s also an area that I am very comfortable with. I have a love/hate relationship with hills and intervals. They push me out of that comfort zone but when I do more of these exercises, I get stronger so much faster. I also leave the bike feeling so much more accomplished when I have pushed my body to a new limit on a hill. So, I guess a good balance of sprints, intervals, hills, and runs is what I love in a Zephyr ride.

    MR: I love hills with well-chosen songs – I find that I push myself that much harder when I am trying to stay with a loud beat.

    What would your advice be to someone who has never taken a Zephyr class before but is curious to try one?

    MR: Don’t be nervous! The music is chosen to make you want to move and as you improve it will become easier to push yourself and learn the movements. Just come in and seek the joy in the music!

    AH: Come in and try it at least one time. The group setting may seem intimidating but once you are in the class, it is truly an individual experience. So much of the work is controlled by the student, so no matter your physical level, everyone will leave sweaty and have gotten a good workout. The community at Zephyr makes sure each person feels at home and welcomed. Most importantly, I have always left with a smile and a refreshed, positive attitude towards the day (and who doesn’t want that!).

    You can catch Marge on Wednesdays at 2 p.m., Thursdays at 4:30 p.m., and Saturdays at 7 a.m. Rock out to one of her recent playlists here. Allie teaches on Tuesdays at 4:30 p.m., Fridays at 5:30 a.m., and Saturdays at 10 a.m. We love this playlist of hers!

  • #ZephyrIlluminate: Kelly Phalon

    The best part about the first three months of Zephyr? Meeting some of the kindest, most kickass and incredible people, and we’re excited to spotlight members of the Zephyr community in our new series, #ZephyrIlluminate. New business owner Kelly Phalon (pictured here with her awesome husband Ryan) has been riding at Zephyr since day one and hasn’t missed many days since. We caught up with her about what got her to sign up for the first time after being a lifelong runner, how she gets out of bed for 5:30 a.m. classes, and why her body told her “this was the change it needed.”

    How did you discover Zephyr and what convinced you to get in the door for the first time?

    I had been looking for a change. I had been a runner for 17 years and my body was just over it. I had mentioned to a friend that I to switch it up and possibly try spin. She mentioned that she was pretty sure there was a new cycling studio coming to town just a few doors down from her shop so I started googling and looking it up on facebook…just waiting for an announcement of when it might open. Once I found out I signed up for the first weekend of free classes. I knew it was going to be difficult and it was, but I was instantly hooked. I can’t explain what came over me, but it was a wave of emotion and then my body told me this was the change it needed.

    You are a 5:30 a.m. devotee! What motivates you to get out of bed and onto the bike every day?

    I have always been a morning person. I don’t feel right when I sleep in because I feel like I’ve wasted the day. I want to see the sunrise and breathe in the fresh air of the day. If you’re going to make a change and take care of your body it should be the first thing on your mind and the first thing you go and do. When your mind and soul are taken care of your motivation and positivity to accomplish all your goals just comes naturally. At least it does for me. We all have our stress and life events that cause us anxiety. Being a fairly new business owner, I’ve been experiencing much more of that than I usually do. Coming to Zephyr in the morning helps me let all of that go and realize I can only do so much and that I should take each task one at a time. It puts my life in perspective and helps me stay focused.

    What are some of your favorite things about class?

    I have so many favorite things about class. hahaha I love the energy of the instructors. I love that the music is loud and the room is dark so that you can just feel the music, the workout, and get gritty. I love that I don’t feel insecure here whereas a lot of “gyms” can make you feel that way. Each person in class is there for themselves. We all talk before and after, but the second class starts we’re all there for ourselves. It’s almost like there is no one else even in class. The focus and energy is unlike any gym or studio I’ve been to.

    What would your advice be to someone who hasn’t tried indoor cycling before but is thinking about it? Why should they try Zephyr?

    My advice would be to just do it. I have had a few friends say that they would never sit on a stationary bike. I always tell them, “don’t knock it till you try it.” It’ll change your life just like it changed mine. I’m not sure what an indoor cycling class is like at other gyms or studios, but Zephyr instructors work your entire body. Then they make you reach down and work out your mind. I’ve said it before, but I feel like this is my “church.” This is where I go to get my mind and body right and I am so thankful Zephyr has come into to my life.