Appropriately enough, they’re called indoor cycling shoes and they’re available for men and women, mostly from specialty internet retailers.

Why Are Indoor Cycling Shoes Useful?

First of all, let’s clarify … an indoor cycling class participant doesn’t absolutely need to wear indoor cycling shoes. All purpose gym shoes work just fine. However, there are a couple of benefits to indoor cycling shoes.

If you wear a pair of standard athletic shoes, you’ll need to place your feet inside the pedals and strap them in. Not a big deal … but it does put a little more strain on the top of your ankle (the tendons), because you’ll be pulling the pedal up through your pedal stroke as well as pushing down.

With indoor cycling shoes, the bottoms are equipped with special “clips” that look like nodules or cleats. They are designed to clip onto the tops of the pedals, thereby eliminating the need to strap your feet inside the pedals.

So there’s a significant advantage, especially if you’re an indoor cycling class regular. You’ll be able to generate more pedal power and have a much truer pedal stroke because all the energy of your leg push will be on the pedal moving downward.

More importantly, indoor cycling shoes save a little wear and tear on your ankle joints.

Typically, a pair of indoor cycling shoes runs anywhere from about $60 upwards to $200. They are available for both men and women and are crafted from breathable and pliable (yet durable) material that’s ideally suited for a warm and humid indoor cycling room.

With fitness equipment, we’re big advocates of “don’t buy something you won’t use”. But if you’re planning to be an indoor cycling class regular, it will serve you well to invest in a pair of indoor cycling shoes.

If you’ve never attended an indoor cycling class, why not join in? These classes, typically one hour in length, are an ideal setting to help improve your fitness level. You can work at your own pace until you become acclimated, and the environment is fun, lively, and energetic.

Indoor Cycling DVD’s – Designed for Indoor Cycling Classes

Like any fitness activity, it is important to make sure you’re getting the most from your workout. A few simple tips will not only ensure you are using proper technique, but help you progress faster toward your fitness goals. With that in mind, here are a few do’s and don’ts for your next indoor cycling class:

What To Do In Your Indoor Cycling Class

1). Get there a few minutes early. Some classes fill up, especially right after New Years when everybody has fitness resolutions. You will need a few minutes to set up your bike properly, so it’s a good idea to get there at least five minutes before class starts.

2). Wear comfortable, loose fitting clothing. By the middle of class, it is likely the cycling room will get a little hot and humid. Wear breathable, comfortable clothing and be sure to have a towel handy.

3). Bring plenty of water. You’ll sweat, so have at least 20 ounces of water on hand to rehydrate both during and after class.

4). Set up your bike properly. Your instructor will help you if you’re new or not sure how to do it. In general, your seat should be high enough so your legs have only a very slight bend at the bottom of your peddle stroke. Many people have the seat too low because it tends to be easier to peddle, but having the seat too low is not safe for your knees.

5). Get a heart rate monitor if you want to check your heart rate. Many instructors will talk about heart rate during class. Each persons individual heart rate will vary based on age and fitness level. A heart rate monitor will ensure you are working in the proper zone.

6). Give it your best effort. You’ve devoted an hour to yourself, so why not put forth your best effort? Try to improve each week. These classes are great for burning fat and calories, so do your best and you will see results.

What NOT To Do In Your Indoor Cycling Class

1). Don’t fear the resistance knob. Proper use of the resistance knob on your bike is what will get you results. Take a look in the mirror during class. If you are jiggling or bouncing in your seat, you need to increase the resistance level.

2). Don’t leave class without stretching. Indoor cycling classes are intense, so it is very important to stretch out your muscles, particularly your calves, hamstrings, and quadriceps.

3). Do not save extra bikes before class. This is a pet peeve for the other students. Indoor cycling classes are first come, first served, or by a sign up sheet. Saving bikes for other people is considered bad form.

Summary

Indoor cycling classes are a great way to get fit in a challenging, motivational environment. Pretty much any person can participate and you will find it to be an hour well spent.

Just be sure to follow this simple list of do’s and don’ts and you will get the most benefit from these fun and spirited workouts!

P.S. – Learn all the in’s and outs of indoor cycling classes by grabbing your very own copy of this ebook:

The Definitive Guide To Indoor Cycling And Indoor Cycling Classes

Indoor cycling classes, often called spinning classes, are becoming more and more popular group fitness options. Not only are they low impact, but they provide an excellent cardio workout in a fun, motivational setting.

Of course, the music plays a big part in the enthusiasm level. Chances are, if you like the songs, you’ll work harder and gain more benefit from the class. Most instructors have a programmed set list, but they are always agreeable to suggestions. And if you’re not a techno or hip hop music fan, you’ll be happy to know there are several tried and true classic rock stalwarts that are perfect for an indoor cycling routine.

In no particular order, here’s our list of the top five classic rock songs for cycling classes:

“Crossroads” by Cream: The driving beat and brilliant musicianship of Ginger Baker, Jack Bruce, and Eric Clapton really vault this four minute classic into overdrive. Clapton’s guitar solos at the 1:30 and 2:35 minute marks make ideal “push aheads”. “Crossroads” is a perfect choice for the middle section of class when effort level is nearing its peak.

“Train Kept A’ Rolling” by Aerosmith: Thumping bass guitar and a mid tempo beat make this song a great choice for a seated hill climb. Catch the beat with a moderate resistance level and your heart rate will surely be kept a’ rolling.

Get the ultimate audio workout for Cycling for your MP3 player …

“China Grove” by The Doobie Brothers: Everyone knows this Doobie Brothers classic, so it’s a good warm up song choice to get everyone in the grove, err, groove. Lively, energetic, and long enough to really warm up the legs.

“Fire” by Jimi Hendrix: This Hendrix classic is perfect for sprints. The guitar solos and chorus sections are reasonably brief interludes for four sprints of almost equal duration.

“Do You Feel Like We Do” by Peter Frampton: The ultimate “Can I make it to the end of this song?” choice. The live marathon version can be used for a combination of standing and seated climbs, flat road work, and just about anything else for that matter. It’s every bit of 14 minutes long, so it’s a challenge for sure, but hey, who doesn’t like to sing along with Frampton and that mouth harp?

So, for a welcome break from pop songs and techno, ask your instructor to slip in one of these classic rock standards into your next indoor cycling class routine. You’ll be certain to feel young again!

PS – Download all the workouts and workout music you need here … indoor cycling, treadmill, and more …

Most indoor cyclists can’t wait to get outside and bike for real, but for others, there are constraints keeping them indoors. Whether it’s the lack of a safe place to ride, inclement weather, or comfort concerns, indoor cycling is an extremely popular fitness activity.

Of course, one down side to indoor cycling is, well, you’re not really going anywhere. Yes, you’re getting a valuable cardio workout, but let’s just say indoor cycling can be somewhat scenery challenged.

Further, many indoor cycling enthusiasts get bored over time, even in group settings. While the music in cycling classes can be motivating, it doesn’t engage your visual sense.

A relatively new development has solved the visual problem. Indoor cycling dvd’s provide not only a musical accompaniment for your workout, but also unique, engaging visuals. In addition, there’s a narrative professional cycling coach who rides along, guiding you through the workout.

Let’s take a look at a few popular indoor cycling dvd’s:

Riding The Beaches Of Hawaii

This one hour ride is a combination of strength and endurance. Starting on the island of Oahu, you follow the same course professional cyclists use for time trials. There’s a four mile climb, with two views of famed Diamond Head above Waikiki Beach.

Your target heart rate is reached by the end of the climb, leading into the endurance portion.

Now the scene shifts to the island of Maui, just outside the oceanside town of Lahaina. You are literally right next to the ocean along this flat but winding road, and you’ll hear the surf roaring in the background.

Finally, there are a series of short climbs and flat roads in remote areas where cars are not allowed. The scenery is spectacular as you complete the workout on a high note. If you have any energy remaining, there is a 30 minute segment devoted to strength training for cyclists.

Cycling In The Mountains Of Italy

Another indoor cycling dvd places you in Italy, where you’ll warm up for this one hour workout by peddling out of the historic city of Venice.

From there, it’s an endurance ride along the Ligurian coast, which sets you up for a strenuous climb for the final portion. You’ll navigate through a twelve minute climb to the mountain village of Rocco, while trying to catch and pass two cyclists just ahead. Finally you reach the top, where there is an expansive view of the ocean cliffs below.

After the one hour workout, there is an additional segment on pilates, with moves designed specifically for cyclists.

Summary

These and other indoor cycling dvd’s put the challenge back into your workouts, and take the boredom out. There’s a real sense of challenge and motivation as you strive to ride along with your virtual coach.

If you are struggling with workout motivation and consistency, one of these dvd’s might just be the spark you need.

If you’re exercising to lose weight, you’ll want your workout to be as efficient and optimal as possible. You may have heard the term “fat burning zone” from your instructor or personal trainer. For best results, your body needs to work at an optimal level, meaning not too light or not too difficult. Since everyone’s fat burning zone can be dramatically different, you should understand the nuances of target heart rate and fat burning zone.

In cycling, particularly in spin classes, you’ll go through five levels, or zones, of intensity. In order, these intensity zones are warm up, endurance, strength, interval, and race. Most classes will have you move in between the zones at various times in the class to help improve your cardiovascular fitness.

You’ll also want to know, and monitor, your target heart rate. The first step is to understand your maximum heart rate, or the highest heart rate you should reach during exercise. It’s simple to calculate. Just subtract your age from 220, and that’s your target heart rate. As an example, I’m 49 years of age so my maximum workout heart rate is 171.

Heart Rate Monitors For Indoor Cyclists

Each of the five zones has a heart rate range assigned to it, with upper and lower percentages. It’s not as complicated as it may sound. In each of the five zones, your heart rate should be at a specific percentage of your maximum heart rate, give or take a few percent. Let’s use some specific examples.

In the warm up range, also known as cool down, your heart rate should be 50% to 65% of maximum. Using my maximum heart rate of 174, my heart rate during warm up should be between 87 (50%) to 113 (65%). Let’s quickly go through the other zones …

Endurance Range: 65% to 75% of maximum heart range (MHR)

Strength Range: 75% to 85% of MHR

Interval Range: 65% to 92% of MHR

Race (also known as Sprint) Range: 80% to 92%

As you can see, the interval and race ranges are generally when you’ll be working the hardest. The endurance range is where you’ll be most of the time in a spin class, and that’s the range where you’ll burn the most fat.

Lastly, the easiest way to check your heart rate while exercising is with a heart rate monitor. Barring that, you can place your index and/or middle finger on your neck artery where you can feel your pulse. Most spin instructors will do a six second heart rate check. Multiply your count by 10, and that’s your heart rate. Compare your heart rate to the range you’re at during the class, and increase or decrease your intensity accordingly. Enjoy your workout!

If you’re an indoor cyclist, you’re one of millions of fitness enthusiasts who have turned to this form of exercise as a great way to keep fit. Whether you cycle independently or in a group fitness class, you can get a fantastic fat burning and muscle toning workout.

And yet, many people don’t get the optimal benefit from indoor cycling. How about you? To find out for sure, here are three common mistakes and how to fix them …

Tip #1: Setting Your Bike Up Right

Proper bike set up is the most important factor for correct form. You need to be aligned properly on your bike to create the ideal dynamic for cycling.

The first issue is the bike seat. Most people have their bike seat too low. Why? Because it’s easier to peddle when the seat is lower. You aren’t required to use the entire extension of your legs to propel the bike, and as such, you aren’t using all of your leg muscles.

Your seat should be aligned at a height where your leg is ever so slightly bent at the bottom of the peddle stroke. You shouldn’t be riding on your toes either, which means the seat is too high. But if there’s more than a very slight bend, raise your seat up a notch or two. Not only will you derive more benefit from your efforts, it will be much safer and less stressful on your knee joints.

The same is true for horizontal seat adjustment. Your seat should be set forward enough so you’re not hunched over just to reach the handle bars.

Tip #2: The Resistance Knob Is Your Friend, Not Your Enemy

The key to a good indoor cycling workout is to use a challenging amount of resistance. In group classes, your instructor will coach you on the level of resistance you should have on your bike.

The Definitive Guide To Indoor Cycling And Indoor Cycling Classes

Our instructor actually tells us to look at the resistance knob and note the plus and minus marks on the surface. Then, when she asks us to add a half or full turn of resistance, she asks us to refer to the marks as a guide.

Remember, the resistance knob is your friend, not your enemy. Using proper resistance levels will get you the results you want.

One sure way to tell if you don’t have enough resistance on your bike is to look in the mirror. Are you bouncing in the saddle? If you are, you need to increase the resistance. A good saying to remember is, “You need to become comfortable with being uncomfortable”. Pushing yourself a bit is the only way you will change your fitness level for the better.

Tip #3: Understanding Your Heart Rate

In any workout, it’s a good idea to periodically monitor your heart rate. A good fat burning zone is 60 to 70% of your maximum heart rate, and you should plan to be firmly planted in that zone for at least 20 minutes.

You can tell your maximum heart rate by subtracting your age from 220. Then, take 70% of that number to find your fat burning zone.

Polar Heart Rate Monitors For Indoor Cyclists

The bottom line is simple. Your heart rate doesn’t lie to you. It will give you an excellent indication whether or not you’re putting forth your best effort. You have already dedicated the time to your workout, so why not get the most benefit?

Summary

You can derive the most benefit from your indoor cycling routine by avoiding three common mistakes. First, be sure to properly set up your bike. Not only is proper set up a safety issue, but your body will thank you for helping it avoid needless injury.

Next, don’t fear the resistance knob. Using the right amount of resistance will give you faster results. And finally, monitor your heart rate. It will tell you in no uncertain terms if you’re putting forth the necessary effort.