You are on the bike. Your shoes are clipped in. You have water and a towel. You’re ready to go…. so now what? Throughout class you will hear the instructors throw around terms that you may not have heard before. It can be confusing at first so we’ve created a cheat sheet to help you learn our lingo.
The resistance of your bike can be increased by turning the knob on the front of the bike to the right. Throughout class, the instructor will tell you to raise and lower your resistance. They’ll say things like: “Take a full turn up,” “another half tap up,” and “take your resistance all the way down.” The higher the resistance, the harder it will be to push the pedal through rotation.
Handle Bar Positions
Position One: Position one is your “home” position. Both hands should be on the center handles. This position is usually meant for warm ups or between intervals and cool downs.
Position Two: When you’re in this position, your hands should be placed on the center bar of the handlebars. You could get into this position when you’re climbing, adding resistance, doing jumps, or standing flat.
Position Three: This is when your hands are on the outer handlebars. This position is only used for a standing climb. Standing climbs allow you to work more effectively with heavy resistance to improve strength in the leg muscles, tendons and ligaments.
You’ll begin and end class in the standard seated position with your butt in the saddle.
Running is when you pull yourself out of the saddle and hover above the seat. This position works your core and gets your heart rate up.
Jumping is when you transition between the seated and running positions. Usually the instructor will do jumps to the beat of the music. You may ride in the saddle for four beats and then out of the saddle for four, and then back on to your seat.
During the strength-training portion of class, you’ll do seated and standing climbs, where you will up the resistance to simulate riding uphill.