ETIQUETTE

 

BEFORE YOU RIDE:

Hydrate
Please remember to drink lots of water before, during, and after you ride. Dehydration can impair muscle and cognitive function so stay hydrated. Water is available at the reception desk or bring your own bottle and fill it up at our hydration station.

Fuel Up
Be sure to consume a balanced meal a few hours before class, then a snack about 30 minutes before class to ensure you have enough energy to fuel your workout.

What to Wear
It’s gonna get hot! Dress appropriately and wear shorts or form fitting pants and a breathable top. Use one of our towels or bring your own.

Cancellations
BPM Indoor Cycling Inc. has a strict 12-hour cancellation policy. If you are unable to cancel within the cancellation window your account will be charged as if you had taken the class. If you have an unlimited membership, an $18 late cancellation fee will be applied charged to your account or must be paid before your next class.

CHECKING IN:

Arrive Early
Arrive at least 15 minutes before class.

Check In
Introduce yourself, book a bike, grab your cycling shoes, towel, and heart rate monitor.

Waiver
Sign online when you create your rider profile, print and bring, or sign on site. Always be sure to read carefully and ask questions if you do not understand.

Terms and Conditions
BPM Indoor Cycling Inc.’s BPM Terms and Conditions 2017 must be agreed to before you ride. Please read these and let us know if you have any questions.

Lockers
Secure your belongings in one of our complimentary lockers. All items are to be removed at the end of class.

AMENITIES:

Shoes
BPM is happy to provide all riders with SPD cycling shoes to provide an optimal ride. Riders can also purchase shoes, bring their own, or wear regular indoor shoes.

Heart Rate Monitor
All riders are provided with a Polar H7 heart rate monitor to help you customize your riding experience. Prior to class, each sensor will be programmed to your individual settings. During class, you’ll be able to track your heart rate, training zones, and caloric expenditure to optimize your workout. Watch video here.

Towels
Bring your own, use one of ours for free, or buy one from our retail shop!

BIKE SETUP:

Seat Height & Position
Stand beside your bike, close to and beside the saddle. Position the seat so that the top of the saddle is level with your iliac crest (hip), then re-tighten after adjustment. Sit on the saddle and clip your shoes in or place feet in the peddle cage. Begin to pedal very slowly. There should be a 5-15 degree bend in the knee as it extends down into the six o’clock position.

Handlebar Height & Position
The handlebars should be adjusted after performing the seat height adjustment. Handlebars should be level or higher than the top of the saddle. The elbows should be slightly bent and shoulders at approximately 90˚. New cyclists are encouraged to keep their handlebars in a high comfortable position to take any strain off of their back. Further adjustments will depend on personal preference and experience.

Seat Fore & Aft PositionFore and aft position
Sitting on the saddle with your feet on the pedals in the three-o’clock and nine-o’clock position (crank arms perpendicular to the floor). When looking down, the front of your knee cap (patella) should be in line with the middle of the pedal at the point where the crank arm meets the pedal. The elbows should be slightly bent and shoulders at approximately 90˚. If when looking down, you can’t see your toes, the seat should be shifted back. Similarly, if you can see your entire foot, the seat should be shifted forward. Adjust and re-check the knee cap alignment. In addition, observe while pedalling that your knees do not extend beyond your elbows.

Posture & Body Position
Keep your back in a neutral position (fig. B). Proper posture means engaging your abdominal muscles and diaphragm muscle. In a neutral spine position, there is a slight arch in the low back (fig. A). When you are seated on the cycle, hinge at the hips and maintain your neutral position (fig. C). This position is referred to as “hip hinge”. To avoid possible injury, maintain good positioning and control of both the upper and lower body within this basic posture illustrated below.

Spin Posture