BEFORE YOUR CLASS:
Please remember to drink lots of water before, during, and after your class. Dehydration can impair muscle and cognitive function so stay hydrated. You may purchase a re-usable water bottle from us or bring your own to fill at our hydration station. ***Please no glass in the studio***
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. Bring a towel or rent, buy, or receive one complimentary with your membership. Please change into your fitness attire before you arrive.
BPM has a strict 12-hour cancellation policy. If you are unable to cancel within the cancellation window or no show 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 charged to your account, if you have a punch-pass you will lose the punch.
Please do your best to arrive 15-minutes before class. Class cut-off at the Indoor Cycling studio is 5-minutes before scheduled class time. In consideration of COVID-19 protocols, please wait to enter the reception area until directed and arrive prepared.
Introduce yourself, ask questions, and get pumped for class! If doing spin, book a bike, grab your cycling shoes, and heart rate monitor. You will receive a complimentary towel to keep if you have a membership, or you can rent or buy one.
Sign the waiver when you create your profile or sign on-site. Always be sure to read carefully and ask questions if you do not understand.
Secure your belongings in one of our complimentary lockers. All items are to be removed at the end of class.
BPM Indoor Cycling 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 attendees are provided with a heart rate monitor to help you customize your 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.
BPM is proud to provide every member or punch-pass holder with your very own towel to keep! Otherwise, these can be rented or purchased on-site for a nominal eco-fee.
BPM has one shower for member use at each location. If you forget your towel we carry large ones for rent. TEMPORARILY CLOSED
Saddle Height & Position:
Stand beside your bike and position the seat so the top of the saddle is level with your hip bone. Tighten the saddle, then step through your bike to sit on the saddle placing your clips into the pedals or feet into the cages. In optimal stroke, there should be a 5-15 degree bend in the knee as it extends down into the six o’clock position.
Handlebar Height & Position:
To start, set your handlebars to be the same height as your saddle. If you’re looking for a road cycling experience, you may choose to go a bit lower. If you have any previous back injuries, you may choose to go higher. Always ensure a neutral spine can be maintained regardless of handlebar height. With your hands on the sides of the handlebars ensure your elbows are soft (slight bend) and at a 45 degree angle from your torso (see image).
Seat Fore & Aft Position:
Position your feet on the pedals in the three and nine-o’clock positions (crank arms perpendicular to the floor). Then look down at your knee cap – you want the tip of your knee to be in line with the middle of the pedal (see image). Adjust and re-check as necessary.
Posture & Body Position:
Once clipped in, hinge at the hips to sit your butt back onto the saddle. Maintain a neutral spine and relax the shoulders with your chest proud.