10. Wear comfortable, breathable clothing! A few things about your wardrobe… First, if you’re sporting pants, make sure they’re tight fitting, like leggings or yoga pants, without any fancy ties or strings hanging off. The last thing we want is your pants getting caught in a pedal, tearing your clothing or getting your foot stuck. Shorts work great, too, but make sure they’re not Daisy-Duke short. Thigh chafing can happen if there’s skin-to-saddle rubbing (trust us, it’s not comfortable). Second, with 30 sweating bodies in a small room, it can get HOT in there. Wear something breathable or moisture wicking so you can focus on the workout, not your uncomfortable garb.9. Come hydrated! Guys, in a 45-minute session at Cycology Studio, you’ll sweat SO MUCH. Seriously, our Cycologists usually leave the room so soaked, it’s hard to tell if they just took a shower or taught a class. Sweating this much makes hydration crucial. Make sure you follow the 8 cups of water/day guideline, and even tip back extra H2O on riding days. Better yet, add an electrolyte-packed drink to your after class ritual (we’re big on Nuun tablets). 8. Prepare to be locked and loaded! No, not that kind of locked and loaded (firearms are actually prohibited in the studio). Your feet though, are another story. To ensure the best experience possible, SPD-cleated shoes are required for riding, and you’ll be clipped into the pedals on our bikes. Don’t have “real” spin shoes? No worries, we lend ours out for free. 7. Why don’t you put that phone down? Cue Lost Kings’ “Phone Down” song and put that freakin’ phone down! Bright screens are super distracting to you, other riders and our instructors, especially in the dark saddle room. Unless it’s an emergency, please refrain from using your phone during class. In fact, we prefer if you kept it locked in your locker while a cyc sesh is in play. Feel the need to check in on Facebook? Post an Instagram pic? Update your Snap story? We’ll help ya with that before or after class. Don’t worry, your social media game won’t suffer. 6. Arrive early! As a new rider, you’ll need at least 15 minutes to get checked in, filled in and set up on a bike. Creating an account online (www.cycologystudio.com) before you come in will help our front desk staff with the process. Once you’re checked in, our staff will give a mini tour, get you familiar with our keyless lockers and introduce you to your instructor for bike set up. 5. Warm it up and cool it down! Warming up and cooling are absolutely imperative pieces of any workout. Our Cycologists build a warmup into the playlist, so you’re covered there, however the 1-song cooldown/stretch hybrid is not enough after a high intensity workout. Allow a couple extra minutes in the studio, or at your next stop to work further into your quads, hamstrings, low back, shoulders and arms. Giving yourself a little extra love with help with muscle recovery and soreness, and greatly decrease risk of injury. Take care of yourself! 4. Be Ready for Club Cyc! You heard me, Club. Cyc. Tuesday or not, we’re going up. During class, music is bumping, black lights are lit, and the humidity is off the charts. We hope you embrace the club-like atmosphere, but understand that it’s not everybody’s cup of tea. If that’s the case, we’ve got some tricks up our sleeve. Too dark? Sit in the back row closest to the black lights, the glow is significant. Too loud? A couple remedies – first, sit away from the speakers (back corners and back middle). Second, grab a pair of free, disposable ear plugs at the front desk before class. You’ll still be able to hear the instructor, while lowering the decibel level by 30. Easy. Peasy. 3. Resistance is your friend! This one is important, so I’ll repeat: resistance is your friend! Having some weight on your wheel will keep your legs from spinning out of control, your feet popping out of the pedals (we try to avoid using that big red emergency break), all while making it easier to maintain the beat. Also, resistance makes it impossible to plateau. If you’re riding regularly, staying out of the saddle and performing all of the choreography will become easier and easier. Challenge yourself by adding more resistance. Remember, with the resistance knob in your hands, this workout is largely up to you, do you really want to pay good money for an easy workout? Don’t cheat yourself. 2. Ask for help when setting up your bike! Yes, there are guidelines to follow while setting up your bike (lift your leg to a 90-degree bend while standing next to your saddle, and the seat should line up with your bent leg, when seated, your extended leg should have a slight bend in the knee, handle bars should be the same height, or higher than your seat, etc.). These quick-fit guidelines will get you a rough idea of set up, but keep in mind incorrect bike setup is the most common cause of injury, so let the experts make adjustments and give you the final nod. 1. Listen to your body! We preach resistance, working harder, and staying out of the saddle. We sing the tune of challenging yourself, upping dumbbell weight to avoid plateauing, and sprinting to the beat. However, you’re the only person who knows what your body is feeling. Maybe you didn’t drink enough water or eat enough before class. Maybe you’re stressed to the max or partied extra hard over the weekend. If your body is screaming ‘you’re working too hard,’ LISTEN. There’s a difference between the uncomfortable burn during a hill and a stomach pain strong enough to keep you doubled over. Listen to your bod, and of course, chat with a Cycologist after class for some remedies. We’ll have you back in the saddle and kicking a$$ in no time.