New to Indoor Cycling?

If it is your first time

Getting Ready

  • Wear clothes you can sweat in
  • Bring a water bottle
  • Arrive 15 minutes early
  • Bring your bike
  • If you have a ANT+ heart rate monitor strap, bring it
  • If you have a strava or garmin or training peaks account, bring username and password

Setting up

  • Tire pressure around 90 or as high as tire sidewall recommends
  • Putting your bike in the trainier: ask for coaches help
  • Calibrating: can skip your first time, or your coach will show you


  • Adjusting your FTP.  We start low, usually 100 for women and 150 for men.
  • Cadence, your coach will advise, up to you but we do ask that you stretch yourself
  • Clip in pedals/shoes recommended, but not necessary