Our Group Cycle Program held is held at the SERF and at the Nat. Each "ride" is led by an instructor. Our cycle program is called "Spinology".

Spinology is for all fitness levels. If you are new to class, let your instructor know so he or she can show you how to set up your bike properly before class.

Each person must obtain a cycle tag at either the SERF or Nat office to participate in class. Tags are given out up to 30 minutes prior to each class. One tag per person. As you enter the cycle room, either give your tag to the instructor or place it in the basket provided. We suggest you bring a water bottle and a small towel.

At the SERF, Spinology is held in racquetball court #8, accessible via level 0. At the Nat, Spinology is held in racquetball court #5.

1. Arrive Ten Minutes Early

Please arrive early for proper setup and adjustments to the bike. Hasty bike adjustments can lead to injury. Arriving late to class is very disruptive to other participants. If a prior training session is ending, wait for all participants to leave the area before selecting a bike.

2. Get Help for Initial Fitting

If you are a new rider, be sure to inform the instructor prior to your ride that this is your first training session. The instructor can assist in bike adjustments to fit your leg and torso length and demonstrate the proper foot position and basic pedaling technique. Effective training and safety are dependent upon proper fitting of the bike to your body.

3. Inform Instructor of Your Goals and Limitations

Make sure that the instructor knows if you have any limitations (medical conditions, injuries, etc.). The instructor needs to know what to watch for during the workout. Never train if you have an injury that could be exacerbated by cycling. For your own safety, do not attempt to ride unless the instructor is present.

4. Bring Water and a Towel

Adequate hydration throughout the ride is imperative. Indoor cycling raises your body temperature and causes significant perspiration. With good ventilation and cooling, you may be unaware of the amount of water lost through perspiration. Drink plenty of water before, during and after training. Bring a towel with you to each class. Please be considerate of other riders by wiping down the bike and surrounding area after each class.

5. Don't Attempt to Stand on the Pedals Without Resistance

Resistance promotes balance and control while learning the standing techniques and maintains smooth pedaling.

6. Learn to Handle Loss of Control

If you are pedaling too fast, depress the resistance lever to decrease the pedal speed. If your foot slips out of the toe clip and strap, immediately press the resistance lever all the way down to stop the pedals then replace your foot in the toe clip and strap.

7. Enjoy, Learn, Train - Don't Compete

Enjoy this exciting program and use it to meet your own personal goals. Keep in mind that a Spinology training session is not a competition. Measure success from within!

Click here to find about instructor recruitment.