Do

• Bring a water bottle filled with at least 24 ounces of cool water, and drink it all during your session. In addition, drink at least 8 ounces before, and 8 ounces after the session.
• Wear light colored, breathable clothing for maximum cooling efficiency.
• Wear stiff-soled shoes to produce the most effective pedaling force.
• Bring a towel to wipe excess sweat from your skin.
• Arrive 15 minutes prior to class to learn safety and set up procedures.
• Check your bike setup with the instructor.
• Alert the Instructor to any chronic injuries you have.
• Pace yourself during your training session. Refrain from performing movements that take your heart rate out of your chosen training range.
• Relax your abdominals and breath deeply, in through the nose, out through the mouth. Diaphragmatic breathing is the most efficient and relaxing way to breathe.
• Alert Instructor to any medications you are using, and always check with your Doctor before beginning any exercise program.
• Relax and allow your body to move without tension.
• Clean your bike after the class, using the spray bottles and towels provided.

Don't

• Arrive late to class. Warming up is one of the most important parts of a training session.
• Skip meals during the day and then decide to ride at high intensities. The better "fuel" you have in your "engine" the better it will run.
• Wear heavy clothing that prevents the skin from breathing. Exercising indoors normally requires extra cooling measures.
• Forget to bring your 24 ounces of cool drinking water
• Ride with tense muscles. Relaxing will allow you to perform more efficiently.
• Worry about "keeping up with the group". The Spinning program encourages riders to follow their own fitness goals-even if it means sitting down when everyone else is standing.
• Ignore the instructor's attempts to show you the correct hand positions and riding form. Performing the movements incorrectly can lead to bad habits and injury.
• Ride with no resistance on the flywheel. In the warm-up or cool-down portion of the ride the resistance can be the lowest.