Information about my classes and indoor cycling tips for all levels of rider.

I am always happy to welcome new riders to my classes.
Some clubs offer the first class free.

Please arrive at least 10 minutes before the start of the class so I can help you set up your bike correctly. Don't forget to bring water and a small towel.

At the beginning of my class I will always give a clear guide to the intensity of the ride.
This helps us pace ourselves and enjoy a structured journey (see list of ride profiles).

I use a simple Rate of Percieved Exertion - "RPE" Scale*.

0    Nothing at All
1     Very Light
2     Light
3     Moderate
4     Somewhat Hard
5     Hard
6
7     Very Hard
8
9
10   Very, Very Hard
*Borg Rate of Perceived Exertion (RPE) 1 – 10 Modified Scale

I also cue heart rate (HR) guidelines as % of maximum. While the above scale is useful, a correctly used heart rate monitor (HRM) provides much more accurate feedback. I am always happy to help a rider to set up a new heart rate monitor.
Equivalent heart rate % to the numbers on the above scale are as follows;

3   - 65%
4   - 70%
5   - 75%
6   - 80%
7   - 85%
8   - 90%
9   - 95%
10 -100%

Correct bike set-up
Core Movements
Picking a cycling shoe
Cleat Alighnment
Training with a heart rate monitor
Calculating maximum heart rate - The max heart rate number calculated is just a starting point, it is also worth noting highest number seen when riding to challenge how accurate the calculation is. Feel free to ask for more details.
Reducing Discomfort

All my classes are taught on the Spinner NXT. This is a superb and comfortable bike, with double side pedals with cages for normal trainers and SPD for cycling shoes.