BALLARD’S NEWEST INDOOR Cycling STUDIO
Sweat smarter, together!
Here at Ballard Health Club, we are all about community. When our member’s asked us for a cycling studio, we delivered! Opened in February 2019, our cycling studio is filled with 20 top-of-the-line Schwinn bikes. We planned our schedule to include a diverse group of instructors and a wide variety of class times, so that there is something for everyone.
Why try an indoor cycling class?
For starters, it is a low-impact way to get a high-intensity cardio workout. In addition to getting your heart-pumping, cycling strengthens your lower body, especially your core, glutes, hamstrings, and quads. Additionally, a 45-minute indoor cycling workout can burn 350-600+ calories!
The Nuts & Bolts
Each cycling class at BHC is 45 minutes long, including a warm up and cool down, and is suitable for all ages and fitness levels. Scroll down to the bottom for instructions on how to prepare for your first cycling class.
New to cycling? Here's what you need to know:
Dressing for class does not mean you have to wear padded shorts or a cycle jersey. They can provide additional comfort, but they are completely optional. If you choose to wear shorts, make sure they are spandex or tight-fitting - looser running shorts can sometimes ride up and cause discomfort. Fitted crops or leggings are also a great option. Note that clothing that is too loose at the ankles could get caught in the bike around the pedals. As for your top, be prepared to sweat! That means choosing a a shirt that is either very breathable or made of a sweat-wicking material.
The pedals on our new cycling bikes allow for regular shoes on one side, and cleats on the other. Sneakers work just fine as you begin to dip your toes into the world of indoor cycling. The more firm the sole, the better. Once you begin to fall in love with cycling, you may want to invest in cycling shoes with cleats. Why buy proper cycling shoes? The hard sole prevents your foot from wrapping around the pedal. The cleats attach the shoe to the pedal, which allows you to pull up with one leg while you push down with the other for a more balanced ride. If you are interested in purchasing cycling shoes for our studio, our bikes work with Shimano SM-SH51 SPD pedal cleats. Most cycling shoes will not come with cleats on them. You can do it yourself, or have them install professionally.
Understand the bike
We are offering beginner classes on Saturdays at 4pm to give you extra instruction regarding how to set up and ride your bike. If you arrive early to any of our cycling classes, our instructors will be available to walk you through how the bike works before class begins. You need to know the height of your seat and the distance of the handlebars, which will affect your foot position. You will also want to take a moment to understand how the resistance knob works. If you are not sure, ask! Our instructors love to help. The bikes we have are Schwinn AC Performance Plus with Carbon Blue belt drive and the Echelon2 Console with resistance power.
Work at your own level
Your first couple classes may be challenging, since you are asking your body to learn a new skill and develop a new cardiac baseline. Take it at your own pace. While everyone may be up out of the saddle spinning, feel free to stay in your seat and work on developing the basics. If cycling is new to you, be assured that you will see improvement after only a few classes.
Stay for the cool down
Our bodies need to cool down and recover from intense workouts. This allows our blood to flow and reduce muscle soreness or stiffness.
Introduce yourself to your fellow riders, say hello to your instructor, and let us know how it went.
We can’t wait to see you in class!
Meet Our Cycling Instructors
Click on image for bio