1)   Arrive Early.  10 minutes is recommended so that you can get prepared, adjust your bike and begin to warm up.  This is also a good time to present any questions you may have to the instructor.

- 10분 일찍 도착해서 자전거 레벨을 자신에 맞게 맞추고, 웜업을 미리 해줘요~~

2)   Bring A Towel And Water Bottle with you! To be adequately hydrated, you should drink 40 oz. of water for 40 minutes of exercise.  It is recommended to drink 8 oz. within the 30 minutes before working out, 24 oz. while exercising and 8 oz. within the 30 minutes following your session. 

- 미리 타올과 물통을 챙겨 가세요. 물은 자주자주 조금씩 마셔주는 것이 좋아요

Note: When you’re thirsty, you can already be dehydrated! So, drink up during exercise – even when you’re not dying of thirst. 

Also, towel off when necessary. Sweating is the body’s way of releasing toxins, so you should wipe the sweat off from your skin frequently to allow for sufficient perspiration.

3)   Get Fit To The Bike And Remember Your Settings. If you don’t know these or have never been fit to a bike, make sure to get with your instructor.  At Cycle KC, we fit you to the bike as a new participant and record your settings, just in case you forget them.  Proper fit is of the utmost importance as it leads to a safer, more efficient workout!

- 자신에게 잘 맞춘 바이크 레벨을 기억하세요.

4)   Make Sure The Toe Cages Are Snug. You don’t want the straps too tight so that they’re pinching, but snug enough so you won’t fret your foot slipping out as you ride.

- 발을 안전하게 감싸는지 확인하세요.

5)   Know The Numbers.  All teachers are different, but here at Cycle KC we work off the RPE (Rate of Perceived Exertion) scale:

- 단계별로 운동 방법을 숙지하세요

6:  Easy.  Flat road; just enough resistance to control the flywheel; should be able to carry on a conversation while riding; should be able to ride at this level for 40-60 minutes

7:  Challenging.  Should be able to work here for 20-30 minutes; can probably still get out a sentence in one breath

8:  Hard.  Can work at this level for approx. 10 minutes; can only say two or three words at a time without pausing in between

9 -10:  Anaerobic. Can only work at this rate for 1-2 minutes - max; may be able to get out one word, if you want to talk at all

(P.S. If you’re chatting and it’s not during a warm up, cool down or recovery… then you’re not working hard enough)

6)   Listen To Your instructor! Most of us don’t talk just to hear our own voice (ha-ha… most of us).  We are instructors and we are here to give you the best workout you can get – we want you to burn the most calories and build up your strength and endurance.  The technique and form cues are also to help prevent injury and wasted energy.

- 강사의 지시를 따라요. 

7)   Take The Class At Your Own Pace And Enjoy The Ride! We promise you won’t bump into anyone if you miss a beat! This is your ride, so modify resistance for your body and strength.  If you need a breather, back off on the resistance or cadence a bit.  Take a posture break while recovering if you need it.  If you don’t feel like standing or are too tired to do it, stay seated and add resistance - you can build strength in the saddle until you’re ready to stand with correct form. 

Group classes are amazing because of the energy built up while riding as a team!  

- 집이나 회사 등 가까운 곳에서 운동을 해요.

8)   Don’t Skip The Stretches – stretching after a workout actually adds 10% strength gains and aids in required muscle recovery.  If you don’t have time to stretch with the rest of your class, make sure to stretch after a shower when your muscles are warmed up again.

- 스트레칭을 빼먹으면 아니아니 아니되오~~