Tag Archives: Spinning

The Top 10 Reasons Why Cyclists Should Start Indoor Cycling

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By Jack Nunn

Iron Man Jack Nunn explains why road cyclists should use indoor cycling to enhance their training.

Indoor Cycling classes are an ideal place to work on proper cycling technique and provide a traffic-free environment that can go a long way toward replacing the on-the-road experience. It’s a great place for cycling novices to improve ten aspects of cycling that will quickly make them a better rider. It’s a great place for the veteran cyclists to refresh their technique as long as they remember not to ride an indoor bike the same way they do their outdoor bikes.

1. Safety

Let’s face it. Indoor workouts are extremely safe and effective! Cross training with indoor cycling is only valuable to a competitor in a sport if the cross training improves performance. Unfortunately, cycling on the roads can be dangerous. There is a saying among outdoor cyclists:

“Every cyclist has one major crash. It’s just a matter of time when it will happen and how bad it will be”.

Subsequently, indoor cycling bikes offer the perfect Cross Training solution with all the training benefits of road cycling without the risks of crash injuries.

2. Climbing

There is no greater confidence in muscle endurance strength building than good climbing. That’s why it is crucial to learn how to use all the muscles of the leg and not just the quadracips. Hamstrings and glutes are used on the recoil of the footpedal stroke. There’s no better place to focus on this full rotation and pull up of the footpedal on the upstroke than on indoor cycling bikes.

Seated Climbing: Most outdoor cyclists know that they should pull up on the pedals on the upstroke, which activates your calves, hamstrings, and glutes while reducing the load on the quadriceps. In reality, outdoor cyclists rarely have the opportunity to do it for long periods of time on the typical outdoor ride as they rely on the environment of the ride. Here’s the technique for indoors: Engage your lower abdominal to help push your butt towards the back of the seat, then drive the pedals down with your heels lower than the toes. Keep the heels low when you pull up and as soon as you lift the heel above the ball of the foot, you turn off the calf muscle. Most outdoor cyclists sit too high on an indoor bike and don’t hinge their torsos forward enough while keeping their heels up and pulling up with their shins and quads, not calves.

Standing Climbing: In order to utilize the hamstrings, glutes, and back muscles as you would outdoors you must adjust your posture for the lack of angle. On an outdoor climb, the front end of the bike is tipped up. To replicate the position on an indoor bike, hinge at the hips, keep you back straight and parallel to the ground, and push your nose down to within a few inches of your handlebar. This maneuver is commonly known as ‘hovering’ over the seat of the bike in the typical indoor cycling class.

In addition, since a typical stationary bike cannot be rocked beneath you, simulate the effect by moving your body side to side. However if you are using the Realryder® Indoor Cycling Bike the natural ‘swaying’ motion is already replicated and added to the real-time feel of an outdoor bike.

C-Cycle Studio® is NOT your typical Spin® studio, we not only feature RealRyder® bikes but we believe hovering is a bit unsave and not encouraged.

3. Speedwork

Road cyclists are generally locked into a 90 rpm mentality. While the indoor cycling bike’s typical weighted flywheel will push any rider’s cadence higher, huge gains can be had with specific techniques.

Standing Speedwork: To build explosive power and raise your lactate threshold as well as rapid turnover, stand straight up and “run” on the pedals. The key to is put the entire weight of the body on the quads and push the watts much higher in order to gain muscle endurance strength. The technique: Stand tall, with the head, hips, and bottom bracket in a straight line. The upper body stabilized by engaged abdominals with light hand pressure on the bars as you blast your cadence up to around 120-130 rpms which blows away the 110 rpm most top cyclists can manage outdoors while running out of the seat on your bike.

Sitting Speedwork: Ideal for building rapid turnover, this technique is typically easy. The technique: Use little to moderate resistance as you get set in the forward position on the saddle while engaging the abdominal to stabilize hips and upper body, and then go as fast as you can. Try and hit around 130-140 rpms for maximum efficiency in your seated sprint workouts.

To see the rest of this article, please check out where it came from HERE
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To Cleat or Not to Cleat…? How important are cycling shoes?

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 Are special shoes required for spinning class?  We get this question over and over again, so we decided to  designate some time to this subject.  Cesar and I have always worn specialized indoor-cycling shoes because we  personally find not wearing them uncomfortable.  However, we have many long-term clients and instructors that  ride  sans shoes because of their own individual opinions.  At C-Cycle studio, we respect your choice and will  accommodate  either type of rider.  With that being said, let me try and explain the benefits of riding with an indoor  cycling (aka  spinning) shoe and let you decide for yourself!

It’s about Structure.  A spinning or cycling shoe with cleats, also called clips, is built especially for the activity. This means a stiffer sole that translates into a more powerful pedal stroke. Simply put, an indoor cycling shoe can make the most out of the time you put on the bike. By clipping in, (the way the shoe attaches to the pedal) you have greater control and balance.  This allows you to engage more muscle groups.  Instead of a “mashing only” pedal stroke, cleats allow you to share focus with the bottom half of the stroke.  The combination of pulling and pushing uses your leg (including those often neglected hamstrings) creating a more powerful pedal stroke. Another key characteristic of an indoor cycling shoe is a Velcro® or tie enclosure that runs across the top of the foot, keeping your foot securely in place.

 Better Form, Better Comfort Tennis shoes or cross training shoes  often have flexible soles that allow the foot to bend, flex and move around in the shoe and cage.  This can cause  discomfort including numb toes and arch ache. Additionally, the cage can create uncomfortable pressure on the tops of your feet, making the rider use more of the quads to push through the pedal stroke to avoid the pull  around. It’s no secret that the combination of a properly fitted bike (saddle height is key) and the use of cleats,  can help ensure knees are tracking correctly, allow full engagement of the entire leg and minimize the discomfort  of numbing or cage pressure.  If you decide to ride with tennis shoes, try to pick ones with a more stiff sole to  minimize the flex in the arch and provide a solid foundation for your foot. You also want to make sure they tied  tightly to prevent movement and lift in the cage.

The Fear of Falling Riding with cleats can be very intimidating with beginner outdoor riders, but the indoor bike has a very low (if not non-existent) rate of losing riders.  This means you don’t have the worry of falling off and not being able to use your feet to catch you.  At C-Cycle Studio, we give you the feeling of riding a real bike with our RealRyders (our bikes pivot and turn), yet we eliminate the hazards of road riding.  This means you can clip in and trust the bike, therefore concentrating on the fun class and your workout and not your fear of falling.

 The Investment Great indoor cycling shoes can be found in local bike shops (go see  Brian at OutSpokin’ and tell him we sent you) or online.  We recommend a local shop because they will fit you and  make sure your cleats are installed properly.  The cost of a good pair of shoes is anywhere between $89-125 but they  will likely last a very long time.  The key is to only wear them inside the studio and minimize walking around outside.   Another recommendation is to choose a cleat with multi-release features. This can make clipping in and out, a little  easier for both indoor and outdoor riders.

Shimano makes two types of SPD cleats — single release clips (the “normal” SM-SH51 SPD cleats) and multi-release SM-SH56 cleats. With both types of cleats you have to twist your feet to unclip, but the single-release cleats only allow a twist to the side. The multi-release cleats allow a few more angles of release.

The first ride with cleats. When you take your first ride with cleats, be sure to allow extra time to come in and clip in and out a few times.  It’s not unusual to feel a slight bit of frustration when getting used to clipping in and out, but you will get the hang of it.  Give a shout out to either myself, Cesar or your C-Cycle instructor and we will work to make sure your first “cleated” ride starts off smoothly. You will immediately feel the difference as a new set of muscles are engaged and by increase of power in your pedal stroke.

-Angela Leon



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Ride, Run and Play… Perfect match for C-Cycle Studio!

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Please welcome Abby Plant!


Abby Plant is a workout lover who promotes a body positive attitude in her classes. She is used to working with all fitness levels. Whether it is your first day in a cycle class or a regular cyclist, Abby’s class is right for you! Abby started her love of exercise her freshman year of college to help her through Chronic Fatigue. She sees working out as fun and therapeutic. Abby is a senior public relations major. When she is not teaching or in school Abby likes to ride bikes, run and play with her many animals!





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” OffSeason “…? Why You Need Spinning ®

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OffSeason quickly approaching?

Here is why you need Indoor Cycling; aka, Spinning ®


  • a time of year when a particular activity, typically a sport, is not engaged in.
    “during my fall/winter off-season”

Having a great “next year” starts much sooner than you think, and one of the many reasons why bicycles trump automobiles is that feeling of truly being outside–the wind, the sights, the sounds you just can’t appreciate while locked inside a vehicle. However, most climates don’t allow for this experience year round. That’s when savvy cyclists and/or runners take their passion indoors. One increasingly popular option is Indoor Cyclinga.k.a.Spinning ® classes’ Good music, a sense of community, no cars, and definitely not weather-dependent, spinning ® is fast becoming the choice for indoor cardio exercise and no better place for it than C Cycle Studios and their revolutionary RealRyder bikes.

Here in South Carolina we are blessed with unbelievable weather year round for running and/or riding. However, we still have plenty of rain and the occasional frigid temperatures that prevents us from hitting the trails. During those times instead of sitting on the couch getting fat, sign up for one of the many classes at C Cycle Studio to keep up your current fitness level or, maybe just improve it.

Whether you’re looking to win your next race or just toast your buddy on an upcoming run or ride, improving your ability to produce long term efforts is absolutely key. Can you imagine holding the same high intensity effort for your full race instead of just having a few bursts available to you. That would be a powerful change indeed. If you’d rather not splurge on your own computerized stationary bike or a BORING trainer, come join us at C Cycle Studio, “Where the Streets Have No Name”.



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What to know before you go….Your first indoor cycling class.

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Angela Leon 07/18/2014

Over my last two years as both an indoor cycling instructor and owner of my own studio I have met many beginners.  Some coming in to continue their current fitness program, some to recover from injury and others looking to start an exercise program for the first time.  While we encourage new riders to take it easy and provide them with cushions, we still feel that a percentage don’t return for their second ride because it was not quite what they expected.

Here are the key things you should expect when taking a spinning class for the first time:

1.The seat is tiny and you will be sitting on a section of your body that you probably don’t often use.  No, really, it’s a very small area. Use the provided cushion, take breaks and stand when you need to and most important… position yourself to the rear of the saddle!  Your glutes should actually hang off a little (some more than others) on the back.  It’s important that the cushion of the seat be under your special region.  Not only does this help with the initial pain, it allows you to use your entire leg in the pedal stroke, which helps with better workout.

On another note, it typically it takes 4-5 rides before that region gets, um, calloused.   Now don’t worry ladies you will not develop actual callouses but you will get to a point where your business down there is not so sore.

2. The music may be loud.  But most studios offer earplugs, so just ask ahead or bring your own just in case.  At C-Cycle Studio (my place) we have them at the counter and available for free to anyone that needs them.  Always feel free to let the owner or instructor know if you are having issues hearing the instructor or if the music is offensive.  Instructors should always play the filtered (non-explicit) versions of songs.  Any good studio will look for and respond to feedback, whether it’s good or bad.

3. All instructors are different.  If you don’t like the first one you visit, then be sure to try the next.  All of them have their own style and while you may not dig the awesome chick with the tattoos, you may like the many other personalities that most studios offer.  At C-Cycle we have a choice of 14 different instructors all of them amazing, but with different styles and characteristics.

4. Ride your own ride.  Dont be intimidated by the triathlete beside you or the young college coed who is in front of you.  Focus on your ride and listen to your body and the instructor.  They are in their zone and are not worried if you feel like your who-ha is on fire (see number 1) or if you are sweating last night’s Cabernet.  Those people will become your spinning buddies and friends before long…most classes are like clubs and there are regulars.

5. Learn the bike.  In our studio, we have the RealRyder Bikes that actually move and tilt.  These are a lot of fun, but can be a little intimidating, even to the more experienced rider.  When starting a new indoor cycling class or trying a new bike, it is important to understand the resistance and use the first few songs or even the first class to learn how the bike works and how it challenges you.

6. If your have questions or concerns… speak up! At C-Cycle Studio, we want to know what we can do to make you want to come back.  Most studios will listen and try to help you better your next visit.  We can also make suggestions based on your needs and concerns.

7.It’s not easy, but it’s fun! Your first workout is filled with a lot of emotions as you get set up, and adjusted, but take my word and give it at least a few classes to get your “business” adjusted and your mind on the real challenge…a great workout and a fun experience!

So whether you are considering your first class, or if you are trying to convince yourself to go back for a second ride, remember we have all been there and it will get better!

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Memorial Day DUATHLON: Run / Bike-Spin / Run

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Du It

 Monday, May 26 at 6:30am

Strictly Running

2515 Devine Street, Columbia, South Carolina 29205

Open to the Public Run – Bike/Spin – Run!!

1.5 mile run / 2.5 to 10 mile bike ride / 1.5 mile run

Date: Monday, May 26, 2014
Check-in Time: 6:30 AM at Strictly Running See More

**Open to the Public Event **

Feel free to make a donation though($20), which will help fund the SR Tri Team.

Strictly Running will provide snacks and refreshments after the workout!

**Riders must wear a CSPC approved helmet at all times while on a bike. No helmet, no ride.**

Unless you are rYding/Spinning at C Cycle Studio NO Helmet required…!!


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Pedaling for Affordable Housing – A Bike & Build Adventure (In Memory of Harrison Greenway)

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In May of 2014 one of our clients will begin a cross-country cycling tour with an organization that aims to raise funds and awareness to benefit affordable housing groups. Here is the chronicle of her journey…

“This blog is dedicated to my brother, Harrison Greenway (4/22/1992 – 2/24/2013), and is as much a story of grief as it is of adventure and service. Check out my first post: For you, baby brother…


Friday, December 20, 2013

Little Pieces of the Puzzle

Here’s a brief summary of what’s been going on over the past few weeks re: Bike & Build.A. I passed B&B’s online safety quiz!

B. I have now raised over $1,000! This (in conjunction with point A) means I am eligible to order the bike I will ride this summer.

As soon as the new year rolls in B&B will contact an LBS (local bike shop) so that I can begin the ordering process. The women’s base model that B&B is using this year is the Giant Avail 3. If I get to pick the color, I’m going with the black/red/white:

C. I ordered business cards so I can spread the word more efficiently/effectively!
D. I joined The Joint, a national chain of chiropratic clinics. I want to make sure my body is properly aligned going into this summer because I know I will be pushing my body to it’s limits.E. I also joined a new indoor cycling studio called C Cycle. This studio is the first of its kind in South Carolina; the bikes they have are called Real Ryder and are unique in that they move with your body unlike standard stationary bikes. The owner of C Cycle, Cesar Leon, has been very supportive and I have really enjoyed getting to know him and his staff! I encourage everyone in the area to check it out. Click here to visit C Cycle Studio’s website! (Cesar, if you would like to leave a comment below, please feel free to advertise further!)

F. B&B released the 2014 Rider Manual. I spent almost an entire weekend reading 120+ pages. I only have one section left to go!

G. My mom bought me a hydration backpack and sleeping bag! Merry Christmas to me!

Phew, I think that’s about it!

As always, thank you to everyone who has shown support!

To read more about MG’s journey or to learn on how to support this great cause, please visit her blog site at http://mgsc2sc.blogspot.com/
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  • Burn more calories than walking – or even running!
  • Train your muscles to burn more fat efficiently
  • Protect your joints and stay injury free

Firm up, slim down, and get in shape.

The “road” to weight-loss success begins with Indoor Cycling.

Why (only) run – or walk – when you can rYde?


Perhaps the best kept secret in fitness is that Indoor Cycling can burn more calories than running. Indoor cycling, aka: Spinning® burns a whopping 160% MORE CALORIES per hour compared to running. C Cycle Studio’s RealRyder® bikes add another aspect to burn even more calories! Not bad for a low-impact sport that keeps your joints healthy mile after mile and is a lot of fun too! The numbers are based on an average participant as there are additional factors that  impact calorie expenditure. One of the most prominent factors is the weight and effort of the participant. For example,  a 130-pound person can burn 620 calories after a vigorous indoor cycling session, but a 200-pound person can burn almost a thousand calories in the same workout. Group exercise creates a supportive environment which also encourages participants to stick with the workout.  So while the different factors may change the numbers a little, and  generalization about calorie expenditure can be difficult, there is no doubt about the effectiveness of the workout!

Get on one of C Cycle Studio’s RealRyder® bikes…sweat, have fun and  burn fat like crazy!


Indoor Cycling may be your answer to losing those stubborn pounds and keeping them off for good. Your best body ever is within reach! Our bikes can get you there,and C Cycle Studio® can show you the way — faster, smarter, safer.

Contact us today at  C Cycle Studio®We can help you achieve your fitness and weight loss goals.

With packages starting as low as $5.00 per ride, you can’t go wrong.


Every session at C Cycle Studio®  puts you on the fast track to weight loss success!


Credit where credit is due:



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Self Magazine: Spinning Does NOT Bulk Your Thighs

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It takes a tremendous amount of heavy weights, time and dedication to get strong legs like these,


however, in order to achive and mantain a lean & sexy pair of legs like these,


 or these,


   then Indoor Cycling Spinning at C Cycle Studio maybe the answer you have been wating for… 


SELF Exclusive! We Got the Truth on Whether Spinning Bulks Up Your Legs or Not


So, you guys, Spinning does cause bulk — but in terms of your calorie burn. Your confidence. Your love of Capital Cities “Safe and Sound” remixes.

But what it really, truly, despite-the-copious-hoopla-from-this-week does NOT do is bulk your thighs.

We were tempted to end our post with that (and this), but we want you to know why your Flywheel class won’t give you Hulk legs. So we asked exercise physiologist Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery (and our very own Dr. Abs) to lay it out:

“You have two types of muscle fibers; one type are endurance fibers. When you do aerobic exercise, like Spinning, you use these fibers,” Olson says. OK, easy so far. “These fibers can become more fatigue-resistant from doing activities like Spinning and running [aka, it feels easier to do the same workout], but they do not bulk. You have to lift heavy weights doing multiple sets to cause muscle growth in your power/strength fibers, and you don’t use these to any appreciable degree during cardio exercise.” Aha! But wait, there’s more.

Olson went on to say that recent studies have shown that women actually lose fat from their guts and lower bodies when they cycle often. In other words, their thighs likely look smaller.

Yes, your legs may appear a little pumped after SoulCycle, “but that’s temporary, and due to more blood flow and higher blood pressure in the muscle beds in your legs,” Olson explains. “You also take up extra water when you sweat a lot, and the muscle beds that are used in any activity will store more water to compensate. But these changes aren’t because of increased muscle size or more fat, and they’ll fade within an hour.”

So! Keep Spinning (and lifting weights, and stretching, and penning handwritten thank-you notes, because you know they’re all good for you). It strengthens your heart, flattens your abs, and burns off tons of calories.

Wanna read more about it? click here and  also, watch your diet


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