Nutrition News

Indoor Cycling Tips

Indoor cycling is a phenomenal workout for people of all ages. Each 45-minute class can burn between 400 and 800 calories, and it’s one of the best, low-impact cardiovascular workouts available. More than just a killer calorie-burning cardio workout, cycling also increases muscular endurance, tightens the core, and strengthens surrounding tendons and ligaments. Most important, it’s a fun and exhilarating way to get your daily sweat in.

Our friends over at OXYGEN have put together these great cycling tips for you.


  • Hydrate before, during and after the ride.
  • Eat a small meal one hour before working out, preferably something that is easily digestible. Viance Vitality Blend is a perfect choice. 
  • Make sure you stretch after class. You will be sore, typically in your glutes, hamstrings and core area. If the ride includes choreography and weights, you will have some upper-body soreness in the triceps, shoulders, chest and biceps.


  • Make sure you take the time to warm up. I recommend getting on the bike before class starts to pedal slowly for a few minutes, increasing to a more moderate pace until class begins. 
  • Many people jump off their bike right after class and leave, but I recommend slowing your legs down and breathing for a good two minutes. Stay and stretch with the class, which will give you another four to five minutes to cool down.

Tips for First-Timers

  • Make sure you have a water bottle and a towel.
  • Don’t attempt to do everything the instructor tells the class to do; stay in your comfort level for the first class or so. Indoor cycling is a great workout, but it takes time to condition your body to do the entire class as instructed. If you need to stay seated for the entire class, you can.
  • It usually takes about three to four classes to get in the groove of indoor cycling. Yes, your rear end might be a little sore after the first few times, but that fades away when the post-session endorphin rush hits.

Tevia Celli is a pioneer in the studio cycling industry, longtime Los Angeles cycling instructor and director of Class Experience & Programming at CycleBar.


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Viance Nutrition

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