INDOOR CYCLING CLASS SAFETY CHECK: 3 STEPS TO RIDE HARD AND SAFE IN CLASS

At StarCycle studios, we believe in riding hard. Not only will you see the best physical results, and get a tremendous mental boost, but you will also see how much you are capable of doing.

But riding hard is only helpful if you are also riding safe. That is why we are putting this post together: to help you push yourself to the limit without crossing it. With these steps in mind, you can break a sweat while still honoring your body.

Step One: Talk to Your Instructor
If you are new to cycling class, or even if you are just trying out new indoor cycling studios in your area, it is important to communicate that to your instructor. Once they know that you are new to indoor cycling, they will keep an eye on you throughout the class.

They will also be able to take the time to explain to you some of the technical points of cycling fitness that can often be neglected. Just like every other form of exercise, proper form is paramount. Those technical pointers will help you improve your form and better enable you to avoid injury while riding.

Additionally, if you are injured or need to take it easy for any other reason (pregnancy, for instance), let your instructor know that too. Part of their job is to help motivate you, so if they are unaware of extenuating circumstances, you can bet they will try to push you to work harder. Additionally, if they know about your circumstances, they can often provide some tips to help mitigate any possible damage.

Step 2: Adjust Your Bike
Proper form isn’t going to do you much good if your bike isn’t properly set up. Before your fitness class, it is important to adjust your handlebars and your seat to the proper height for your body. Your seat should reach the top of your hip, and you should be able to reach the bottom of your pedal stroke with your knee still slightly bent and your foot flat.

For your handlebars, you have two things to think about. First, they need to be close enough that you can reach without leaning forward. Additionally, the handlebars should be higher than your seat at a minimum.

Step 3: Listen to Your Body
You know your body best, so if something feels wrong to you, don’t do it. It might be tempting to overexert yourself, especially if your cycling class instructor is telling you to push it. Understand that is your instructor’s job to make the indoor cycling experience as rewarding as possible, and it is your job to know when to say “enough”.

Finally, remember to hydrate well before heading into class. When you know you’re going to cycling class that day, make sure to drink plenty of water in the hours leading up to class.

Exercise classes and indoor cycling studios are an excellent way to stay in shape. In fact, researchers have shown that only 30 minutes of cycling each day will help you burn almost 11 pounds of fat during the span of a year. But just like other types of fitness classes, there is a chance you might get hurt if you do not use the proper technique or push yourself too far.

3 UNEXPECTED BENEFITS OF ATTENDING AN INDOOR CYCLING CLASS

In recent years, indoor cycling classes have become more popular than ever. There are indoor cycling studios popping up all over the country, offering courses for both beginners and advanced cyclists to cater to different expertise and fitness levels.

We all know that cycling brings a host of health benefits, including boosting your cardio health. Guidelines by the American College of Sports Medicine recommend 30 minutes of moderate intensity exercise five days a week and this inspires many to hop on a bike because it can give them an intense workout in no time at all. But in addition to boosting your cardio health, there are plenty of unexpected benefits of cycling. Let’s take a look at a few of them:

It sharpens your focus
Ever have those days where you feel like you’re just moving around in a fog? If so, take a class! Cycling for fitness, like most physical activities, can easily sharpen your focus because it helps deliver more oxygen to the brain. When oxygen enters the brain, more brain cells form, which causes the brain to work more efficiently – you’ll experience a sharper memory, better problem-solving skills, higher concentration levels, and it’ll be easier to go about your day to day activities. The best part is that all of this can come with a simple 30-minute session.

It boosts your complexion
Any cardio workout, especially indoor cycling, can be beneficial as it can enhance your complexion to look younger. After you workout, you most likely will notice a flushed face, and that is a good thing. This means blood is pumping to your skin, which enhances collagen production and can prevent wrinkles from forming and can give you clear, radiant skin.

Strengthens your core
During your class your instructor will drive home the importance of good posture not just to make you comfortable during the class, but to strengthen your core. To ride efficiently, you’ll want a fully engaged core. After taking just a couple classes, you’ll notice your abs and obliques become more defined and stronger.

There are plenty of benefits of cycling, and some we didn’t even list here! If you’d like to learn more and experience these advantages for yourself, come on down and try out a class with us. Your body will thank you!

THINK INDOOR CYCLING ISN’T RIGHT FOR YOU? 3 REASONS YOU MAY WANT TO RECONSIDER

It might be that you think that cycling classes are just another fad, or maybe you are a runner through and through. Whatever the reason may be, you haven’t yet tried an indoor cycling class.

Keep in mind, indoor cycling classes are hugely beneficial: they offer great cardio, they burn calories, and they can even help you reduce the risk of some serious medical conditions. Researchers in Finland, for instance, have come to the conclusion that just 30 minutes of cycling each day can lower the risk of developing diabetes by 40%.

While all of that is well known and well documented, it clearly hasn’t been enough to get you to try this exercise class for yourself. But there are a number of benefits you haven’t heard of yet, three of which we lay out in this blog.

Great for Abs
While you might not realize it, indoor cycling classes are great for strengthening your abdominal muscles. That is because you need to keep your core engaged the entire time your are in the class. If you don’t? Your instructor will be the very first person to point out that you are slouching. Not only that, constantly switching between sitting and standing while riding will give your glutes a nice workout.

Great Group Energy
When you first started working out, someone no doubt pulled you aside and told you about the importance of a gym buddy – someone to push and to challenge you and keep you honest about how hard you’re working. Cycling classes take that principle and multiply it by a dozen. Imagine the energy in a room of a dozen people all working for the same goal in the same rhythm – you won’t believe what you can accomplish in those conditions.

Easy on the Joints
Runners, you were waiting for us to get to you. It’s no secret that running is torturous for the body, especially the knees. A trip to the cycling studio affords you a great cardio workout without the stress to your knees. Whether you mix it into your weekly rotation or save it for when your runner’s knee is acting up, cycling class is a great weapon to have in your arsenal.

There are a number of great reasons to try your first cycling class, so what’s stopping you? Visit a StarCycle studio today and experience it for yourself!

SPEAK UP: YOUR INSTRUCTOR WANTS TO KNOW

Whether it’s your first trip to an indoor cycling studio or you’re a cycling class veteran, it can be intimidating to speak to the instructor.

While it can be easy to make up excuses not to talk to your instructor, they genuinely want you to feel comfortable talking to them, especially about something that might affect your workout.

So for the timid beginners out there, here are three times you should absolutely approach your instructor.

It’s Your First Time at a Fitness Class
While you may be tempted to hang out in the back and learn by osmosis, it is important to let the instructor know it’s your first cycling class, not just so that your instructor can get to know you – though they do! – but also because there is a chance you might hurt yourself if you have the improper form or set up the equipment incorrectly. Giving your instructor a quick heads up will help you get the most out of class, and safely!

You Have to Take it Easy Because You Are Sick, Injured, or Pregnant
Cycling is great exercise. In fact, just one hour cycling at 10 mph can burn up to 600 calories! That being said, it can also take a toll on your body. Whatever the reason is, if you have to take it easy, then let your instructor know before the class, that way they don’t accidentally pressure you to give more than you can. Cycling class is fun, but it’s also about work. Your instructor wants to see you give your all. Letting them know you have less to give can help avoid confusion.

If You Have to Leave Early
Nothing is worse than having to teach a class while worried that one of your cyclists is upset or sick from the class. If you know that you will have to leave early, just let your instructor know. It is your time! You paid to be there, after all. There’s no reason to think your instructor will be mad at you.

At StarCycle, we are here to help you get a kickass workout, while honoring what you need that day. Talk to us! Let your instructor know if you have questions or requests; we are here to support you.

5 COMMON FIRST-TIME CYCLING CLASS MYTHS, BUSTED

If you have never been to cycling classes, it can be a bit intimidating. In fact, many people who are going to their first class admit to having fallen victim to a number of the myths. In reality, indoor cycling classes are a great option for people from all walks of life that are looking for a good fitness class.

In order to help ease any fears or misconceptions you might have that are keeping you from that first class, we’re going to spend a little time busting up some of the most common myths you might have heard about cycling classes.

We hope you stick around for the ride.

  1. Cycling Classes Are For Women
    One of the biggest lies we hear is that exercise classes are for women only. While it’s true that there is a slightly higher number of women in most cycling-based classes, there is also a slightly higher number of women in the world in general, so we think it’s pretty par for the course. The important thing to remember is that a great exercise class is as fun and good for men as it is for women.
  2. Cycling Requires a Uniform
    It’s no myth that most people in class will likely be wearing cycling or exercise pants, but that doesn’t mean you have to conform. As long as you’re wearing tightly fitted pants that won’t snag in the cycling equipment, you should feel free to wear whatever makes you most comfortable.
  3. It’s Too Easy
    As you may have heard, exercise bikes are a very low impact form of cardio. But don’t let that fool you! Cycling is hardly easy. With a mix of interval and elevation training, the best cycling classes are meant to help you shed weight, get sweaty, and stay in the very best shape. If you’re still not convinced, come in and try it, then tell us about how easy it is.
    High Intensity Exercise Class Isn’t for Shy People
    Exercise classes of any kind can be intimidating for people with anxiety or people who are shy. Fortunately, cycling isn’t like your typical group exercise class. The supportive atmosphere and positive environment of the right exercise studio makes it the perfect place for you to get your feet wet.
  4. It’s Too Tiring
    It can be hard to find time to fit exercise in, especially if you work at a demanding job. But while you might think that cycling will leave you drained, cycling three times a week has been shown to stimulate dopamine production and increase energy levels by 20%! What’s more, it can reduce fatigue by an estimated 65%!

Whether you are new to indoor cycling, or have been riding hard for years, everyone is welcome at a StarCycle studio- let’s ride!

STARCYCLE’S NEWEST STUDIO + ROCKSTARS IN CENTENNIAL COLORADO

StarCycle spreads like wildfire through the region – first Oregon, then Washington and now opens its fourth studio, located just south of Denver, in Centennial Colorado.

Yvonne Faulkner and Anne Romano, the two ladies behind the new studio, are pumped about introducing the StarCycle experience to everyone in the Denver-Metro area.

“We have a client who’s only been riding six weeks and is already addicted,” says Anne. “Every time she’s here, she says ‘I just wanna work here, I’ll do anything, I just want to be here!’” She ended up auditioning and will now be one of our instructors!”

StarCycle co-founder, Dionne Del Carlo, and Yvonne have known each other since graduate school, rooming together thereafter and keeping up with each other despite the miles in between their friendship.

“I’ve been following Dionne’s career progression and knew about StarCycle’s first opening three years ago,” says Yvonne. “I thought it would be an awesome opportunity out here in Denver where everyone is really fitness-forward.”

Once the Cedar Mill studio opened and StarCycle started offering franchising opportunities, Yvonne’s interest increased. Then in an almost divine dinner gathering, Anne’s husband, Pete, expressed interest in investing and growing a new, local business outside of his corporate responsibilities. Yvonne heard this and proposed the perfect idea: StarCycle.

Yvonne and Anne are two moms who previously met at their children’s elementary school and joined efforts in a mission to bring health and wellness to the school through their PTA work. So teaming up together to run their own fitness studio fit within their ideals and goals and after speaking with their husbands, they took the opportunity and ran.

“I used to go mountain biking with Dionne but I’ve never been a fan of running,” says Yvonne. “And there are a lot of cyclists but because of the four seasons, people need a winter-alternative workout.”

Anne, on the flip-hand, had toe surgery last November and is an avid runner, marathoner and triathlete. “I’ve been out of running for 2 years now,” says Anne. “It’s driving me nuts!”

But she found StarCycle to be the perfect opportunity for less-impactful workouts, even for injured athletes. Anne highlights how StarCycle rides are highly aerobic but not high impact and such a healthy alternative to running.

Both women have six children combined, ranging in ages 11 through 18. All the kids love coming and hanging out at StarCycle, whether to spend time in the enormous craft-based child care area – an unusual perk not offered at other local, boutique fitness studios – or to ride with their parents.

“What we hear from our clients, aside from how they love the concept, is how our studio offers a tech-free, warm family atmosphere,” says Yvonne.

One client came in only after two rides and said:

“I’m driving to my other gym right now and canceling it right now because I love this!”

Another client left saying they loved how StarCycle isn’t just “a sweaty workout.”

“We’re really easy going, we’re not like pretentious and crazy,” says Anne. “We really focus on mind and body workouts, in a dark atmosphere where it’s an individual pursuit, not constantly being monitored or competing with other riders.”

If you’ve ever tried StarCycle, you do get sweaty. Really sweaty. But in the end, you walk out refreshed, elated and ready to conquer your world.

“We help all our clients focus on themselves,” says Dionne, who continues to push her clients as an instructor in the original Lake Oswego studio alongside co-founder/instructor Erin Moone.

“We don’t expect people to come in and compete on their bike next to someone they don’t know, someone with a completely different physical make-up, completely different goals, completely different lifestyle,” says Dionne. “We’re here to help each client become their own rockstar – in their own unique way.”

The Centennial StarCycle studio will be hosting its Grand Opening on August 27th and 28th. With multiple local charity rides lined up in the near future, new instructors auditioning and jumping on board as they add new class times, Yvonne and Anne are already scouting out their next location in or near Denver.

“Erin and Dionne are extremely easy and fun to work with,” says Yvonne. “They’re always checking in, asking ‘what do you need, how can we support you?’

They pretty much let us run our studio the way we want to.”

“And the best part is, with classes in the morning, I’ve oftentimes been able to go into the studio and be home before the girls are even up,” says Anne.

If you love staying fit, indoor cycling and love StarCycle’s concept but don’t have a studio near you, consider running your own StarCycle business where you’ll get to do what you love, every day, while still having time for the other important things in your life.

Get in touch with us here.

THIS RIDER’S STORY WILL ROCK YOU.

When I shook Ruth’s hand it all came flooding back: The memories. Her memories. Her childhood… all 336 pages of her memoir become an almost unbearable weight, freezing me in the moment.

At first it seems intimidating meeting Ruth Wariner in person due to her inside stories she’s revealed to the world. But her kind, indomitable spirit and heart of gold envelope me as we sit down to chat about StarCycle and her newly-released book, The Sound of Gravel, now available in stores and online.

Ruth’s memoir details her haunting childhood growing up in a polygamist, Mormon colony in poverty. When she turned four, she was immediately needed for adult responsibilities. She helped care for her siblings while looking over her shoulder for the dreadful, lurking dangers children should never be exposed to. The Sound of Gravel is simple yet beautifully written and refreshingly lacks self-pity.

No spoilers here but Ruth nowadays lives an adjusted, happily married life in Lake Oswego and continues her healing journey despite her chilling memories.

Healing includes daily prayer, meditation, journaling and, you guessed it, riding at StarCycle.
I can imagine Ruth rides much like her embodied, inner character reveals in her book: confident and bold but within her own limits. “Sometimes I just let myself sit down or turn down the resistance on the bike so I’m able to work at my own pace,” Ruth says. “On days I’m feeling stronger, I push it up and get through it. But I make sure it’s enjoyable and I like to have fun. If I’m not having fun, I don’t want to do it.”

Ruth deserves some fun. She deserves the world although she’ll never ask for it. “I want people to know I’m someone who rose above my circumstances,” she says. “I’m somebody who is not a victim, who defined my own life separate from my childhood.”

After years of unsettling instances, Ruth fled her family’s colony at 15 years old. Her goal was simply to keep her siblings together. At 19 she moved out on her own and raised her three younger sisters alone, all while putting herself through school. After earning her GED she put herself through college and graduate school at Southern Oregon University in Ashland, Oregon.

Ruth then received a job teaching Spanish at Gladstone High School and ended up meeting her husband, Alan, on the top floor of the U.S. Bancorp Tower building in downtown Portland, Oregon, at a fundraising event for Portland Monthly. Alan swiftly fell for Ruth, realizing after hearing her stories how similar their kindred spirits are in caring for others in their family – Alan raising two autistic twins of his own.

Most of all, Alan loves Ruth’s ability to forgive: not in the sense that she puts up with being hurt but that she can let go of the pain from her past for her own sake and for the sake of her relationships with loved ones. “It’s helped me be a happier person, and he’s always said that I’m one of the happiest people he knows,” says Ruth.

“I love her courage, generosity and kindness,” said Alan. “I respect her commitment to her family. That’s the thing he loved about her first because I knew if she could have a strong commitment to her siblings, she would have a strong commitment to me, and she does.”

And talking about commitment, Ruth now rides at StarCycle four to five times per week, often with Alan alongside her. “I love the way riding makes me feel; it makes me feel so much better,” she says. “I love how they turn lights down and you ride alone. And I love the kind environment.”

She said Alan is always trying to recruit others to ride at StarCycle, letting them know how it will challenge them in new ways. “It’s a spin class like you’ve never experienced before,” he says.

And Ruth loves rocking the challenges StarCycle offers, like the recent “I WILL NOW” challenge (20 rides in 30 days in December). “And I love the variety of instructors at StarCycle,” she says.

Aside from indoor cycling at StarCycle, just a two minute walk from her home, Ruth and Alan often take long, daily walks around the neighborhood, enjoy hiking, traveling all over the world and join their “Calories Be Damned” dinner club, regularly with local friends.

But most importantly, Ruth says, spending time with her family means the most to her. You can tell she continues to keep a watchful eye on her sisters even though they’re now all grown up, living in different cities with professional careers of their own. They were too young to know the reality of what happened to their family, their older sister shielding and literally saving their lives from it all until they were much older and they asked her what happened one afternoon over lunch, which led to Ruth writing her book over the next five years.

One memory Ruth happily shared with us was when her mom – a constant companion yet a well-intentioned adversary in Ruth’s book – taught her to ride a bike. “She bought it at a garage sale and I got it as a birthday present,” recalls Ruth. “I remember the first day they took off my training wheels and I fell right over. I was three or four and wanted to immediately take off my training wheels. I wanted to be a big girl.”

Over the years she got her wish facing love, loss, fear, anger, resentment and the unknown far younger than most. But she said she often remembers these words, spoken by Maya Angelou – an American activist, poet and civil rights advocate who passed away just last year and Ruth had an opportunity to hear her speak:

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
Despite her upbringing, Ruth remains resilient and grateful. “I love the fact that I had the opportunity to have an education, it gave me perspective, confidence and a new community and culture to live in,” she says.

Now Ruth’s unending commitment, love and loyalty to her family has never wavered, just as she inspires us all by moving forward with her life and riding into a brighter future.

What does Ruth recommend about StarCycle? “Try it. You’ll love it.
And what do we at StarCycle say about The Sound of Gravel? “Read it. You’ll love it and never, ever forget it.”

TWO GENERATIONS TALK ABOUT NATURALLY STAYING HEALTHY, LOVING LIFE AND SUPPORTING EACH OTHER MOST OF ALL.

Jen and Kaya, the mother-daughter duo, who ride often at StarCycle Cedar Mill, are two women whom anyone would be lucky to be friends with.
Jen gave birth to Kaya at 20 years old, leading both women to grow into best friends, Kaya heading to Kindergarten while her mother went back to school, the two used to work on homework together at their dining room table.

Now a 16-year-old enthusiastic yet humble teenager, Kaya serves as a reminder to many of us parents how level-headed and inspirational even our kids can become. Clare, her 6-year-old younger sister, enjoys accompanying both women to StarCycle as well.

Both Jen and Kaya started riding shortly after the Cedar Mill studio opened in 2015. A fitness enthusiast and massage therapist for over 10 years, Jen sees clients that “have that thing they love” and decided she too wanted that one physical activity she could love.

“I tried running,” she says. “I didn’t love it.”

“I tried pilates,” she says. “I didn’t love it.

Being a person who works with athletes every day, Jen says, “I’ve always worked out. I love hiking but you can’t hike trails every day with two kids, realistically. Naturally, being a massage therapist I do yoga too,” she says, “but that couldn’t be the only fitness thing I was doing, it wasn’t maintaining my strength enough.”

And then Jen went to help support her friend, Molly, as she was setting up shop at the new StarCycle studio in Cedar Mill.

“I didn’t think in a million years I’d like riding. But now, it’s that thing I love. I wake up and think ‘God, I hope I can find time to ride today!’”

“Lots of times it’s something inspirational the instructor says that keeps me going and helps me push myself on the bike,” says Jen. “They remind you to be fierce. To be primal. I love moments like that in life. I’ve always been an adrenaline junkie, jumping out of planes and stuff. You just don’t get that in your nine to five job.”

At StarCycle,” says Jen, “it’s like bringing out my adrenaline junkie again!”

Kaya says her inspiration stems from her mother. “She’s the mother of two really stubborn girls,” she laughs. “And she works so hard already and to hear her have time to get out and do something else that’s so challenging, yet fulfilling, is amazing.”

Kaya says she loves all the instructors she rides with but “Keelie just goes for it. She’s kinda hardcore and I like that.” Jen’s always raised her children to view health and wellness as a lifestyle. “I tell them, if you’re putting good things in your body, treating your body well, then you’ll be happy,” she says. “Wellness and happiness go together in every way and are engrained in everything.”

For Kaya, “it depends on who you hang out with. I just got back from Sunriver with a friend and we biked for an hour every day and we’d come back and eat a salad,” she says. “You depend on each other to keep you in the right space and remind you why you’re being healthy.”

With school coming up Kaya hopes she’s able to find time to continue to ride at StarCycle with her mom weekly.

And Jen’s not slowing down anytime soon. “I feel really darn lucky. I’m joining a team at a fitness studio in NW Portland to help assist the owner and bring my massage practice,” she says. “I’m kinda in that place where I’m just super thankful.”

Jen goes on to say she’d love to get property (and goats!) someday, and put the whole rat race aside.

Kaya shares her long list of dreams as well. But ultimately, “I just want to live happily,” she says. “I have this philosophy that I don’t need a lot to be happy. I mean I want success of course, but not at the expense of being humble,” she continues. “I’ve never needed a lot to be happy. I grew up being a really happy kid and I’ve seen so many other kids that just ask for so much and I don’t know, they’re never satisfied. School is a goal, to stay educated. And to take advantage of of everything at my fingertips.”

And to Kaya, that includes places like StarCycle.

“I go to StarCycle because I get to release all that pent up stress,” she says. “I just feel so good afterward.”

And let’s not forget 6-year-old Clare, Jen’s second daughter. What makes her happy? “My wonderful mother,” she says. “And StarCycle. I like to take care of the younger children when I go there.”

Hey Jen. You’re doing awesome. You’re a true Rockstar. Being a mother, massage therapist, rider and lover of life. You can’t do much better than that.

Jen sums up her feelings about how StarCycle helped complete that “love” of a puzzle piece she was looking for shape how she feels today: “I just want my family to stay healthy and keep enjoying abundance,” she says. “We don’t have much but our lives are super full.”