Club Central - Reshaping the 5 Towns

 
 






Indoor Cycling 
Classes are held on the second floor
Indoor Cycling is a group exercise class performed on stationary bikes.  All classes are 45 minutes long (Unless indicated). Our Indoor Cycling program is a great way to enhance cardiovascular endurance while increasing muscle strength. Burn lots of calories as you travel on flat roads, climb hills, sprint and race. 
Wherever the road goes, you are guaranteed a truly fantastic workout.  Allow yourself to be swept away to the many terrains offered by our highly professional instructors. Keep motivated by the pounding music and high energy that surrounds you during your 45 minute ride. All levels are welcomed to every class.


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
 
6:00 am 
Cycling
(Maria)
 

6:00 am
Cycling
(Natalie)
 
8:30 am
Cycling
(Rina) 
9:30 am
Cycling
(Judy)
9:30 am
Cycling
(Trish) 


     9:30 am
Cycle Flex
(55 min.)
(Trish)
 



8:00 pm
Cycling
   (Lauren M.) 
 
8:15 pm
Cycling
(Annmichelle)


 
*Cycling 
(Rina) 




 




 
 
  

*TBA* To be Announced
   
All classes are for women only
* Times may vary, check with front desk
 
 
Cycling Guidelines
(Classes are 45 minutes long unless otherwise noted)
ALL CREDIBLE WORKOUT FACILITIES MUST HAVE EXERCISE GUIDELINES TO HELP KEEP OPERATIONS ORDERLY AND PROFESSIONAL. THE SAFETY OF OUR MEMBERS IS IMPERATIVE. THE MAINTENANCE OF OUR BIKES AND THE ENJOYMENT OF YOUR RIDE ARE CRUCIAL. IT’S FAIRNESS & RESPECT OF ALL PAYING MEMBERS TO FOLLOW THE RULES BELOW. MANAGEMENT WILL NOT TOLERATE ANYONE WHO DOES NOT ADHERE TO ALL THE BELOW GUIDELINES. WE THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING AND ASSISTANCE IN HELPING TO MAINTAIN AN ENJOYABLE EXPERIENCE.
 
1. Reservation Process
A) The earliest you may reserve a spot in a class, without paying a fee, is one hour (in person only) before the start of the class. No exceptions. You may not reserve a bike for anyone other than yourself.
B) You may pay a small fee if you would like to reserve sooner. The earliest you may pay to reserve a bike in a class is 2 days in advance. No exceptions. Just pay $5 cash in person at the front desk. You may not reserve for anyone other than yourself.
C) You may pre purchase 30 reservations for $90.
D) You may register by telephone if you still have any pre paid reservations remaining. Phones open for reservations at 6am daily. The earliest you may reserve a bike in a class by telephone is 2 days in advance.
E) If you reserve over the telephone, you may not reserve for anyone other than yourself.
F) There will be no sharing of pre-paid reservation spots. Everyone must have their own individual package. (See below for family members)
G) Spouses and children under the age of 18 may share a prepaid reservation package.  Each must have a current membership and must reserve their spot individually.
H) Reservations cannot bechanged, refunded or applied to another class under any circumstances. Remember, when you reserve a bike, you may be preventing another member from getting a spot in the class. If you cancel a reservation within 24 hours to the start of the class you will not be charged a reservation.
I) You must arrive before the start of the class to prevent your reserved spot from being forfeited. Please call the gym if you are running a little late.
J) No entrance to the Cycling Studio will be allowed beyond 5 minutes after the class has started.
K) Try to arrive 15 minutes early to learn safety and set up.
L) There will be no reserving of specific bikes for a class. They will not be numbered.
M) There will be 5 “standby” spots available once a class is filled.  If you reserve a “standby” spot in advance and In the event you do not receive a spot in the class, your prepaid reservation will not be charged.
N) You cannot hold a bike for a friend as you wait their arrival into the spin room. No saving of spots.
O) You must check in at the front desk upon arrival to take a class and acquire a “Cycling Pass”.  A Cycling pass is required for admission to the class and will be collected by the instructor.
P) Cycling reservation (all inclusive) membership- all the above rules still apply. With this membership type only- If you need to cancel your reservation, you must call the gym no later than 20 minutes prior to the start of the class or you will be charged a $5 cancellation fee on your pre- authorized credit card on file.

 
2. Etiquette
A) Coats and/or bags are not permitted in the Cycling Studio. There are cubbies outside the studio. Valuable items can be kept inside a locker located in the locker room.
B) All cell phones must be set to silent mode. No texting during the class.
C) No heavy perfumes or colognes.
D) Avoid talking during the rides.
E) No gum, coffee or any type or food. 
F) It is obligatory to wear clean indoor shoes. We kindly ask you to change into your shoes once you are inside the premises.
G) Bring a towel.
H) It is obligatory to wipe off the bike and floor around you after each class!
I) It is not permitted to leave class prematurely. A cool down is important to complete the classes. Please use the restroom before class begins.
J) Do not mark anything on the bikes!
K) Bikes have been specifically placed in the room.  Do not, for any reason, move the bikes from their current location.
L) Do not enter the spin room until everyone from the previous class has exited.
M) Reserving spots or bikes for yourself and others with towels, water bottles etc. are not permitted.

 
3. Safety
A) If you are wearing special cycling shoes only Shumano SPD cleats are permitted on the pedals. Eighty five percent of all brand cleats are Shumano. 
B) No long skirts or loose hanging clothing. They could get caught in the pedals.
C) If you are not wearing a special cycling shoe, tie your shoelaces up multiple times so they don't get caught in the pedals.
D) Wear stiff soled shoes if possible to produce the most effective pedaling force.
E) No changing out peddles by members.
F) Stay hydrated. Water is imperative.
G) Don't cycle on an empty stomach. Try to eat something an hour before.
H) Wear breathable clothing for maximum cooling efficiency.
I) Make sure the knobs on the bike are adjusted securely and locked into place before beginning your ride.
J) Breathe deeply in through the nose, out through the mouth.
K) Wearing a heart rate monitor will gauge your exercise intensity & prevent over training.
L) Don't worry about keeping up. Follow your own fitness goal.
M) Don't ride with tense muscles. Relaxing will allow you to perform more efficiently.
N) Don't skip meals during the day & then decide to ride at a high intensity. The better "fuel" you have in your "engine" the better it will run.
O) During the class, follow the directions of the instructor. If you have certain limitations of movement as a result of injury/injuries you should discuss these prior to the class with the instructor. He/she can offer you alternatives, so that you will leave the room with a satisfied feeling.
 
 
 
 
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