What to Expect in Your First Indoor Cycling Class at Tidal
Thinking about trying indoor cycling for the first time? We get it—walking into a new fitness studio can feel intimidating, especially when you're not sure what to expect. But here's the truth: indoor cycling at Tidal Cycle House in Santa Barbara is designed to be welcoming, energizing, and fun for everyone—yes, even complete beginners.
Whether you've never been on a bike or you're a seasoned cyclist looking for a new challenge, we've created this guide to help you feel confident and prepared for your first class. Let's break down exactly what happens from the moment you walk through our doors.
Before You Arrive
What to Wear
The best part about indoor cycling? You don't need any special gear to get started. Here's what we recommend:
- Athletic wear: Comfortable workout clothes that you can move in (leggings, shorts, or athletic pants work great)
- Moisture-wicking fabric: You'll work up a sweat, so breathable materials are your friend
- Supportive sports bra: Trust us on this one
- Water bottle: Stay hydrated! (We have water available too)
- Cycling shoes: We provide cycling shoes complimentary for your first class! Our bikes are compatible with both SPD and Delta clips, so if you have your own cycling shoes, feel free to bring them.
What NOT to wear: Avoid baggy shorts or pants that might get caught in the bike. And leave the cotton t-shirts at home—they'll stay wet the entire class!
Arrive 15 Minutes Early
For your first class, plan to arrive about 15 minutes before class starts. This gives you time to:
- Check in at the front desk
- Get fitted for complimentary cycling shoes (we'll help you find the perfect size)
- Get a quick bike setup tutorial from our staff
- Grab water and a towel
- Meet your instructor
- Take a few deep breaths and get mentally ready
Pro tip: Let the front desk know it's your first time. We'll make sure you're taken care of and answer any questions you have.
Setting Up Your Bike
Don't worry—we won't just point you to a bike and leave you to figure it out. Our staff will help you get set up properly. Here's what we'll adjust:
Seat Height
Your seat should be at hip height when you're standing next to the bike. This ensures proper leg extension and prevents knee strain.
Seat Position (Forward/Back)
When your foot is at the 3 o'clock position on the pedal, your knee should be directly over the ball of your foot.
Handlebar Height
For beginners, we recommend starting with the handlebars higher (more comfortable, less strain on your back). As you get stronger, you can lower them for a more challenging position.
Clip-In Shoes
Our bikes are compatible with both SPD and Delta clips. We'll help you clip into the bike—don't stress! It takes a little practice, but our instructors and staff are here to assist you as many times as you need.
Remember: There's no perfect bike setup on day one. We'll help you find a comfortable position, and you can always make adjustments in future classes as you learn what works for your body.
What Happens During Class
The Warm-Up
Every class starts with a warm-up to get your legs moving and your heart rate up gradually. Your instructor will guide you through basic movements and explain how to adjust your resistance (the tension knob on your bike).
Beginner tip: Start with lighter resistance. You can always add more as you get comfortable!
The Main Workout (35-40 minutes)
This is where the magic happens. At Tidal, we combine:
- Rhythm-based choreography: Movements synced to the beat of high-energy music
- Varied resistance: Hills, sprints, and flat roads to work different muscle groups
- Upper body work: Weighted bars for arm exercises (completely optional, but we promise your arms will feel the burn for that full-body workout!)
- Core engagement: Standing positions that challenge your balance and strength
What makes Tidal different: We're more than just a workout. The music drives the ride, creating an experience that feels more like a dance party than traditional exercise. You'll be so focused on the rhythm and the energy in the room that you won't even realize how hard you're working.
The Cool-Down (2 minutes)
After your final push on the bike, your instructor will help you gradually allow your heart rate to recover with some light stretching on and off the bike.
What You Should Know
You Can Go at Your Own Pace
Here's the most important thing: this is YOUR ride.
- If you need to dial back the resistance, do it
- If you need to sit down during a standing section, absolutely do it
- If you need to take a water break, take it
- If something doesn't feel right, modify it
Our instructors will give you options throughout class. There's no judgment, no competition with the person next to you. Everyone in that room was a beginner once.
It's Normal to Feel...
Out of breath: Indoor cycling is cardio-intensive. If you need to slow down and catch your breath, that's completely normal.
Wobbly: Standing on the bike for the first time can feel unstable. It gets easier as your core gets stronger.
Sore the next day: You're using muscles you don't normally use (hello, inner thighs!). This is normal and means you're getting stronger.
Sweaty: Oh yes, you'll sweat. We provide towels, and our luxury amenities include lavender-infused towels to help you cool down afterward.
Energized: Despite the physical challenge, most first-timers leave feeling accomplished, energized, and excited to come back.
After Your First Class
Cooling Down & Recovery
After class, take advantage of our amenities:
- Recovery Corner: Take advantage of our foam rollers, massage guns, stretching bands, and recovery drink (all free to use!)
- Changing areas: Clean bathroom facilities for changing
- Stretching space: Continue stretching if you need more time
- Community: Hang out and chat with other riders—friendships are made here!
Recovery Tips
- Hydrate: Drink plenty of water throughout the day
- Stretch: Gentle stretching helps reduce soreness
- Protein: Refuel with a protein-rich snack or meal
- Rest or active recovery: Light walking or yoga the next day can help
Soreness is Normal
First-time riders often experience soreness in:
- Glutes and hamstrings (from pedaling)
- Quads (from standing positions)
- Core (from maintaining balance)
- Sometimes, the seat area (this gets better as your body adapts!)
The good news: The soreness improves dramatically after your second and third classes as your body adapts.
Frequently Asked Questions
Q: I'm really out of shape. Can I still do this?
A: Absolutely! Indoor cycling is low-impact and completely adaptable to your fitness level. You control your resistance and pace. We have riders of all fitness levels, from complete beginners to experienced athletes.
Q: Will I be able to keep up?
A: There's no "keeping up" at Tidal. Every rider is on their own journey. Your instructor will give you options for every movement, and you can modify anything that doesn't work for you.
Q: What if I can't clip into the cycling shoes?
A: We are here to help! We will help you clip into the bike as many times as you need, and at the end of class feel free to leave your shoes on the bike if you have troubles unclipping!
Q: Can I bring a friend?
A: Yes! Many first-timers bring a friend for moral support. Just make sure you both sign up for the class.
Q: What if I need to leave early or take a break?
A: Life happens! If you need to leave early, no explanation needed. If you need a break during class, take one. Your health and comfort come first.
Q: Will everyone be watching me?
A: Honestly? No. Everyone is focused on their own ride, the music, and the energy of the class. The lights are dim, the music is loud, and everyone is in their own zone.
Why Your First Class Will Be Great
Here's what you can expect to feel during and after your first Tidal class:
✨
Welcomed: From the moment you walk in, you're part of our community
💪
Challenged: You'll work hard, but in a way that feels achievable
🎶
Energized: The music and atmosphere are contagious
🙌
Proud: You showed up and did something new—that takes courage
😊
Happy: Endorphins are real, and you'll leave with a smile
🤝
Connected: You'll feel the collective energy of riding together
Ready to Try Your First Class?
We'd love to welcome you to Tidal Cycle House. Your first ride is free—no strings attached, no credit card required. Just book a class that fits your schedule, show up 15 minutes early, and we'll take care of the rest. See you on the bike! 🌊
Book Your Free First Ride
Questions?
Text us:
805-617-4886
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