What does recovery really mean though, beyond a trending buzzword? And how do you successfully approach and design a smart recovery regimen? We brought these very questions to several of the most luminary experts to share their insights, including –
Spinning® Global Master Instructor Team Manager & Senior Advisor
Luciana is a 35-year fitness industry veteran, with a 24-year tenure at Mad Dogg Athletics, focusing on global education, event development, production and execution, and talent recruiting and mentoring.
Indoor Cycling Instructor at Crunch Gym, Move True
Whether you’re riding or recovering, a resounding takeaway is that what you put into your body - or don’t - matters.
“Pay attention to your nutrition and hydration, ensuring you replenish your body with the necessary nutrients and fluids after a workout,” advises Beth.
“Recovery doesn't have to be complicated or expensive to be effective!” offers Alicia. “In fact, I find that what works best for me and B/SPOKE RIDERs (as well as STRENGTH/YOGA clients) starts with a strong foundation: adequate hydration before and after your workout, nourishing food throughout the day (especially around workouts)...
Drink 1/2 your body weight in fluid ounces throughout the day, with water being the best option. If you find you sweat out a lot of salt or are prone to muscle cramps after workouts, consider some electrolyte replacement.
Eat adequate amounts of nourishing foods throughout the day, including fruits, veggies, protein foods, healthy fats, and carbohydrates. This is the fuel your body needs to get through a workout and repair muscles. Try a carbohydrate + protein snack or meal after workouts to aid in muscle repair!”
We love the specificity of these pointers. For more on fueling your workout through what you eat, catch our feature with Amy Schlinger here.
“Yoga is a must for lengthening those tight cycling muscles and giving me a good dose of tranquility,” shares Luciana.
“Usually, after class, I do a mountain pose, focusing on the lower back,” specifies Julian. “It's also a great way to check in on riders and new members and thank them for coming. (Also, for instructors: it lets them see the calmer side of you!)”
“Consider adding yoga sessions to your recovery plan, as it can enhance flexibility, balance, and overall relaxation,” guides Beth.
We’re a huge fan of yoga to complement riding. Looking for additional off-the-bike options to recover and prime yourself for riding success? You’ll love our expert-powered guide to level-up your indoor cycling skills - off the bike!
Central to yoga practice (without requiring yoga) are stretching and breathing.
“Practice stretching exercises to lengthen and relax your muscles, reducing post-workout soreness,” explains Beth. “Incorporate foam rolling into your routine to help release muscle tension and improve flexibility.”
“Take deep breaths. Focus on counting up and down at a slow pace,” instructs Julian. “With stretches, focusing on the lower back and hip openers is an excellent recovery.”
For a variety of additional specific stretch and mobility moves, dive into our detailed conversation with Matthew Smith, the Owner of REVO Physiotherapy and Sports Performance.
Ever heard the maxim, ‘movement is medicine?’ Active methods to recover also count.
“My Type A mind tends to do battle with my physiologist mind, so active recovery is my go-to - preferably in the outdoors to leverage the benefits of mental recovery as well,” Luciana points out.
“Nature hikes are perfect for mind/body restoration and help me press the reset button for tough training ahead on the Spinner® bike.”
We love Luciana’s perspective on actively recovering in the great outdoors. For your endeavors in nature, Shimano’s got you covered with all the right gear.
Remember, recovery is about recuperating!
“Before you consider fancy supplements or recovery devices, try some tried and true tricks that lay the best foundation,” Alicia suggests. “Prioritize sleep after intense bouts of exercise, and be sure to plan rest days or lower-impact exercise/cross-training days to keep your body balanced and ready for the next ride…Incorporate things that reduce day-to-day stress, like a long shower or bath.”
“Give yourself enough rest and recovery time between rides to allow your body to repair and rebuild, preventing overexertion and promoting optimal performance,” emphasizes Beth.
It’s proven that proper sleep and rest allow our bodies and minds to repair - for the next ride and beyond.
“Now, to be candid: I'm committed to normalizing the conversation around fitness and menopause,” Luciana underscores. “As a 56-year-old athlete on my 8th year of hormone replacement therapy, it's been a wild and uncomfortable ride which has required me to adjust my training and recovery plan often.
My humble advice to other female athletes struggling: give yourself space and grace. Adrenal fatigue, lack of sleep, hot flashes, anxiety, etc. are all reasons to re-evaluate your work/rest. When you need more recovery, take it.”
With more than 1 million women in the US experiencing menopause for the first time each year (and growing), there is a strong need to continue the conversation around fitness and menopause. A major thank-you to Luciana for being committed to elevating this too-often-neglected, but incredibly important subject.
A final thought from Luciana:
“We live in a society where 'busy-ness' is associated with success; breaking this 'more is more' mindset in fitness can be tricky, but what's helped my Spinning® students really grasp the benefits of recovery is that numbers don't lie! They love tracking watts, heart rate and kJs metrics, as it's proof that strategically-positioned recovery in a solid training plan renders better performance over time, whatever their specific goals may be.”
In conclusion, elevating your recovery between rides encompasses both physical rest and beyond — nourish your body, calm the mind, and embrace a holistic approach to well-being. Even by incorporating just one of these expert insights at a time, you can create a recovery routine that supports your fitness journey and helps you reach new heights on the bike. Remember - each step you take towards prioritizing your total wellness brings you closer to achieving your cycling goals. So, take your time and space, and watch as your rides become stronger than ever before.
Shimano has been a trusted name in the cycling world for more than a century, consistently delivering the highest quality components, gear, and apparel. Shimano's line of cycling-specific eyewear is no exception, becoming the go-to choice for discerning riders seeking the optimal combination of eye protection, visual clarity, all-day comfort, and contemporary on-bike style.
Whether your two-wheeled passion revolves around road riding, mountain biking, gravel adventures, daily commuting, or all of the above, Shimano makes eyewear specifically tailored to you and the places you ride. This commitment to eyewear excellence has been on full display through the launch of Shimano’s S-PHYRE collection in 2018, followed by the debut of RIDESCAPE in 2021.
With the S-PHYRE launch, Shimano added eyewear to its flagship racing product line that combines scientifically guided designs with professional insights to help you pedal harder, race faster, and see clearer. From shoes to apparel to eyewear, each S-PHYRE offering is engineered with the best available materials to help you get the most from every ride.
That focus on performance and quality was clearly illustrated with the subsequent launch of Shimano RIDESCAPE lens technology. Developed based on feedback from cyclists riding in a broad range of light conditions and cycling environments, Shimano engineers used this data to create a lineup of six scene-specific lens options that cover all the bike riding bases, including road, off-road, and gravel, along with lenses for extreme sunny days, standard daylight conditions, and low-light cloudy days or night riding.
For each unique cycling environment, RIDESCAPE filters out unwanted background color “noise” while key colors are emphasized. Now, instead of seeing a landscape that's washed out, dull, or flat, with Shimano RIDESCAPE lens technology, your chosen cycling scene is clearly defined, vibrant, and vivid.
RIDESCAPE lenses feature a wide field of view for better eye protection, while a hydrophobic outer and inner lens surface coating increases water and sweat repellency so they stay cleaner longer and are easier to maintain. The lenses also provide full UV-400 sun protection and have an anti-scratch coating for increased durability no matter how rowdy the conditions get.
The latest example of this right-tool-for-the-job ethos comes with the launch of three new performance Shimano eyewear models—Technium, Technium L, and Twinspark.
Technium features a protective full-frame design with fog-reducing lens vents, a reversible nose pad for optimal fit customization, and curved soft template grippers that better integrate with contemporary cycling helmets. Technium is available with three different RIDESCAPE lens options: RD for road, OR for mountain biking, or GR for gravel riding.
Choose the RIDESCAPE RD option for all-around road riding, where you need a lens that’s optimized for sunny and clear conditions. Utilizing a 21% visible light transmission percentage (or VLT), which indicates how much light the lens lets through (the lower the number, the darker the hue), RIDESCAPE RD boosts asphalt contrast and enhances road surface texture and details, making it easier to spot hazards such as potholes and stray rocks, while also reducing eye strain.
If gravel riding is your thing, RIDESCAPE GR is the choice. Tuned for the earth tones typically encountered during open off-road and gravel riding, this lens has a 21% VLT that highlights the subtle transitions between gravel, dirt, and pavement. This makes it easier to spot ruts or sharp rocks before they have a chance to derail your ride or race.
For mountain bikers, RIDESCAPE OR is optimal. Tuned for off-road and trail riding, where light conditions are often variable as you zip in and out of shadows, this lens employs a 35% VLT that helps reduce glare from sun leaks and sharpens visual awareness so you can react more quickly to changing trail surfaces and oncoming obstacles such as roots and rocks.
No matter which Technium RIDESCAPE lens you choose, you’ll also get the interchangeable clear lens, which is tuned for cloudy or rainy day rides and for riding at night.
Along with superb scene-specific visual performance, each RIDESCAPE lens delivers a wide field of view and enhanced eye protection from wind and debris. They’re also scratch-resistant and more environmentally friendly thanks to frame and lens construction that includes 45% bio-based Arkema Rilsan® clear G850 Rnew, a transparent polyamide material that helps reduce carbon emissions during the manufacturing process. This new lightweight BPA-free lens material also has a higher Abbe value and lower refractive index, which together deliver enhanced visual clarity and greater contrast with less glare and more vivid color transmission no matter where or how you ride.
The new Technium L comes with the same three RIDESCAPE lens options (RD, OR, or GR) plus the interchangeable clear lens. There’s also a photochromic option for riders looking for a lens that automatically changes the visible light transmission percentage when exposed to different levels of UV light. If the surroundings are dark, the lens is almost clear; when it's bright out, the lens turns a darker hue.
No matter which lens you opt for, Technium L delivers the same reversible nose-piece customization, secure template grippers, and anti-fog vents in the half-frame design. They also offer the same UV-400 protection, scratch resistance, and sweat-and-debris repellency in the lens options. All of that is combined with ultimate all-day comfort thanks to Technium L’s ultra-lightweight half-frame design, ideal for century road rides, big backcountry mountain bike treks, or dawn-to-dusk gravel adventures. They also employ the same environmentally friendly frame and lens materials as Technium and feature Shimano's new clarity-enhancing lightweight BPA-free polyamide lens.
Finally, for riders looking for a value-packed eyewear option, Twinspark is a versatile do-it-all option that comes with a lightweight half-rim frame design paired with a daytime-tuned RIDESCAPE HC lens. The daytime lens filters out harsh asphalt glare and sharpens surface details so you can ride with confidence whether bumping elbows on the local criterium circuit, sailing down technical singletrack trails, or flying across the great plains in a gravel race.
With a 13% VLT, RIDESCAPE HC delivers richer colors and higher resolution, providing a clearer view for more confidence and comfort on the bike no matter where your next adventure takes you. And just like the other two new Shimano eyewear offerings, Twinspark is scratch-resistant, sweat and debris-repellent, and constructed from more environmentally friendly frame and lens materials.
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Fortunately, there’s reason to be optimistic: 65% say getting back into moving their bodies helps solve for both. And at Shimano, we know objectively that indoor cycling is one of the most ideal options for reconditioning - or even getting started in the first place.
Still, if you’ve fallen out of the saddle for a spell, it can be even harder (and higher risk for injury) to get back into your groove than to start from scratch. This is why together with a select panel of top industry-leading experts, we’ve curated a number of pro tips on how to recondition through riding. Let’s hear what they have to say:
Co-Founder & CEO at Maverick Community for physical therapists & performance specialists; Co-Founder, Former CEO @ Pure Cycles, a leading bike distributor
Founder & CEO of Dilagence, Instructor at Barry's (including Barry’s RIDE) in New York City
Indoor Cycling Instructor at GritCycle Instructor in Orange County
Owner, Co-Founder, & Instructor at CycleFit™ Lehigh Valley
When you’re restarting or battling back from an injury, starting from ground zero is the toughest step. This leads us to our first question for the panel:
Allie, there was a painful moment in your journey where you had to start back at ZERO. Are you up to share? How did you recondition through riding?
“After being a fit and very competitive athlete for years, I was sidelined with health issues that unfortunately caused neuropathy in my hands and feet. This made running, even walking some days dangerous and strength training very difficult,” Allie shares.
“Because of this I rediscovered my love for indoor cycling and all the benefits that come with it.
I committed to myself 2 days/week to allow my body and lung capacity to build up for the first month and then added a third day. I focused on what felt good to me and let it happen.”
Allie Grantz is the Owner, Co-Founder, & Instructor at CycleFit™ in Lehigh Valley, PA.
We’re inspired by Allie’s story, along with the important reminders that she elevates: (1) we all start from somewhere; (2) setbacks will come along in life. If you’re facing a New Beginning too, we think you’ll enjoy this fresh-eyed perspective and process from Demar Jackson, one of our official Ambassadors.
Dilan, you’ve been coaching indoor cycling and beyond for industry-leading brands for a decade. Your training is extensive - and you’ve seen it all! What about indoor cycling makes it so ideal for riders at every stage?
“Some people may wonder if low-impact cardiovascular exercise is less effective or less challenging. This isn't the case. By adjusting factors such as speed and resistance to increase intensity, cycling can help you sweat, improve your cardiovascular fitness, and enhance your health,” illustrates Dilan.
“Whether someone is just starting their fitness journey or getting back into fitness, cycling is a great way to get moving. Indoor cycling is low-impact, which means it does not put as much stress on your joints, unlike running or jumping.
Cycling is also familiar! Most people know how to ride a bike, and even if not, the movements are fairly straightforward.”
Dilan Gomih coaches at Barry’s - including Barry’s RIDE in New York City. Previously, she coached for FlyWheel.
We couldn’t agree more with Dilan! Once you’re ready to start setting goals that stick, you’ll want to double-down on a framework of tangible steps that works best for you.
Michael, let’s talk about creating a restart routine. You recently wrote about training up for a big event - as both a dad and entrepreneur! At Maverick, you help physical therapists and performance specialists run their own businesses. What’s a schedule you’ve used to recondition from scratch?
“The best routine and workout schedule for someone to ‘get back at it’ is to commit to riding one day per week,” says Michael.
“I’ve found the easiest way to do this is to look at your daily trips and see what could be done by bike. You’ll be surprised how many of your trips are within 2 miles! Once you start doing some bike commuting then you’ll be hooked and you can sprinkle in some longer, fun exercising rides with friends to increase your strength and/or clear your mind!”
Michael Fishman is the co-creator and CEO at Maverick Community for physical therapists & performance specialists, based in Los Angeles.
Michael’s practical tactics are critical. That’s why we highly advise that you also find the correct cycling shoes for your ride and dial in the fit appropriately for your feet - maximizing safety, comfort, and performance!
Sonny, coaches can often focus heavily on instructing around technique - but one of the insights you share about indoor cycling is that riding is more than just a workout. It’s not just about the bike. Can you expand?
“Group fitness is an amazing way to push yourself. You have people around you that motivate you to work harder and you have people who are looking to you for courage, empowerment, and motivation,” Sonny explains.
“Besides an amazing workout to great music, you get to meet likeminded people who will push you in the studio as well as in your personal life as well.
It’s never just a workout, it’s also a tool for self-improvement physically, emotionally, and spiritually.”
Sonny Filamor coaches indoor cycling at GritCycle in Orange County. Previously, he coached for CycleBar.
We love Sonny’s expansive viewpoint on the numerous indoor cycling benefits beyond the bike. Recently, Demar Jackson shared with us even more in this vein, including finding peace and happiness in the ride.
This final question is up for grabs - anything else important for reconditioning riders to keep in mind?
Allie: “It's going to take a bit to get back to where you were. Don't beat yourself up when it doesn't happen in a week. You're going at your own pace and as long as you keep pedaling you're winning!”
Michael: “I’ve experienced (and read via David Goggins) the 40% rule, which says that when your mind tells you that you’re done, you’re really only 40% done…60% more to give! It’s always worth it to push through.”
Sonny: “When I think back to my ‘why,’ it makes it easier to suppress my negative self-talk and to power through…”
Dilan: “The amazing thing about fitness is that there are so many ways to get moving. One size does not fit all - the most important factor is that it works for you.”
A huge thanks to Allie, Dilan, Michael, and Sonny for their incredible insights. We’re ready to get back into the saddle - how about you?
Love hearing from top experts in the industry to help you along your indoor cycling journey? Then you’ll value even more pointers on how to level up your riding - even when you’re not on the bike!
]]>Finding the right fit in your everyday life is challenging. Not just socially, romantically, or even occupationally, but in everything you decide to do and be a part of. Uncovering the perfect, unique balance can seem foreign and cinematic these days, especially when life is delivering countless hardships. During these times, your everyday fitness can feel less attainable, and the healthy habits you had in place become even less maintainable. We tend to lose sight of our own goals, our own peace, and what brought us true happiness once we fall out of the patterns that kept us accountable. Regarding fitness, there’s an abundance of formats that we once loved, but somehow fell off our routine along the way. In this new year, let’s encourage ourselves to fall back in love with our healthy fitness routines, starting with the right fit.
For myself, the exercise modality that I most connect with is indoor cycling. This is the modality that brings me the most peace, happiness, results and challenge. There is something about music that connects people, and cycling puts music in motion, comparable to dancing. Inversely, this is also a modality that I tend to see have ebbs and flows with being people’s preferred form of exercise and engagement. The reason behind this could be as simple as connection.
Since 2019, the participation numbers of indoor cycling have dramatically declined in the subsequent years following the 2020 global pandemic. According to Statista (data tracking site), 2019 was the highest participation rate in indoor cycling classes within the United States, with over 9.9 million participants. This was the largest in over a decade. However, in 2020, 2021 and 2022, this number barely cracked 6 million participants, with 2021 being its lowest (in over a decade) at 5.9 million. During the pandemic, people were forced to stay indoors for extended periods of time, which resulted in a lack of connection to their fitness community. With the decline, there has been a silver lining. In 2022, there has been a recorded uptick in numbers, as participants are trending towards finally making the efforts to regain their fitness community and pre-pandemic fitness habits.
Connection to the fitness community is not the only connection piece that impacts engagement. A connection to the cycling studio and instructor will also dictate a person’s preference in choosing an indoor cycling class. To fall back in love with something, we have to first want to be around that something. If we love a job, it will feel less than just another job, and more like a passion. Same with the indoor cycling environment and desired instructor. If we love it because of the studio and instructor, this will feel less like a workout, and more of a hobby we enjoy.
Lastly, a connection to your own personal purpose will fuel you wherever you need to go. Your reason for wanting to take an indoor cycling class must have meaning for you. This also does not need to be something that causes you to reinvent the wheel. Fall back in love with indoor cycling because it makes you feel better mentally, emotionally or physically. Fall back in love with indoor cycling because of the music aspect. Fall back in love with indoor cycling because your community was the highlight of your day. Why you choose to fall back in love with cycling is up to you, you just have to go for it.
]]>Shimano Indoor Cycling Ambassador Demar Jackson is ready to make a big change in the new year! In this article he shares how he’s preparing for his “New Beginning” and how to move forward through challenges and changes.
2024 is here, and it's bringing new opportunities! As nerve-wracking as it is to face another year head on, I want you to take a moment to truly appreciate what you were able to accomplish in 2023. The perceived small and big moments, the good and the bad, you made it through each and every one. Everything this past year that you have been through has mattered, and it continuously shapes you at this very moment. This is a great time to start to mentally close the 2023 chapter, and begin writing your 2024 journey. Your fresh start. Your "New Beginning." In order to be ready for that next step, you'll want to let go of any fear of failure, set realistic goals, and track your progress.
According to Business Insider, the main reasons why resolutions fail is because: (1) Not ready to change; (2) No self-monitoring/tracking; (3) Lack of planning; (4) Overconfidence; (5) Underestimating sacrifices. A "New Beginning," is something we may say nonchalantly, but it requires us to fully commit to the goals and challenges that we set for ourselves. This change doesn't necessarily have to be physical, it can also be mental, financial, or simple lifestyle adjustments. Once you recognize what changes need to be made in order to get the most out of your new beginning, the more effective that new beginning will be.
In my life, I'm currently going through a new season bringing new beginnings in my occupational life as well. I have taken the leap back in 2023, to commit to my passion of opening up a spin studio in the new year (2024)! I had to completely commit to being active in the planning process, and not doing anything half-heartedly. I had to surround myself with a team that had a similar vision as myself to get this new venture off the ground. We all had to be ready to change.
Next, arguably the most important piece for myself, I had to self-monitor/track our progress. Monitoring progress is the key to creating lasting change. According to Business Insider, "tracking activity levels can help people overcome perceived barriers." As long as we tracked our progress, and met deadlines, we felt more secure in our decision making and tapered any self-doubt along the way.
Planning, planning, planning! Working backwards from our end goal, to our start date was crucial in giving out roles, conducting weekly meetings, walk throughs, and ultimately keeping our team on the same page. As the saying goes, "you either fail to plan, or you plan to fail," and that statement reigns true in all facets in creating a business. Likewise, in sticking to your new beginnings, whether that's in fitness, lifestyle changes, or career decisions, what is your plan? Do you have to wake up earlier? Do I have to change my weekly budget? All of these types of questions can help in your planning moving forward.
In terms of overconfidence and not underestimating sacrifices, you must be realistic in your approach. We may find ourselves assuming a particular change will be easy, which will lead to being unprepared in facing the reality of the situation. Granted, in most situations, having confidence is a great thing. However, when it comes to being overconfident, it can do more harm than good when attaching it to expectations. When bringing in sacrifices to achieve a realistic goal, everything you add to your life means you ultimately have to give something up. If you expect it will be easy to make a sacrifice, you may be letting yourself down when faced with the reality of how challenging it really is. Taper expectations to fit your goal, and understand what it takes to achieve your goal, and you will be equipped to take that next step.
Every new beginning has its own challenges and unique rewards. We all just have to take the right steps to maximize our own new beginning, because it will be true and authentic to you. Progress will be made this year, as long as you plan for it!
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Get rowdy on rugged DH tracks. Go big on backcountry epics. Smash out more laps on the local trails. Shimano's new GE Gravity Enduro MTB shoes come from 30+ years of clipless pedal expertise. They are purpose-built for precision control and uncompromising performance for aggressive trail, enduro, and downhill riding. Whether it’s the chundry chutes of the World Cup circuit, the rowdy stages of the EWS, or local hardcore trails around the world, Shimano’s GE Mountain Bike shoes are born to help make your mark on the trail.
The entire Shimano GE family is purpose-built with the following technologies and designs, which trickle down throughout the lineup:
Shimano changed the off-road cycling game three decades ago with the introduction of Shimano Pedaling Dynamics (SPD), ushering in a new era of efficiency, control, and connection between rider and bike. The SPD clipless pedal platform is fine-tunable and engineered for ultimate power transfer and control. When the conditions get mucky, SPD is made to better shed mud and debris for reliable clipless function, no matter the weather.
Shimano’s new ULTREAD GE outsole excels in the rough and tough demands of aggressive enduro, downhill, and trail riding. When it’s time to earn those turns, the updated tread pattern has the traction and stability for DH track walks, high alpine hike-a-bikes, or for sessioning the local jump line. The design mixes a sturdy rubber compound and smart tread pattern for better grip and robust protection on and off the bike.
TORBAL 2.0 provides a predictable, stable platform that enhances control through tight lines and technical, high-speed sections of trail. Shimano R&D analyzed the micro-movements of a shoe's midsole and developed an original structure with targeted rigidity and flexibility in different zones. By maintaining stiffness in the center and allowing flexibility on the sides, the midsole increases steering stability and control.
The VOLUME TRAIL LAST balances secure pedaling performance with the comfort to go wherever the trail leads. The last provides a snug fit around the ball of the foot to allow for precision control through techy trails with enhanced power transfer for clearing sections or grinding to the top. The extra room for the toes and heels makes these shoes equally comfortable for walking around the campsite or hoofing it up a hike-a-bike to get to the good stuff.
Shimano’s flagship SPD-compatible gravity shoe is ideal for aggressive gravity racing and riding. Built on a carbon-reinforced TORBAL 2.0 midsole, the GE900 is made for boosting bike control and efficiency when every hundredth of a second counts. Featuring a BOA Fit System with a top shield and instep strap, the GE900 delivers quick and precise closure and superior foot retention for aggressive, secure pedaling over rough terrain.
A neoprene ankle collar adds extra coverage and protection, while the robust, quick-drying synthetic leather upper with mesh window keeps feet cool while still holding up in rough terrain. An enduro-optimized ULTREAD GE outsole delivers enhanced grip on slippery hike-a-bike sections and has a molded pedal channel that provides a stable shoe-to-pedal connection even when riding unclipped through techy sections.
Whether racing for the podiums or out pedaling with the local crew, the GE700 confidently tackles technical terrain and whatever it takes to reach it. Like the benchmark GE900, these shoes feature Shimano’s TORBAL 2.0 midsole, allowing for steering precision and better control through techy or all-out speed sections.
The ULTREAD GE outsole boosts grip on slick roots, rocks, and mud, and it has a molded SPD pedal channel for a superior connection between the shoe and the bike. The GE700 combines a lacing system with an instep strap for fine-tunable foot retention that protects a bit more from rocks and other trail chunk.
Tackle challenging trails with confidence with the GE500 gravity shoe. Thanks to trickle-down trail technology from the full Gravity Enduro lineup, these shoes deliver performance and comfort for any trail and any rider. These shoes have the same TORBAL 2.0 midsole design as the GE900 and GE700, enhancing heel security and movement for on-bike control and fit.
They also use Shimano's ULTREAD GE outsole, boosting grip and sure-footedness on and off the bike. The breathable fabric upper keeps feet cooler, while a raised ankle collar for some extra protection when the going gets chunky. The midfoot SPD cleat channel improves stability and bike control, while layered half-length EVA foam better absorbs impacts on hard landings and unexpected get-offs. To top it all off, the skate-style laces and massive instep strap optimize fit and comfort wherever the trail winds.
]]>From foot-out-flat-out descents to sure-footed hike-a-bikes, Shimano’s Gravity Flat MTB shoes give riders the perfect blend of connectedness and freedom. Born from three decades of offroad footwear expertise, the GF series is built for confidence in technical, rugged terrain while delivering premium flat pedal performance for aggressive trail and downhill riding.
The entire Shimano GF family is carefully designed and purpose-built with the following technologies, which trickle down throughout the lineup:
Delivering grip and control when it counts the most, Shimano’s new ULTREAD GF outsole headlines the Gravity Flat shoe range and meets the demands of aggressive downhill and trail riding. The slow rebound rubber compound and wide hexagonal tread pattern provide a secure pin engagement and multi-direction stability, all while maintaining the freedom of foot movement in critical moments.
TORBAL 2.0 provides a predictable, stable platform that enhances control through tight lines and technical, high-speed sections of trail. Shimano R&D analyzed the micro-movements of a shoe’s midsole and developed an original structure with targeted rigidity and flexibility in different zones. By maintaining stiffness in the center and allowing flexibility on the sides, the midsole helps increase steering stability and control while maintaining a planted grip on the pedal’s pins.
The VOLUME TRAIL LAST balances secure pedaling performance with the comfort to go wherever the trail leads. The last provides a snug fit around the ball of the foot to allow for precision control through techy trails with enhanced power transfer for clearing sections or grinding to the top. The extra room for the toes and heels makes these shoes equally comfortable for walking around the campsite or hoofing it up a hike-a-bike section to get to the good stuff.
SHIMANO’s benchmark flat pedal shoe delivers total control in technical, rugged terrain. The heavy-duty synthetic leather upper provides breathability and protection, while the reinforced lacing system provides a more adaptive fit for comfort and precision riding.
Shimano's flat pedal trail shoe for the masses is built with a half-length EVA midsole for more cushion and comfort on and off the bike. The raised, padded ankle collar offers extra protection, and the lacing system allows for precision fit, no matter your foot shape or size.
Shimano's winter-ready GF800 GTX flat pedal shoe keeps you rolling in foul weather and the toughest conditions. The GORE-TEX waterproof membrane and mid-cut ankle sock liner keep feet dry, while the BOA L6 dial is easily adjustable even with gloved fingers.
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Battered, beaten, and taken for granted, the sole of the MTB shoe is the critical connection between rider and bike. And when it comes to mud fests, high-speed descents, rocky power climbs, and high-altitude hike-a-bikes, the right shoe sole can make all the difference. It allows us to ride the fine line of better control, increased support, and more comfort on and off the bike.
That’s why Shimano developed ULTREAD Gravity, the latest generation of MTB sole that excels in the rough and tough demands of aggressive enduro, downhill, and trail riding while still providing durability for the long haul. The design delivers a mix of a sturdy rubber compound and smart tread designs that offer a true upgrade for any rider, whether they prefer flat pedals or clipping in with SPD.
The flat pedal ULTREAD GF (Gravity Flat) sole, found on the new GF600, GF400, and foul weather GF800 GTX offers a completely fresh tread design. The hexagon structure follows the pattern of flat pedal pins to give a super stable connection between the shoe and pedal without losing the feel and freedom of a platform.
The tread pattern is also specifically designed to shed mud and other debris, thanks to the tapered grooves where the tread grips the pins. Because the design is less prone to clogging, the shoes maintain more grip for longer. Whether it’s sticking to the pedals on rough descents or hoofing it up the hill for another lap, riders will appreciate the refined treads.
The ULTREAD GF design also incorporates enhanced tread up front to provide extra stability and security while walking. The stepped toe blocks contour against terrain to keep feet planted when scaling rocks or roots, even on the steepest and most slippery slopes. The tread pattern sheds water and mud to the edge of the sole for superior grip and confidence in every condition.
The ULTREAD GE (Gravity Enduro) sole delivers a similarly grippy and durable tread pattern as the GF sole but with a molded pedal channel and SPD compatibility that provides a stable shoe-to-pedal connection even when riding unclipped on techy trails.
ULTREAD GE soles are found on Shimano's GE shoe lineup, including the flagship GE900, used by World Cup-winning downhillers and EWS champs across the globe, as well as the GE700 and GE500 models.
Whether racing or just out for a pedal with the crew, Shimano's ULTREAD GE and GF technology can help you find your flow and take control in rugged, technical terrain. Refined for unparalleled grip, ULTREAD Gravity delivers premium flat and SPD-pedal performance for any trail, anytime.
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As a critical contact point–the pedal-shoe connection is where our body transfers power to the machine and creates speed on the bike–the SPD-SL system can be precisely tuned to each rider’s needs in a variety of ways, including the float by using one of three stock cleat options (Red, Blue, and Yellow).
But first, let’s explore the basic setup features of Shimano road cleats and pedals. The cleats have a three-bolt mounting pattern and feature a channel at each bolt that allows for vertical, lateral, and angular adjustments of the cleat position. Setting these adjustments will determine how and where a shoe clicks into the pedal and also sets the general riding position of the foot.
Shimano SPD-SL pedals have an adjustment screw that dials in the release tension depending on rider confidence and preference. Riders who are new to clipping in, or those who may not have as much rotational mobility through the hip, knee, or ankle, can opt for a low-tension setting for easy disengagement when needed. Other riders, like hardcore racers who are on and off the power in critical race scenarios, will crank down the tension to ensure maximum engagement. Most will find a happy medium somewhere in between, and it's easy to find that balance with some turns of an Allen key or the help of a local shop.
Float refers to a certain amount of angular rotation that a cleat, and thus the rest of a shoe, can freely move before it meets the resistance of the release mechanism on a pedal. In other words, it’s how far your toes point toward or away from the bike before meeting resistance.
There are three different models of Shimano SPD-SL cleats to choose from that are designated by three colors: Yellow, Blue, and Red. Each has different float ranges and pivot point locations, and they are designed with various rider biomechanics and riding styles in mind. Different amounts of float help accommodate different riding styles or help with physiological nuances such as flexibility (or lack thereof), past injuries, or knee pain. While float can help reduce stress on joints and make for a more comfortable pedaling movement, it can also result in a feeling of slightly less power transfer if your foot moves around too much.
It's crucial to determine your neutral foot position before selecting and installing the correct SPD-SL cleat. Neutral foot position refers to the most comfortable/efficient position for pedaling. For some athletes, this means that both feet point perfectly straight forward. For others, the toes naturally point inward or outward. Injuries on one side of the body can result in different neutral foot positions for the right and left sides. Fret not! There's a setup for everyone.
Regardless of your preferred foot angle, the goal is to position the cleats with the neutral foot position in the middle of the float range. This allows for even float beyond the neutral foot position, which helps take stress off knees, ankles, hips, and lower back...the impact of a few degrees of float can ripple throughout the whole body! It may take several rides to dial the position perfectly, so take your time and make small cleat adjustments as needed, or visit a local shop or bike fitter for help dialing everything in.
SM-SH11 Yellow SPD-SL cleats are the most popular option among casual fitness cyclists and a solid choice among many athletes. They have a six-degree float range (three degrees in each direction), allowing free foot movement and low joint stress.
The float's pivot point is in the center of the cleat, allowing the toes to point in a wide range of angles. This broad range also provides more room for error when setting up cleats. Those new to cycling, experiencing knee pain, lack flexibility, or don't know where to start should consider Shimano's SM-SH11 Yellow SPD-SL cleats as a solid option.
SM-SH12 Blue SPD-SL cleats are Shimano's newest cleat option, and they are a middle ground between yellow and red. SM-SH11 Blue cleats have two degrees of float (one degree in each direction), allowing for a small range of movement while still delivering a high amount of pedaling efficiency. The pivot point sits at the front of the cleat, which eliminates most lateral movement while allowing a small amount of rotation from the pivot back toward the heel.
SM-SH10 Red SPD-SL cleats have no float and are 100% fixed in position. This makes them optimal for sprinters, professional athletes, or those who want the most efficient power transfer possible and are not prone to knee pain. Note that SM-SH10 Red SPD-SL cleats require precise cleat positioning, so they are best installed by seasoned riders or with the help of a bike fitting professional at your local shop.
Still not sure which cleats are right for you? Visit your favorite bike shop or bike fitter for help dialing in the perfect setup. The SPD-SL system provides all the adjustments and options for the perfect fit, and a little extra help can go a long way in dialing in your personalized ride.
The story of the world’s first clipless-pedal compatible sandal begins twenty-five years ago when SHIMANO launched the SD50. It was originally conceived for the bicycle tourists and bike packers that flock to SHIMANO’s home country of Japan. The open design proves as breathable as it gets for cycling shoes, making the two-strap design perfect for the hot, humid, and often wet summers of the island nation.
The seemingly esoteric product quickly found a cult-like following across an ocean and half a continent away in the rolling hills of Iowa at the Register’s Annual Great Bicycle Ride Across Iowa, a ride commonly known as RAGBRAI. Here in America’s heartland, summers are also oppressively hot and humid, a combination that’s often broken by afternoon downpours from passing thunderstorms. Who knew that such a loyal bond would form between opposite sides of the world, secured by four velcro straps.
It’s a bond and commitment so strong, that SHIMANO has introduced the Special Edition RAGBRAI SPD Sandal to celebrate this monumental celebration of all things cycling. Meet the SD5R.
For the last 50 years RAGBRAI has drawn tens of thousands of cyclists to traverse the Hawkeye State from west to east during the midwestern summer doldrums. It is here in America’s heartland that the riders embraced the SPD sandal and helped it achieve its iconic status. The SPD sandal has taken such a hold there, that Facebook Fan Clubs have been dedicated to the design, and a regional group of open-toed, clipless faithful have been dubbed The Sandal People.
The design has been perfectly suited for the week-long ride, which has averaged 468 miles during its 50-year history. The SPD Sandal is a single piece of footwear that’s both supportive and comfortable enough to casually pedal all day. Secured by just two straps, it accommodates variations in foot size and shape (even odd ones), and it doesn’t require the longer break in period like the upper last on a normal shoe. And what’s more refreshing than feeling the wind in your hair, and the breeze betwixt your toes while pedaling all day? Well, hopping right off the bike at the end of said day and walking straight into the shower without even having to remove your cycling sandals.
Though the SD line went through several iterations over the years, the core concept has endured 27 years. In fact, the SPD Sandal is the longest running, fundamentally unchanged product in SHIMANO’s footwear lineup. The spirit of the footwear has stood the test of time. Open toes. Comfort and function. Unmistakable style. It’s a combination that’s kept people strapped firmly in and rolling along, year after year, across the globe.
This footwear phenomenon, perfect for its purpose from the outset and refined over the decades, has a special edition to celebrate 50 years of RAGBRAI The limited edition RAGBRAI collaboration draws on over two and a half decades of refinement, while embracing the look and style that made the original design an instant hit. It features the crowd pleasing, original two-strap design that comfortably secures the foot to a TPU-reinforced, EVA sole. The minimalist design stays true to the original spirit of the SD50, and the special edition has the same dark blue upper found on the original sandal.
To top it all off, the Sandal has a prominent RAGBRAI logo, a nod to the community that long embraced the SPD Sandal and gave this enigmatic footwear a very real home for the last decades.
Senior Vice President: Talent and Diversity, Inclusion, & Belonging Barry’s
Formerly National Director, Innovation, & Experience, Wheel at Flywheel Sports.
Founder & Owner
Sweat Cycle, Sweat EXT, & BTHR
Fitness & Indoor Cycling Trainer
Shimano Ambassador
Host of The Vibe Podcast
Business Development Partner - Struct Club
Operations Manager - Chrome Cycle Studio
Nike Trainer, Founding teammate at FutureFit, personal trainer, dance instructor
Each of these experts has uncovered their top pointers for strengthening, stretching, recovering, and beyond to strengthen your riding. Get ready to unlock your potential on the bike – while off the bike!
Victor: “Weightlifting (I lift weights 4 - 5 times per week); hiking (I love being outdoors and tackling different terrains in the great outdoors!); stretching (I don't love it AND it's so important especially for those of us who participate in lots of repetitive joining action activities, like cycling).”
Mimi: “Getting stronger off the bike is the key to riding stronger on the bike. My favorite off-the-bike workout has always been Pilates. It is a game changer in building core strength and increasing flexibility, which is key to riding in proper alignment.”
Demar: “My personal favorite off-the-bike workouts include going to the gym (2-3 times per week) where I utilize resistance training to strengthen my body overall. Personally, with being on a bike for the majority of the time, I see my body being able to maintain muscle, especially in larger muscle groups, but never able to grow or strengthen. With resistance training, I am especially able to positively impact the upper body in an efficient manner that would not have been impacted while being on the bike.”
Parker: “To support my riding, cross-training, and address key areas most cyclists deal with like stiff quads, hip flexors, hamstrings and lower backs, I include dynamic stretching in my warm-up pre workout like cat-cow stretch, high knees, leg swings, squats, butt kickers.”
Parker: “Cyclists, especially those training regularly, are often lacking when it comes to flexibility, considering that riding a bike entails a repetitive action performed through a limited range of motion with the joints never taken through their full range of motion.To prepare my muscles and after my ride, or as a stand alone session, I use static stretches such as kneeling hip flexor stretch, downward dog, pigeon pose, and straight leg calf stretch to help restore muscles to their ‘resting’ length, or to develop length in shortened muscles.”
Victor: “Incorporating stretching for the lower body is key, especially focusing on the hamstrings, glutes, adductors, quads and calves as well as the IT Band. Keeping your hip flexors and lower back flexible and thoroughly stretching the muscles in your arms, shoulders and upper back will keep you well prepared for your cycling workouts.”
Mimi: The focus on breath tethered to movement is beautiful and plays right into indoor cycling, where breath mechanics is so important to anchoring an effective ride.”
Victor: “The key to preventing injuries is cross-training with strength training and stretching AND most importantly, incorporating rest into your program.”
Demar: “Outside of resistance training, I enjoy taking time to recover by stretching, cold tubs, hot tubs, sauna, and massage guns. This helps me with DOMS (Delayed onset of muscle soreness) when going from the constant muscle exertion with being on the bike and resistance training. Being able to prioritize recovery helps myself to continue to perform on the bike, prevent injuries, and be able to rest my body effectively.
Lastly, treat yourself to monthly massages, especially if you're very active. The benefit of a deep tissue, sports massage, or Swedish massage is something I personally need to utilize more of and incorporate this into my routine more often. With benefits such as (but not limited to), improving heart rate, blood pressure, increasing blood circulation, and releasing stress/tension, this should always be at the top of your priority list for performance.”
Victor: “To get the most out of your Indoor Cycling training, make sure your bike is properly adjusted, use cycling shoes, work on riding with proper form and HAVE FUN! Remember, you're riding a bike that doesn’t move AND that can take you anywhere you want to go!”
Victor: “Get comfortable being uncomfortable! One of the keys to becoming a proficient Indoor Cyclist is to train yourself, mentally and physically, to work past the point of comfort to achieve the results you want. Breaking the challenge/change barrier is tough AND you're tougher!
Demar: “We all may get in a habit where we teach/train exclusively on the bike, and forget to focus on other modalities which can help improve our overall performance. Performance can include our muscular strength, endurance, and even mobility.”
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As the pros travers the iconic roads of France for the 110th edition of La Grande Boucle, the world’s best are relying on Shimano footwear to help them deliver their top performances when it counts.
The RC903 is designed for absolute speed whether that’s sprinting 75 km/h on the Champs-Élysées, hammering the time trial in Passy, or climbing 17 kilometers to the summit finish of the Grand Colombier. But it’s more than just a stiff sole (12 out of 12) and featherweight (225 grams) pair of shoes that breeds performance. The RC903 is packed with SHIMANO technologies to pull every bit of performance out of the riders who step into them.
When it comes to spending four to five hours a day in the saddle for a three-week race, comfort reigns supreme. The RC903 shoes feature a 360º Surround Wrapping Upper that creates a finely engineered fit and better comfort for all riders. Constructed from a one-piece premium, breathable microfiber leather upper, the shoes help reduce hotspots and offer a seamless fit. The enhanced circulation and comfort allow riders to focus on the road ahead, with a clear, undistracted mind, stage after stage, week after week.
At the highest levels, the merest advantages make all the difference. The world’s best who use the RC903 get one such edge out of SHIMANO DYNALAST. This proprietary SHIMANO technology is an anatomically curved last that eliminates angles and conforms better to the natural contours of the foot.
It also features a fine-tuned toe spring that aids in a smoother upstroke of each leg, on each pedal revolution by releasing the tension that a traditional last has on a rider’s range of motion. The subtle yet ergonomic fine-tuning of the last results in less stress placed on the arch, calf, and hamstring during each upstroke. Racers expend less energy, every pedal stroke, over the course of each four- to five- hour stage, leaving more in the tank for three week’s worth of finish lines.
The environment, exertion, and even fueling have a dynamic effect on foot shape and shoe fit. That’s why the RC903 features Dual, low-profile BOA® Li2 dials that allow for quick and precise micro-adjustments, on the fly.
Sleek, low-profile crossover lacing pattern sleekly secures the forefoot with even pressure for better comfort. This means that while cruising along in the peloton mid-stage, riders can back off a few clicks to loosen things up, before cranking shoes down right before the lead out for the ultimate connection between rider and bike. Whatever the situation calls for during a three-week Grand Tour, riders can adjust accordingly, at full speed with the simple twist of a dial.
Ultimate speed requires ultimate power transfer and Shimano’s Anti-Twist Heel Cup reduces power loss due to torsional flexing on the hardest efforts. This premium-finish heel cup with anti-twist stabilization secures optimal foot positioning for intense accelerations and is the technology that top sprinters count on when translating every watt into maximum velocity is non-negotiable.
The finely tuned athletes of the Tour de France require precision tuneable gear, which is why the SPD-SL clipless pedal platform is so popular in the peloton. SPD-SL technology is the secure, reliable interface between the RC903 shoes and pedals.
As a critical contact point–the pedal-shoe connection is where our body’s power transfers to the machine and in turn speed–the SPD system can be precision tuned to each individual in a variety of ways. Riders can adjust the float of the cleat by using one of three stock cleat options, as well as the tunability and security of Shimano’s three-bolt pattern.
The highest performing shoe in the world is of little use if it doesn’t fit right. Each rider in the Tour de France can find the optimal fit thanks to Shimano’s full-range of sizes, widths and fits. Of course, riders everywhere benefit from this same comprehensive spread of options with the RC903 coming in standard, wide, and women’s fits.
Designed for a solid, stable pedaling platform, ULTREAD XC soles feature precisely shaped lugs optimized to minimize weight, maximize mud clearance, and create functional traction. Climbing or descending, hiking or shredding, ULTREAD keeps you connected.
ULTREAD XC is a new rubber sole compound developed by Shimano and designed specifically for cross-country riding. It employs a proprietary rubber formulation that provides the optimal balance of grip, durability, and longevity. ULTREAD XC delivers unmatched performance and reliability, even in the harshest cycling environments.
ULTREAD XC is engineered to provide riders with superior grip on a wide range of surfaces. Whether you're navigating loose gravel, muddy trails, or slippery rocks, this technology ensures that your feet stay securely planted on the pedals, allowing you to transfer power efficiently and maintain control over your bike.
The unique composition of ULTREAD XC maximizes traction, allowing the sole to grip various types of terrain. This means you’ll stay planted when off the bike and pushing or when dabbing a foot on technical sections of trail.
XC riding can be demanding on footwear, subjecting it to constant abrasion and wear. Shimano understands this, which is why ULTREAD XC is designed to offer exceptional durability. The advanced rubber compound is highly resistant to abrasion, reducing the wear and tear experienced by the soles.
Whether you're an avid mountain biker, a cross-country racer, or an adventurous trail explorer, the XC compound ensures that your cycling shoes withstand the rigors of the trail. The extended lifespan of SHIMANO ULTREAD XC translates into long-term cost savings and ensures that you can rely on your shoes season after season.
Wet and Slippery Conditions: Imagine navigating a rain-soaked trail with treacherous mud patches. With ULTREAD XC, you'll experience enhanced traction and reduced slippage, enabling you to confidently power through challenging sections without compromising your control.
Loose Gravel and Rocks: Riding on loose surfaces can be unnerving, particularly during descents. The XC compound's exceptional grip allows you to confidently negotiate loose gravel and rock sections, maintaining a stable and secure connection with your bike or the ground.
Technical Climbs: Uphill sections often demand optimal power transfer and grip. ULTREAD XC's specialized rubber formulation provides the necessary traction to tackle steep inclines, helping you conquer challenging climbs with confidence.
SHIMANO ULTREAD XC delivers a leap forward in off-road cycling footwear. By combining an advanced rubber compound with an innovative tread pattern, XC shoes with ULTREAD technology offer unparalleled grip and durability. Whether you're a competitive rider seeking an edge in races or an adventurous cyclist exploring rugged trails, ULTREAD XC ensures that your feet stay firmly planted on the pedals (or the ground), enhancing control and performance.
To become an indoor cycling instructor, your baseline qualifications include instructor training and day-to-day ride programming abilities. Training may include a formal certification, in-house training at the studio or club you’d like to teach at - or a combination of the two. How do you find out? We highly recommend that if there’s a studio, gym, or other facility you’ve got your eye on teaching for – ask them!
When it comes to instructor certifications, you can obtain cycling-specific credentials such as:
Stages Cycling - If you’ve heard of SoulCycle, LA Fitness, Crunch, Equinox, Barry's, CYCLEBAR, LifeTime Fitness - Stages Cycling is the #1 bike powering rides at these brands and beyond. Their global educators offer certifications through Stages Cycling University.
Spinning® - Ever heard of the term “spin” or “spinning” used to refer to indoor cycling? Well, Spinning® invented it! With 35,000 Spinning® facilities worldwide, your target employer may require you to complete one of their three certifications.
Schwinn - Another frequently employer-required, popular, and reputable indoor cycling certification. You may have heard of the famous Schwinn bikes, originally invented in 1895. In 1965, Schwinn pioneered launching indoor exercise bikes with the Deluxe Exerciser.
ICG - Newer to the scene, but also popular and reputable amongst the indoor cycling community is the ICG Certification.
Are you looking for - or does your ideal employer require - a more general group fitness certification? If that’s the case, ACE, NASM, and AFAA are a few of the most frequently required providers of these types of credentials. And in case of emergencies, many facilities will require you to get a CPR-AED certification. With that said, an increasing number of boutique studios have their own in-house training programs to provide education customized around their brand.
After all is said and done with securing your necessary education, the day-to-day technical requirements of being an instructor will command your continued ability to design (or run pre-programmed) rides - safe and effective workouts, the accompanying playlists, and your checklist of to-do’s while running classes. Your initial training will cover many important guiding principles, and potentially even provide some starter ride templates to help you get started.
Ongoing, we highly recommend digitizing your process with an app like Struct Club, which will give you access to numerous, thoughtfully-crafted templates, build your own efficiently, swap ideas with fellow coaches, and run class with maximum professionality and presence with your riders (instead of racking your brain or crowded page of notes for what to do next). Together, we’ve worked with Struct Club to put together How to Design an Inspiring Ride.
And when it comes to inspiration…
While your technical qualifications are crucial, it’s your leadership, unique personality, and special energy you emit from the podium that any studio - and its riders - are looking for! Your training may get you in the door, but your leadership will carry you to above and beyond. When we ask our Shimano Ambassadors what matters to them on the leadership front, we’ve noticed the following necessary leadership questions you must answer through your coaching:
Who are you as a coach? Identifying and vocalizing your own unique perspective is key. In our Q&A with YouTuber and Indoor Cyclist Kaleigh Cohen, we uncovered ways in which her international perspective and personal values shape how she designs and runs her indoor cycling classes. For example:
“We are going to get stronger on our bikes now so that we can be stronger out in the world,” - this is just one of many powerful mantras Kaleigh motivates her riders with.
How will you guide riders? It’s one thing to possess technical knowledge, such as pedal stroke optimization or comfortable ride setup, but to choose the right words to frame information thoughtfully and memorably will help make you a next-level instructor.
“I utilize ‘SMART’ Goals which stands for Specific, Measurable, Attainable, Realistic and Timely (goals),” says indoor cycling instructor Demar Jackson on setting inspirational goals that stick. This is a strong, crisp way to frame goals-setting guidance for your riders.
What motivates you? Ultimately, the source of inspiration starts with you. Are you motivated by the music? By numerical goals? Maybe both! In this podcast, renowned Global Master Educator Javier Santín shares about how to build an amazing class experience by first anchoring from emotions.
Are you fired up to teach? Get ready to nab your first gig.
Once you've cracked the technical training and leadership development you need, it's time to get that first job.
For some, you may already know where you want to teach. In fact, as a result of being the avid rider you are, you may already have key relationships with your potential future teammates. As is the case with numerous indoor cycling trainers - the place you want to start coaching is often the place that helped spark your passion for riding in the first place! Sound like you? Ask your studio about their hiring process.
For others who have their sights on even more possibilities, research your local indoor cycling studios and gyms to learn about teaching openings and audition dates. While multi-location facilities may have public job posts, many small local businesses may not.
Independently of where you’re applying, your application, interview[s], and audition should demonstrate your ability to connect the riding rules and style of the facility with the technical skills and unique leadership abilities you bring to the table. Hop in the saddle at places you are considering applying to. Learn about their culture, riding policies, and team. It doesn’t hurt to ask whether they’re willing to share some pointers either!
Last, but certainly not least - make your purpose and passion for the ride obvious at every step of the process. Authentic enthusiasm goes a long way! And if at first you don’t succeed, keep up the persistence. Practice makes perfect.
We wish you the best of luck on your coaching journey! To continue to boost your indoor cycling knowledge, our dozens of articles are designed to enhance your expertise.
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If you're a mountain biker who loves to push hard on climbs and rip the descents, to pin a number on each weekend, or challenge your friends to local hot laps, if you want the ultimate in performance and comfort, Shimano's lineup of cross-country mountain bike shoes has something for you. With years of innovation and testing from top professional riders, Shimano’s range of mountain bike footwear offers the best possible blend of power transfer, fit, protection, grip, and stability for every level of rider. Whether you’re a World Cup athlete or just getting started on the trails, look no further than Shimano XC shoes.
Cross-country mountain bike shoes are built for speed and flow, especially the SHIMANO S-PHYRE XC9. These featherweight kicks deliver Shimano’s most advanced shoe technology for superior power transfer and comfort and are the choice of off-road champions from World Cup Cross Country to the muddy fields of cyclocross.
Featuring SHIMANO's ULTREAD sole technology, the XC9 rubber outsole offers a lightweight, technical tread pattern with optional talon-shaped metal spikes for ultimate traction and racing grip.
The shoe features two BOA Li2 low-profile dials for quick and precise micro-adjustments with Power Zone lacing guide to securely hold the foot in place. Plus, the surround wrapping upper design constructed from microfiber synthetic leather brings a snug and comfortable performance-fit. Optimizing power transfer, the XC9 also implements the S-PHYRE anti-twist heel cup structure, stiff carbon sole, and harder SPD contact blocks.
SHIMANO’s XC7 mountain bike shoes feature trickle-down S-PHYRE technology along with ULTREAD XC sole for high performance and premium fit but with a focus on more of an all-around riding experience. The proprietary ULTREAD XC rubber outsole includes slightly larger lugs aimed at off-bike durability and a carbon midsole that offers a bit more flex than the XC9 shoes.
The XC7 brings the same surround-wrapping upper construction but with a synthetic leather and lightweight mesh/TPU combination. Twin BOA L6 dials and Power Zone lacing system help optimize fit for a race-ready cross country, cyclocross, or gravel race shoe for all riders.
The versatile mid-level XC5 and women’s specific XC5W shoes feature the SHIMANO ULTREAD XC sole technology for reduced overall weight and improved traction on and off the bike. They include synthetic leather and mesh upper construction and fiberglass midsole with a 7 out of 12 stiffness rating for all-day comfort. The single BOA L6 dial combined with a Velcro strap provides foot stability while keeping the overall shoe weight down to an impressive 300 grams (size 42).
The XC3 and XC3W women’s mountain bike shoes utilize key trickledown innovations and designs from Shimano's elite XC platform at an astonishing $125 price point. These value shoes deliver functional features, including an updated midsole structure with a lower stack height to stabilize the foot and maximize power transfer and pedaling efficiency. The XC3 and XC3W shoes also utilize Shimano's surround wrapping synthetic leather composite upper, providing a breathable, glove-like fit.
SHIMANO’s XC1 and XC1W MTB shoes blend high-value performance features at an entry-level price. They deliver a comfortable, secure fit and sleek appearance thanks to a synthetic leather and mesh construction and feature the same rubber sole as the XC3 shoes for optimal grip on and off the bike. Utilizing a three-strap Velcro closure system, the XC1 and XC1W shoes are impressively lightweight and create a secure fit for a broader range of foot shapes and sizes.
]]>The World Cup Mountain Bike season is quickly approaching, and we are excited to watch another year of fierce and explosive racing from both the women’s and men’s events. Once again, the World Cup courses are stacked with technical climbs, blazing-fast descents, and crowd-pleasing features where riders can show off their skills while pushing their limits to cross the finish line first. In a sport where every second and every pedal stroke counts, riders rely on their equipment to perform flawlessly and help them edge out the competition. That's why many of the top contenders on the World Cup circuit wear Shimano S-PHYRE XC9 mountain bike shoes.
Built with the fastest, most powerful mountain bike racers in mind, the XC9 cross-country shoes feature an ultra-stiff carbon sole that delivers incredible power transfer from rider to bike. This rock-solid connection allows riders to power through technical sections of trail, push hard up the steepest climbs, or outsprint the competition on the final lap.
But the Shimano XC9 shoes aren't just about raw power. They're also incredibly comfortable. The wraparound microfiber upper provides stability and comfort, while the rounded heel and slim toe box create a glove-like fit. The dual BOA dial closure system enables riders to make micro-adjustments on the fly and helps riders to find the perfect fit, no matter their foot shape or size.
When it comes to wet and slippery courses like last year at Snowshoe, the XC9 shoes provide ample grip and traction thanks to Shimano’s new ULTREAD rubber outsole and technical tread pattern. This new rubber compound optimizes grip on both pedals and the ground, while the lug shapes and distribution allow for excellent mud shedding while delivering traction off the bike. When the rugged and demanding World Cup courses get even more challenging with mud, the XC9 shoes deliver confidence to tackle even the trickiest, most slippery sections of trail.
Shimano has a long history of innovation and quality, and the XC9 MTB shoes perfectly showcase this dedication to performance. Designed with the world’s best mountain bike racers in mind, the XC9 shoes are for everyone looking to push their limits on the trail or the racecourse. Whether you’re an aspiring professional racer, a seasoned trail rider, or simply want the best performance shoe for your everyday ride, the XC9 delivers.
Little can compare to the joy and freedom of riding and bike, and cycling shoes play a key role in enhancing the overall experience. The shoe-pedal interface connects rider and machine and is the critical point where power and effort translate to forward motion. The right shoe will make all the difference when it comes to comfort and performance.
As riding styles and bikes have become increasingly specialized, shoes have also been system engineered and purpose-built to excel in each particular segment. So, whether racing or riding, hitting the trails or sticking to pavement, commuting around town, or seeking the solitude of deserted gravel roads, Shimano has the perfect shoe for that next perfect ride.
For those who seek all-out speed, performance, and comfort during rides and races on pavement.
Road shoes are the original cycling shoe. Although the basic concept has largely remained unchanged since the advent of the clipless design, shoe technology and materials have been refined and fine-tuned over the decades.
Road shoes feature a smooth sole that allows for attaching a large three-bolt SPD-SL cleat, which clips into a bike's road pedal. Check out this explainer for what SPD-SL cleats work and how they increase pedaling efficiency.
Shimano road shoes like the S-PHYRE RC9 deliver a stable platform that translates to maximum power with each pedal stroke. Additionally, Shimano road shoes feature a surround wrapping upper design that creates a seamless, pressure-reducing fit built for ultimate efficiency and comfort, whatever road lies ahead.
For those who explore beyond the pavement and relish off-road, drop-bar adventures and races.
In the early days of gravel, riders and racers had to choose between a road or mountain bike shoe. While road shoes were light and stiff, the cleat was prone to clogging with mud, and the smooth soles proved unstable when dismounting or walking. MTB shoes shed mud much better and have good traction off the bike, but they are often more robust with more protection than gravel riding requires.
In 2019, Shimano released the first dedicated gravel race shoe, the RX8, which blends the featherweight design and stiffness of a road shoe combined with the durability and pared-down lug pattern of MTB kicks. The result changed the face of gravel footwear and has continued to evolve year after year.
Now, the RX8 Rally edition offers extra coverage and protection for rough and rowdy gravel days, while the RX6 and RX6W gravel shoes are built for big adventures and exploring the unknown.
For those who want the ultimate speed, comfort, and performance for off-road riding and racing.
Cross-Country or XC shoes are the lightest and stiffest of the mountain shoe lineup. Power transfer, lightweight, and durability are top priorities for these shoes, making them the choice of world champions from MTB to cyclocross.
SHIMANO’s S-PHYRE RC9 shoes are the lightest, most agile, efficient option while offering superior traction necessary for off-road riding. Utilizing trickle-down technology from the RC9 shoes, the full Shimano XC lineup delivers comfortable upper designs and proprietary, lightweight compounds on the outsole, making all the difference when negotiating slippery off-camber surfaces, helping riders keep it "rubber side down."
For those who prize protection and a stable pedaling platform for earning their turns on big backcountry rides or Enduro races.
Support, protection, and some measures of forgiveness are key when mashing down chunky terrain. Trail riding and Enduro racing place unique demands on the foot. Many riders prioritize bike control, stability, and protection over the pure power transfer that’s most prized in XC racing.
Off-bike traction is also important, and SHIMANO's Gravity Enduro shoes, the choice of EWS racers worldwide, feature a rubber outside and TORBAL torsional midsole that allows for more natural foot movement and precision bike handling.
For shredding trail and leaving competitors in the dust, SHIMANO’s GE9 and GE7 All Mountain shoes deliver durable upper construction with high-traction tread for confident grip when walking or pedaling.
For those who prefer chairlifts and shuttle trucks for a day on the trails.
Flat pedal mountain bike shoes offer a larger contact zone between shoe and pedal, plus the freedom to hang a foot out when railing around corners. They’re also a great option for pushing personal boundaries on jumps, providing better mid-air control and more room for error if you need to bail out fast.
SHIMANO’s GF6 gravity flat pedal shoe features an ULTREAD rubber sole with high-contact tread pattern to keep riders glued to the pedals on tough descents. The weather-resistant upper delivers protection from the elements while carefully placed reinforcements project against scrapes, strikes, and flying debris.
For those who want the ultimate support, comfort, and connection for multi-day mountain bike adventures.
Folks who prefer to spend the whole day (or week) traversing beautiful landscapes and exploring unseen vistas will appreciate the comfort and stability of Shimano’s ET shoe series. Mountain Touring shoes like the ET7s offer support both on and off the bike for happy pedaling or hike-a-biking up loose, rocky trails.
Whether withstanding the rigors of a multi-day adventure or just looking to enjoy the benefits of clipped-in riding, mountain touring shoes are an excellent fit for enjoying the great outdoors by bike.
For those who want the ultimate performance and efficiency during swim, bike, and run events of any distance.
Like road shoes, triathlon footwear prioritizes minimal weight and maximum stiffness while relying on the system engineering of SPD-SL clipless technology to connect athlete and bike. Tri footwear is also designed to be worn after transitioning straight out of the water, so these shoes feature quick-drying materials and plenty of ventilation to promote happy feet long into the race.
Integrated linings also increase comfort while eliminating the need for traditional socks. SHIMANO’s TR901 shoe delivers added triathlon-specific features like a heel-loop, wide foot opening, and a large Velcro enclosure strap that help you speed through transitions seamlessly.
For those who live to spin inside and want the perfect blend of comfort, performance, and style.
Whether pushing your limits at the cycling studio or hammering at home in the living room, Shimano's lineup of IC indoor cycling shoes has everyone covered. Riding inside typically means hot and sweaty conditions with minimal airflow, so the IC shoes feature highly ventilated designs and quick-drying materials.
Shimano's IC lineup also offers stability on and off the bike for fusion classes or simply walking across a slick studio floor. The IC5, IC2, and IC1 shoes feature an assortment of zesty colors, textures, and patterns to fit every personality and style.
Whether you’re just getting started with indoor cycling or looking to up your game at the next studio class, choosing the best cycling shoes for you can transform the experience. Shimano's indoor-specific cycling shoes help increase power transfer from your feet to the pedals, resulting in better speed and comfort. They also deliver extra ventilation and sweat-wicking materials to keep your feet cool and dry, even during the hardest, hottest studio efforts.
Shimano IC (Indoor Cycling) shoes are offered in a wide range of sizes for both men and women and deliver different performance features and budget considerations, so you can choose just the right pair of shoes that will maximize performance while keeping costs low.
Time is valuable. Whether at work or at play, you strive to get the most out of every day. And indoor cycling workouts are no exception. For those who take these intense sessions seriously, Shimano's top-of-the-line IC5 indoor cycling shoe features the revolutionary FUZE technology to help prevent odor build-up and keep you feeling fresh long into the ride.
No matter where you ride, efficient power transfer is critical to cycling success. Thanks to a stiff full-length, reinforced plate along the IC5 sole, you can rest assured there’s no wasted energy between you and your bike. The refined fit and solid pedaling platform of the IC5 helps you achieve that coveted maximum efficiency, getting the most watts out of every pedal stroke.
SHIMANO's IC5 indoor cycling shoes are the first shoe of its kind to incorporate innovative FUZE™ technology. This treatment contains biocide substances that permanently adhere to surfaces, offering protection against odors and helping extend the life of your shoe. FUZE™ is also proven to speed evaporation, further enhancing the cooling effect of these best-in-class indoor cycling shoes. So, ditch that funky locker room smell and instead clip in for every workout feeling fresh and ready to perform at your best.
Constructed with a soft and breathable mesh upper, the SHIMANO IC5 shoe wraps your foot for a comfortable and secure fit while also wicking away sweat and drawing air in. Reduced foot movement means less wasted energy, and along with the BOA L6K closure system and wide instep strap, your foot will stay glued in place even when you’re putting out maximum power.
With an easy twist of the dial, the BOA makes micro-adjustments that tighten or loosen the shoe to help you find the perfect fit every time. And when your cycling session is done, simply pull the BOA dial to release the shoe for a quick change, so you can get on with your day.
The IC5 inspires confidence off the bike, too. Developed specifically for indoor use and compatible with 2-hole SPD cleats, these shoes utilize a grippy, full-length rubber outsole and a recessed cleat that sits flush with the sole to make walking on slick, sweat-splattered fitness studio floors worry-free.
The IC5 indoor cycling shoes utilize a mixed last construction designed for a wide range of foot shapes and sizes. They come in women's sizes 36-41 and men's 42-48 for a superior, custom-like fit.
Answering the indoor cycling community's call for increased stability on and off the bike, SHIMANO's IC2 shoe features a recesses 2-bolt cleat design and full-length rubber sole for improved walking stability. The lightweight IC2 shoe also features SHIMANO’s class-leading breathable surround upper design that offers impressive ventilation and comfort for a wide range of foot shapes and sizes. Designed for sweating it out in your home workout room, the $110 SHIMANO IC2 also delivers on the performance and durability needs of any indoor cyclist.
To improve stability off the bike and make walking across the studio or across your living room easier, SHIMANO’s IC2 shoe features a recesses cleat area that is compatible with 2-bolt SPD cleats. Not only is the SPD cleat smaller in profile, but the recessed mounting area tucks the cleat out of the way, so you feel like you're walking on normal ground.
For even more off-the-bike stability, the IC2 shoe features a full-length rubber sole that keeps you planted to the ground even on slick studio floors. The rubber is durable and won’t wear down easily, but it'll help keep you upright even if you're late to class and hustling to find your bike.
The IC2's mesh upper construction provides exceptional breathability as well as a slipper-like fit that cradles the foot for optimized comfort and stability. Providing support and structure to this soft upper design is Shimano's Cross Strap Closure System which utilizes a single strap to control the shoe's volume so riders can dial in their perfect fit. The strap travels across the toe box and then reaches over the shoe's instep, delivering rigidity and structure to help hold the foot in place while maximizing comfort.
SHIMANO IC2 shoes utilize a mixed-last sizing design that is based on foot size rather than wholly focusing on gender. Smaller IC2 shoes (size 36-41) feature a narrower last similar to other Shimano women's specific fits, while larger shoes (42-48) offer a wider last closer to men’s or unisex designs.
Purpose-built for indoor cycling, where conditions quickly become sweltering with the heat and humidity of a packed studio class, the SHIMANO IC2 shoe delivers class-leading breathability. The mesh upper construction promotes airflow and ventilation across the top of the shoe and also offers quick-drying capabilities – an important feature for cycling studios or riders who routinely jump on the bike for their daily workouts.
Shimano delivers the mic-drop of affordable indoor shoes with the $100 IC1 shoe. A complete mesh upper construction delivers both unmatched ventilation and quick drying properties while Shimano's Cross Strap Closure and Adaptable Arch Support wrap the foot so riders can optimize personal fit and stability. Originally designed for studio use and the rental-shoe market, Shimano's budget-friendly IC1 shoes are as apt for the studio as they are in your own workout hub at home.
The IC1’s mesh upper construction provides exceptional breathability as well as a sock-like fit that cradles the foot for optimized comfort and stability. Providing support and structure to this soft upper design is Shimano’s Cross Strap Closure System that utilizes a single strap to control the shoe’s volume so riders can dial in their perfect fit. The strap travels across the toe box and then reaches over the shoe’s instep, delivering rigidity and structure to help hold the foot in place while maximizing comfort.
Additional reinforcement comes with SHIMANO’s Adaptable Arch Support that works in coordination with the Cross Strap Closure System. Pulling the strap to tighten the shoe, the upper wraps around the foot and enhances the shoe’s arch support for a truly personalized fit.
SHIMANO IC1 shoes utilize a mixed-last sizing design for targeted fit based on foot size rather than gender. Smaller IC1 shoes (size 36-41) feature a narrower last similar to other Shimano women's specific fits, while larger shoes (42-50) offer a wider last closer to men's or unisex designs. It's also the only true indoor cycling shoe available up to size 50 (US size 14).
With trickle-down technology from the IC5 and IC2 shoes, the IC1 offers class-leading ventilation at an impressive price point. The shoe features intake ports at the front that channel air across the foot to keep things cool and comfortable, no matter how sweltering the studio gets. It also features a mesh upper construction with quick-dry capabilities, so your shoes will be dry and ready for tomorrow's workout.
The IC1 shoe delivers double the cleat compatibility with both 2- and 3-bolt (SPD and SPD-SL) cleat mounts. While SPD pedals remain standard across the industry, indoor studios and at-home bikes now offer both pedal options. With the IC1 shoes, riders can easily set up or switch their pedaling system to suit different studios or indoor bike compatibilities.
Whether using SPD or SPD-SL pedals, the IC1 shoes offer great walking stability. The wide, stable heel pad keeps riders planted on the ground when crossing the treacherous, slick studio floors pre-and post-workout. The snug, slipper-like fit also hugs your foot for added stability on and off the bike.
Having the right indoor cycling shoe for you makes a world of difference. It is an investment in yourself and your future rides, so invest in something that will make you feel comfortable and provide you with the performance benefits you deserve. Whatever type of indoor cyclist you are, there is a Shimano cycling shoe for you - so go ahead, get the right shoe, head to the studio, and hit those PRs.
For the hearty tribe of the cycling population where there is no off-season, for the riders who find fun in battling the elements, and who prefer to bundle up and venture outdoors – no matter the weather – having the right equipment is paramount to success. Just like riding technical terrain or grueling climbs, the damp chill of winter is an obstacle to overcome, and conquering that obstacle starts with gear that keeps you warm and dry.
Enter Shimano’s recently updated MW7 winter shoe, built specifically for the year-round rider in mind. These versatile cold-weather cycling shoes feature an insulated Gore-TEX waterproof membrane layer and a new wraparound shield with a tall cuff that work together to keep warmth in and the elements out.
The revamped MW7 is equipped with the best-in-class BOA L6 dial with cover closure that allows for a precise and highly adjustable customized fit. They also have a power transfer enhancing XC midsole that’s stiff and lightweight, and the shoe features ULTREAD XC high grip rubber outsole to maintain security when off the bike and negotiating slippery surfaces.
Whether contesting your local cyclocross series deep into December, wandering around snow-covered woods aboard a fat bike, or logging hard-earned mid-winter base miles to sustain fitness, maintaining a comfortable body temperature is critical. Protect your most vulnerable appendages with the SHIMANO MW7 shoes, and you can say goodbye to numb toes for good.
Whether you’re an experienced road racer, a weekend warrior, or just starting your cycling journey, Shimano offers a wide variety of cycling shoes designed to boost your performance and keep you comfortable all day long. With options like SPD-SL compatibility, lightweight materials, and durable construction, you can find everything from comfortable commuter kicks to WorldTour-proven race shoes and everything in-between. Below, we'll explore all that Shimano's range of road shoes has to offer – so buckle up and let's take a closer look at the technology, style, and features across the lineup.
DYNALAST for Comfort, Stability, and Speed–The foundation of Shimano’s performance road shoes is a proprietary last, which is the solid form around which the rest of the shoe is molded. DYNALAST is a specially engineered toe spring that reduces tensions throughout the feet, resulting in a smoother pedal stroke and more efficient power transfer. This dynamic last allows Shimano shoes to maintain exceptional comfort while transferring maximum power regardless of sole stiffness.
SPD-SL for Secure and Customizable Connection – Shimano’s clipless road pedal platform is systematically engineered with Shimano footwear to transfer more power from body to bike. Extra wide, low-profile cleats allow for even energy distribution and support, meaning no wasted movement for maximum efficiency. The three-bolt design allows for an infinite array of cleat mounting options to personalize the shoe/pedal interface with unmatched precision and security.
Surround Wrapping Upper for Ultimate Fit and Comfort – The supple sides and tops of Shimano road shoes surround the entire foot with a seamless piece of synthetic leather material. This creates an even fit, with fewer gaps and pressure points between shoes and feet. The result is better circulation and a more comfortable fit for a wider range of feet, especially when coupled with the advanced lacing and securing systems on road performance shoes.
The all-new S-PHYRE is the pinnacle of cycling footwear technology, the ultimate race shoe redefining the limits of performance while elevating the rest of the Shimano footwear line.
It’s a staple on the fastest feet at the Tour de France, monumental Cobbled Classics, and everything in between. It’s tailored for riders who want the ultimate in performance, technology, and comfort and who are unwilling to accept any compromises when it comes to speed and power. For 2023, The S-PHYRE RC9 gets even more advanced while shedding weight to come in at a scant 425 grams per pair.
It manages to balance a supremely stiff sole with all-day support and comfort while the highly breathable microfiber leather upper seamlessly hugs the foot for a secure fit. The shoe is secured by dual BOA Li2 dials that allow for micro adjustments on the fly, and the anti-twist heel cup adds an additional level of security for lighter, sleeker performance for the ultimate road racing shoe.
The RC7 is the direct and most prominent beneficiary of trickle-down technology from the S-PHYRE shoes, perfect for the hard-working racer and discerning enthusiast. It delivers a similar race-winning design and features as the S-PHYRE at a more moderate price point thanks to different materials.
A hollow carbon midsole and DYNALAST construction deliver a stable, comfortable platform that’s still stiff enough for efficient pedaling and explosive power transfer. The BOA L6 dials with power zone lacing allow for mid-ride fine-tuning to crank down for sprints or back off during mellower moments. It features the same Surround Wrapping upper as its WorldTour counterpart, with a supple synthetic leather and lightweight mesh/TPU hybrid material providing exceptional fit and comfort.
The RC5 is the perfect shoe for riders looking to lock in race-ready performance while maintaining a bit more flexibility. The carbon reinforced seamless nylon midsole provides ample support and excellent power transfer. It retains a bit more flexibility for riders who prefer a less stiff shoe or who are not paying the bills with their accelerations.
The mesh/TPU and synthetic leather upper features the same Surround Wrapping patterning as the S-PHYRE, offering a glove-like fit. The single BOA L6 dial combines with a Velcro strap to secure a wide range of foot shapes quickly and comfortably. The low stack height means that the SPD-SL cleat and pedal interface remains stable and provides a solid contact point honed by decades of professional use and development.
The RC3 delivers the benefits of Shimano's system-engineered SPD-SL clipless technology, plus the security and adjustability of the BOA closure system. Its glass fiber reinforced nylon sole provides enough stability on the bike while maintaining the flex to help feet adapt to longer cycling adventures. Of course, the same DYNALAST technology that makes the S-PHYRE shoes more efficient and less fatiguing also benefits the RC3, as the toe spring helps relieve pressure and promote flexibility and mobility throughout the ride.
The Surround Wrapping upper reduces the overlaps and seams that can cause pressure points, and the perforated synthetic leather material helps promote airflow and breathability. The shoe molds to the foot when snugged down with the single BOA L6 dial for an accessible and secure fit.
The RC1 is the foundation upon which a great bicycle experience is built, thanks to its comfortable, supportive construction and classic, classy look. It shares many of the same fit and material characteristics as the RC3, except its triple hook and loop closure straps allow riders to fine-tune the fit independently on different parts of the foot. The perforated synthetic leather upper helps promote airflow and breathability, and its Surround Wrapping design ensures a pro-level fit for any ride.
Wide heel pads provide additional walking stability, making this a great shoe for touring or any time the ride calls for a coffee stop. The glass fiber reinforced nylon sole promotes a more relaxed feel, which, coupled with the DYNALAST technology, makes the RC1 an excellent choice for anyone dipping their feet into clipless cycling shoes for the first time.
(1) Numeric Goals: A metrics-driven ride is composed of drills with measurable goals around intensity of effort distributed over timed intervals, wattage output and zones, distance covered, heart rate zones, and other measurable outputs; (2) Rhythmic Alignment: A rhythm ride directs participants to align their pedal strokes with the beat of the music, often including other movements choreographed to the flow of the music as well.
This trend has surfaced one of the most heated debates within the indoor cycling community: whether the best workouts are designed around Metrics vs. Music. On the one hand, we have diehard fans of the data-driven ride. They argue that training with numbers is the only way to get an intelligent workout done. On the opposite end of the debate are the rhythm riders: music makes the workout. Riding to the beat is the only kind of riding that makes sense to them! So who’s right?
Spoiler alert: the science enables both to win - especially when both methods of workout design are blended together. With that said, much of what’s “best” boils down to the individual rider.
Let’s dive into the facts on each side of the debate, with an eye towards questions that can help decode the best method for you:
One of management guru Peter Drucker’s most famous quotes is, “If you can't measure it, you can't manage it.” This belief rings especially true for those who debate that numbers-driven workouts are superior. These advocates elevate important questions:
How do you achieve concrete results without defining measurable goals and creating quantifiable steps along the path to achieving them?
How is a ride safely and effectively designed without defining the ratios of work and recovery?
How can a rider know the amount of effort to exert during a stretch of the workout without understanding how long they’ll be pushing for?
How does one understand progress without any kind of quantifiable measurement?
And as we discuss in Overcoming Adversity through Indoor Cycling, if you’re feeling like your challenges in life are dragging you down, it’s a proven fact that getting yourself some trackable goals helps propel you forward.
All of these questions are great ones, and certainly the music-centric riders have their own answers to them, but the fact stands: numbers absolutely provide the simple answer.
Are you training for a competitive event? Training with drills around distance, speed, power output, and/or other quantifiable progress are essential to just about any riding event.
Are you simply training to improve your health and lifestyle? Tracking still affords you so many ways to prove the healthy progress you’re making in every pedal stroke. You automatically achieve measurable metrics as you move, so simple tracking can propel personal momentum.
With that said, what if your desired outcomes in your movement routine don’t have anything to do with numbers? Or what if the effects of music actually help you ride faster, better, and stronger?
The truth is this: metric- and metric-driven rides actually are not mutually exclusive.
Those who argue that music can drive the most effective workouts are also entirely correct. A number of meta-analytic reviews of hundreds of studies observing thousands of subjects working out with and without music in different ways (a large chunk of whom are indoor cyclists) only reinforce their point.
Let’s revisit the metrics-based argument that goal-setting, progress, and effective ride design are best done around numbers. A recent study by Mintel, however, shows that mental and emotional wellbeing (78%) has overtaken physical fitness (76%) as the top reason for exercising. Do these findings resonate with you? If so, moving to music is proven to help exercisers achieve both.
In this recent discussion on the topic, the founder and CEO of fitness studio & instructor software company Struct Club synthesizes a number of supporting studies, including how specific attributes of music like song tempo and lyrics can trigger workout- and wellbeing-enhancing responses in the body. For example, did you know that a relatively mid-tempo song in a playlist can induce more rapid recovery than the slowest songs? And even beyond exercise, music is being used as therapy for individuals diagnosed with Dementia, demonstrating the long-term neurological as well as physiological health benefits to utilizing music in the right way day-to-day.
If you were to ask us, we’d pick - both! But first and foremost, what are you trying to achieve in your rides? What motivates you and helps you sustain your workout routine? Are you more of a numbers person? Are you more of a music person? Are you a bit of both? Along your riding journey, we recommend trying different styles to find your perfect match.
Happy riding!
Shimano’s extensive lineup of cycling shoes ranges from road to mountain bike to gravel to touring to indoor and beyond. We have various levels of shoes with different features and materials to suit your budget and riding style. But with so many options, where should you start when deciding what shoes are right for you?
Start by considering the type of terrain or riding style you typically do. Do you stick to paved roads, dabble in gravel, regularly hit the singletrack, go on epic adventures, or get your workout in on the indoor bike? Once you find the right style of shoe, you can focus on the fit by selecting the optimal size, width option, and closure features that work best to keep your feet happy.
From professional racers to weekend warriors, Shimano has a shoe fit for every ride. Footwear falls into five main categories, including road, MTB, gravel/adventure, indoor, and touring/bikepacking. Several of these categories are broken down even further into specific disciplines that have different needs.
ROAD - Shimano road shoes are designed around the SPD-SL clipless pedal system. These kicks include a three-bolt cleat design for directly clipping into pedals and connecting securely with the bike.
The lineup consists of shoes for all types of pavement enthusiasts, including road racers, triathletes, track racers, and recreational cyclists. Each model delivers a unique blend of technology and materials specially designed for each riding style.
They all benefit from decades of engineering and production expertise and feature comfortable uppers, optimized pedaling platforms, and ergonomic support features to get the most out of each pedal stroke.
However, the gravity shoes in this range feature flat, grippy rubber soles that are designed to work seamlessly with Shimano’s flat pedals while delivering ultimate freedom for those foot-out-flat-out days on the mountain.
GRAVEL and ADVENTURE – After introducing the world's first gravel racing shoe back in 2019, Shimano's range of gravel and adventure shoes has grown to include more riders and riding needs.
The RX series of shoes balance pedaling performance with off-bike capabilities and utilizes the two-bolt cleat design for clipping in with Shimano's iconic SPD pedals. Designed for riders who blur the boundaries on their drop bar bike or simply want to take the (unpaved) road less traveled, Shimano gravel shoes are ready for any adventure.
INDOOR - Whether you’re cranking the pedals in an indoor cycling class or chasing personal bests on your home trainer, Shimano’s lineup of indoor cycling shoes has you covered.
Featuring super-breathable materials for those hot and steamy spin classes, the wide variety of IC shoes deliver a comfortable fit and walkable details so you can feel confident on and off the bike. Shimano’s indoor cycling shoe lineup offers different models with SPD and SPD-SL cleat and pedal options, so you can pick the shoes that work best with your at-home bike or your favorite studio’s bikes.
TOURING and BIKEPACKING – The Shimano Explorer series is purpose-built for bikepackers or off-road tourers who need a high level of walkability plus maximum comfort for multi-day adventures. These shoes have the structure of a lightweight hiking shoe that’s equipped with the efficiency-enhancing clipped-in connectivity of SPD compatibility.
After zeroing in on the type of shoe that works best for you, the next step is to find the right size. You can determine this by using Shimano's size chart that is found on each shoe product page or by visiting a local Shimano dealer to try on different sizes. Some Shimano cycling shoes are available in half sizes to accommodate a broader range of foot sizes, so be sure to check all the options for your specific style of shoe.
Shimano also offers several women's specific shoes throughout its range of footwear. These women's models deliver the same technology and premium materials as their unisex counterparts but with a slightly different last design. They’re engineered to fit women's feet more precisely and help improve comfort without sacrificing performance.
Shoe width is the final spec to consider when dialing in the perfect pair of kicks. While standard shoe dimensions work for many athletes, those with broader feet will appreciate Shimano's wide shoe offerings. Several models across the road, MTB, and gravel categories have multiple width options, which increases the internal shoe volume to accommodate a larger range of foot shapes and sizes.
These wider shoes are not meant for everyone. A shoe that's too wide can result in unwanted foot movement, causing rubbing or a loss of pedaling efficiency. When in doubt, have an expert measure and evaluate feet to help pick the right-sized kicks.
With so many options, it’s never been easier to dial in the right pair of cycling shoes for you. And that perfect pair will keep feet more comfortable, improve pedaling performance, and ensure maximum enjoyment, whatever road or trail lies ahead.
“Three things to consider to be successful with your 2023 New Year goals.
For more of Doris’s insights on indoor cycling dive into her top 5 FAQ’s here.
“Over the course of this past year especially, goal setting has been a key factor that has been attached to my daily mindset. I utilize "SMART" Goals which stands for Specific, Measurable, Attainable, Realistic and Timely (goals) in everything that requires me in accomplishing a task of any size. I simply wrap my head around what's in front of me, understand how this will impact me moving forward, execute this plan, and then (the most important part), DREAM BIGGER. As we are approaching a time that we tend to set these goals for ourselves, just ensure it actually is something that will satisfy you and your needs first, and let the success follow.”
Check out more of Demar’s insights on growth and development within your own wellness here.
Photography By: Chrome Cycling Studio
“Here's a simple, unconventional ritual I’ve adopted at the end of the year that gives me clarity and momentum into each New Year: I set aside a little time to review my photo album, calendar, and notebooks from the past year. While reviewing what happened, three automatic reflections take place. First, I see highlights - what gave me positive energy, and can I incorporate more of that in my life? I reflect on valleys - where do I need healing or improvement, and what detracted from my life that I can control for? Finally, I notice gaps - what was absent in my year? I make a list that I can revisit anytime, and prioritize a handful of tangible to-do’s to start putting in my calendar.”
Connect with Amira here.
“Year after year I would have high hopes for my New Year’s resolutions only to have them fizzle out in a week or two until I changed up my approach! Instead of picking a New Year’s resolution, I would pick a word! I picked a word that I could implement in all areas of my life. I started this 2 years ago and still remember and implement my words to this day! My word for 2022 was undistracted. Picking a word helped me build new and improved habits which lead to reaching my goals and maintaining them!”
Learn more about Kaleigh’s inside look on how to love indoor cycling here.
I am not a fan of New Year Resolutions (even though as a Spaniard, New Year’s is a big thing)! What my recent journey back to fitness reminded me is that I didn’t need a momentous day to start creating healthy habits… I needed a plan, designed around four key concepts:
Get inspired by Javier’s cycling workout design process here.
From all of us at SHIMANO: we wish you a phenomenal 2023 and beyond!
]]>Pushing hard over rolling terrain. Carving perfect high-speed turns through tight switchbacks. Crushing a precipitously steep climb. Sprinting for the town limits sign against your riding buddies. There is something truly special about giving your all on the bike and knowing that every ounce of energy you put in is transformed into pure pedaling power.
To maximize your efforts on the bike and reach that peak performance, Shimano introduces the newly updated, best-in-class RC903 S-PHYRE Road Shoes. Following extensive testing and utilizing a fleet of world-class professional riders, these flagship shoes are the ultimate in elite racing apparel, offering improved comfort, lower weight, and sleeker lines than their predecessor.
Setting out on the ambitious undertaking of making the best road racing shoe for men and women even better, Shimano engineers analyzed advanced pedaling dynamics while also studying a wide variety of rider types and pedaling styles to create its most technologically advanced cycling shoe ever.
Utilizing its proprietary Bikefitting.com pedal analyzer, Shimano engineers examined 3D data to better understand how riders apply pressure throughout the pedal stroke, identifying distinct zones where force is exerted differently across the shoe. They then optimized the new RC903 and women’s RC902W shape and materials to maximize power transfer while maintaining comfort.
Shimano shoe engineers also shaved the shoe's overall weight by 10 grams (from 235g to 225g) while still using premium microfiber leather in the upper construction to maximize breathability. To accomplish this, reinforced mesh and micro-fiber leather materials are layered in different regions to enhance fit, flexibility, rigidity, and ventilation. Additionally, the new RC903's upper construction is more rigid toward the rear of the shoe to hold the foot securely in place, but more flexible and elastic materials are used up front to increase comfort.
Amplifying this slipper-like feel is the BOA Li2 fit system, where two lightweight dials and a new crossover lacing pattern unite to deliver customized micro-adjustability so you can easily tweak fit—even on the fly. The new RC903 also features a new heel cup with a more integrated appearance, and the shoes use Shimano’s unique DYNALAST shape to deliver an expanded fit range to accommodate a wider range of foot shapes and sizes, which includes standard sizes from 40-48, plus half sizes from 40-46.5, wide sizes from 40-46, and women’s sizes from 36-44 for the North American market.
Shimano’s research with its Bikeftting.com pedal analyzer also helped clarify how the foot moves within the shoe and where power is lost during movement. The result is a new ultra-secure anti-twist stabilizing heel cup that optimizes fit and foot stability, holding your heel in place to prevent movement during hard efforts. The RC903 also features an ample toe box shape with more room in targeted areas for added comfort while maintaining security and stability.
The RC903W women's S-PHYRE shoe delivers the same premium performance features with aggressive riding in mind but in a refined last shape designed specifically for women. The shoe is lower in volume and has a narrower fit that more closely aligns with women’s foot shapes and contours. The RC903W shoe also features a unique colorway and graphics to set it apart as the premier women’s race shoe across the market.
For those who blend the lines between on and off-road, who relish long rides on gritty roads less traveled, who yearn for speed but aren't afraid of the occasional creek crossings or hike-a-bikes, Shimano's RX line of footwear is the perfect fit. Purpose-built as the world's first gravel race shoe, the RX8 initially set the standard for premium gravel shoes. The rest of Shimano’s line of gravel footwear has followed suit and is built with core technologies throughout.
Gravel is all about going the distance at any speed, which is why the RX series blends the best of Shimano’s performance road and MTB footwear. Carbon soles provide a stiff pedaling platform for exceptional power transfer. At the same time, a strategically lugged tread pattern keeps the weight down while creating a versatile shoe ready to tackle the unknowns of adventure.
The foundation of Shimano's gravel shoe lineup is a proprietary last, which is the solid form around which the rest of the shoe is molded. DYNALAST is a specially engineered toe spring that reduces tensions throughout the feet, resulting in a smoother pedal stroke and more efficient power transfer. This dynamic, rather than static last, maintains exceptional comfort while transferring maximum power regardless of sole stiffness. It's a technology that’s been fine-tuned on the WorldTour and adapted for maximum comfort and efficiency on gravel.
SHIMANO PEDALING DYNAMICS (SPD) was the world's first clipless off-road pedal system. The design has stood the test of time, remaining at the top of gravel, MTB, and cyclocross for more than three decades. Shimano gravel shoes are system engineered with SPD pedals to transfer more power from body to bike with solid, secure engagement and adjustability. Materials and design have evolved over the years, with the latest pedal shoe combos offering lower stack heights, better mud-shedding, and multiple cleat angle release options.
The supple yet durable sides and tops of Shimano gravel shoes surround the entire foot with a seamless piece of synthetic leather material. This creates an even fit, with fewer gaps and pressure points between shoes and feet. The result is better circulation and a more comfortable fit for a broader range of feet, especially with the advanced BOA lacing systems found on Shimano gravel shoes.
RX8 - Long, Fast Days Riding and Racing
The world’s first purpose-built gravel race shoe set the bar for what the most demanding gravel riders and racers expect. The featherweight construction and stiff carbon sole, combined with reinforced high-wear points on the upper, make it the perfect shoe to go the gritty distance in record time. A BOA Li2 dial with dual-direction adjustment integrates seamlessly with the proprietary Surround Upper, eliminating seams for a secure, comfortable fit and fewer pressure points.
RX8R - Speed and Stability in Gritty Conditions
For those rough and rugged days, the RX8-Rally Edition is built to keep feet supported and protected regardless of the terrain. The knitted ankle cuff eliminates the space between the foot and shoe for protection from the elements while providing unparalleled long-distance comfort by keeping out dust, water, and debris. The low-profile BOA Li2 dial micro adjusts in both directions for a snug, continuous fit along with the Surround synthetic leather upper. It features the same stable pedaling platform as the RX8 race shoe, with that little extra protection for epic adventures.
RX6 - All-Day Comfort and Support
Drawing on the technology that makes the RX8 the pinnacle of gravel race shoes, the RX6 balances stiffness, comfort, and walkability to get more riders out on all kinds of roads. It's built on a similar carbon sole for excellent power transfer while also benefiting from the lightweight outsole and strategically placed lug treads. The BOA L6K dial micro adjusts the surround wrapping upper for an optimally designed and personalized fit. It's a shoe ready for whatever the adventure brings at whatever speed the day dictates.
When it comes to feeling stronger and more powerful on the bike, a great place to start is by increasing your pedaling efficiency and focusing on the point where your foot meets the pedal. This is the location where all your hard pedaling efforts are translated into the bike’s forward motion. It’s also a place where energy is often wasted due to excess foot movement, inexperienced pedaling technique, or flexible shoes.
One way to help increase your power transfer or efficiency on the bike is by using cycling-specific shoes with cleats attached to the bottom. These cleats connect with the bike’s pedals and hold your foot in place for a solid, stable connection through the entire pedal stroke. Rather than simply pushing down on the pedals – like you do with flat pedals and tennis shoes – when you use cycling shoes and “clip into” your pedals, you can push down and pull up during the full pedal rotation. For more information about what “clipping in” means, check out this article.
Road bikes, mountain bikes, and indoor cycling bikes can have different cleat and pedal systems that offer different features and benefits for that style of riding. Whichever system you use, however, it can help you feel more stable on the bike, increase muscle engagement, and help create a smoother pedal stroke.
Additionally, cycling shoes typically feature a stiffer sole and more robust upper construction than tennis shoes, which can flex and bend on the pedals. The stiffness of cycling shoes allows for better power transfer by reducing foot movement and increasing the efficiency of your full pedal stroke.
For over a century, Shimano has introduced revolutionary new technology to the cycling world, helping riders increase performance and have fun on the bike. Clip-in style pedals have long been a hallmark of Shimano technology, and Shimano offers two styles of pedals – SPD and SPD-SL - that differ slightly in function and features.
SPD (SHIMANO PEDALING DYNAMICS) pedals were first introduced in 1990 and originally designed for off-road riding. While the engineering behind these pedals has not changed much over the years, the function and usage of the pedals has grown into other styles of riding including indoor cycling.
The SPD pedal works seamlessly with an SPD cleat, which uses two bolts to attach to a cycling shoe. Most cycling shoes offer either two-bolt or three-bolt cleat attachment points, so be sure to check your shoes for the specific bolt pattern as you decide which pedals are right for you.
SPD cleats and pedals are for riders who want an efficient connection with the bike along with the ability to quickly clip in or clip out when needed. The SPD system also makes walking when off the bike more stable thanks to a smaller cleat profile and a recess in the shoe sole where the cleat attaches. This allows the rubber sole of the shoe to hit the ground before the cleat, which makes walking to the locker room or doing off-bike exercises more stable.
Shimano’s other cleat and pedal design is the SPD-SL (SHIMANO PEDALING DYNAMICS - SUPER LIGHT) system that was introduced in 2003. Intended for on-road cycling, the lightweight and stiff design is another great choice for indoor cycling.
The SPD-SL cleat and pedal system uses a three-bolt mounting system and offers higher pedaling efficiency than the two-bolt SPD. However, the SPD-SL cleat does not offer the same walkability as its counterpart, so extra care is necessary for off-the-bike activities.
Once you decide what pedals system is right for you and your indoor bike (or what pedals are used at your local indoor cycling studio), it’s time to clip in and feel the difference. Remember that anything new can feel a little funky at first, but once you feel the added efficiency and comfort of cycling shoes, cleats, and pedals, you’ll never go back!
]]>When outdoor riding isn’t your best option, indoor cycling can offer a fantastic training environment. Get strategic about taking control of your ride and boosting your training to the next level with our Top 5 Tips:
While you can’t always control the temperature outdoors or indoors - your workout attire is something you certainly can. We recommend focusing on layers & sweat-wicking material to ensure you’re dressed for success.
Layers, layers, layers! We’re sure you’ve heard it before, but layering workout clothing is especially helpful when your body temperature can fluctuate from cold to hot then back to cold - potentially multiple times during a ride. Wearing removable layers of clothing during your workout affords thermal comfort, optionality, and optimization.
Are your workout clothes made of sweat-wicking fabric? As you’ll see in our 7 Tips To Help You Get Started With Indoor Cycling the #1 tip is to seek out athleticwear that is “sweat-wicking,” or designed to pull sweat away from the body. This helps prevent cold sweats both during and after your workout.
We’ve probably all heard about the importance of warming up and stretching, especially for an intense workout. Cooler weather only heightens the importance of getting our muscle tissues prepared as well as primed for recovery. How can you make sure you’re properly stretched and warmed up?
In this deeper-dive on Movement, Activation and Stretching for Indoor Cycling, we walk through a number of specific mobility movements, activation exercises, and stretches together with Matthew Smith, owner of REVO Physiotherapy and Sports Performance in Boulder, Colorado. Ever heard of Fire Hydrants, Skates, or the Couch Stretch? Either way, we’ve got you covered!
When outdoor weather interrupts smooth cycling, the good news is that there are ample indoor cycling opportunities, including guided classes at local fitness studios and gyms with motivating coaching and curated music to amp up your workout. With all types of classes out there, how do you begin to choose?
If you’re just getting started on your group class search, or even looking to optimize your current discovery process, we recommend checking out our guide to Finding the Right Indoor Cycling Class. We cover some of the most important factors you’ll want to look out for that drive the overall class experience.
If you happen to have an indoor bike or trainer that you can ride within the comfort of your home, your own turf provides the singular indoor riding environment where you have complete control of the temperature when that colder weather outdoors is keeping you indoors.
For our indoor riders, we’ve worked with industry experts to curate pointers to most out of your at-home riding, including our seven most recommended apps for the very best indoor riding experience, and top tips on optimizing our home riding setup.
A rising trend to watch out for is the use of intense indoor climate control at fitness studios and gyms to induce specific physical responses for training and recovery. You may have heard of temperature controlled sessions from hot yoga to cryotherapy, but have you heard of hot cycling? This is certainly a trend we’re keeping an eye on, with some potential places to check out in your neighborhood:
Known as the original heated cycling studio, Sweat Cycle in Los Angeles and Atlanta heats up its rooms to 80-86 degrees using infrared technology, with movement and interval sequences crafted to this environment in order to increase blood circulation and plasma, caloric burn, power output, VO2max, and more. A number of celebrity trainers such as Peloton’s Tunde Oyeneyin kicked off their coaching careers at this pioneering brand.
Elsewhere, HOTWORX, Red Effect, and BURN Infrared Fitness are just a few other examples of hot cycling classes in which you’re guaranteed to get a serious sweat.
Whichever path you choose while riding indoors during the cooler seasons (maybe even multiple paths!) we hope you find something that you end up enjoying the whole year ‘round!
]]>As most of us within the indoor cycling community already know, exercise has been proven to help improve mental health. But what can we focus on within the realm of our rides specifically in order to overcome adversity? Metrics to motivate, moving with music, community connection, and personalization are some of the most important aspects of cycling that can help us build resilience.
First, it’s a proven fact that goals drive human motivation. In fact, in The Behavioral Neuroscience of Motivation, scientists Eleanor Simpson and Peter Balsam even define motivation as “the energizing of behavior in pursuit of a goal.” Feeling like today’s challenges in life are dragging your energy down? Get some goals.
In the case of indoor riding, do you train with specific distance, speed, power output, or other quantifiable goals in mind? Or are you simply training to feel great while maintaining a healthy, active lifestyle? Good news: whichever camp you fall in (maybe both) there are so many ways to prove to yourself that you’re making healthy progress in every ride. Not sure where to start? Try picking one, observing your achievements today, and tracking how you do going forward. The numbers you automatically achieve in every ride are just one way to make this simple tactic to build personal momentum so much easier.
As SHIMANO Indoor Cycling Ambassador & Fitness Influencer Kaleigh Cohen put it in a recent interview, “what's so amazing about a cycling workout is that you can find out how powerful you are or just what you can accomplish in a ride…You can be having a crummy day and you get on the bike and you are taken to a whole different level, pushing past your comfort zone, getting stronger, releasing so much, and leaning into feeling so strong and alive.”
Creating forward momentum is key to overcoming challenges in life. Cycling helps us to accomplish this easily by the many simple, accessible, and measurable goals any rider can achieve.
Have you ever had a moment when you were listening to a song and felt a jolt of inspiration from a particular phrase, transition, or crescendo? Now, consider how powerful not only listening, but also moving to music can be - especially when working out to music in a high-intensity environment. As we note in Finding the Right Indoor Cycling Class, “Riders often say they came to a studio for the workout and kept coming back for the music.”
Today, most of what we see in ride design actually incorporates music as an integral part of every journey. It may come to no surprise that continually mounting evidence, including many studies that observe indoor cyclists specifically, demonstrates that working out in synchrony with music produces many effects that can help individuals combat adversity, from improvements in positive feelings and mood to curbing subjective fatigue (the feeling of lacking energy).
One of the preeminent researchers of music’s effects on exercise, Christopher G. Ballman has published several studies demonstrating links between moving to music and emotions such feelings of power, energy, and vitality as well as diversion of attention away from discomfort. What’s happening to stimulate these effects? Studies have shown that regions of the brain involved in emotion become activated through moving to music. Moreover, levels of lactate clearance, cortisol, norepinephrine and epinephrine levels, and numerous neurochemical levels affecting mood can change based on attributes of music that exercisers are moving to, such as tempo, volume, and other characteristics.
For many of us who love music, the fact that moving to music is more effective than not makes intuitive sense! It is also the case, however, that rhythm riding produces productive emotions for those in need of overcoming challenges in life.
You may have heard the phrase, “we are stronger together.” Whether riding with a coach, friends, or members of your community that you have yet to build relationships with, overcoming adversity is often more easily achieved together than alone.
Primarily, situating yourself within a community environment alone can give you momentum. In Season of Growth and Development, indoor cycling influencer Demar Jackson notes that just being around friendly, welcoming people can act as a strategy to attain improved wellbeing by placing yourself in pleasant, stimulating environments.
As you might expect, broad research supports this area of conventional wisdom. In a recent study observing the impact of group physical activity as well as team sports over the course of a 6 month period, the benefits are clear: both increased mental health and decreased depressive symptoms were positively associated with doing group physical activity and team sports - in small and big groups alike.
Finally, there’s no substitute for new, transformative relationships - it’s no secret that meeting new friends and forming lasting relationships is a positive byproduct of connecting with fellow riders that you continually exercise with. Not only is it possible to find support through your cycling community, but by sharing your own story, you may also help and inspire others to persevere through their own tough times. For many, the fact that you’re able to lend a helping hand through listening and supporting can be deeply rewarding in itself.
Last but not least, there is no one ride that fits all. The type of riding experience elements that will empower you the most - which types of metrics, music, or community characteristics - will come down to your personal preferences and needs.
Jackson sums it up well by sharing, “growth and development we feel and observe within ourselves will always differ from person to person…Ultimately, our goals may be similar in this upcoming season of challenges and opportunities, however our growth and development (our journey) will be unique to the person going through the experience at hand.”
We couldn’t agree more! If it takes a period of trial and error across various types of rides to identify those personal preference nuances, it’s important to know that it’s normal! As suggested in our guide to finding the right class for you, “Be sure to check out some different styles of classes or try different instructors; you might just find motivation somewhere you weren’t expecting.” After a few tries, we’re confident that you will strike gold.
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Whether hitting the cycling studio or hopping on the indoor bike at home, you’re likely in for a challenging workout that will push your limits and test your stamina – all while having fun. Indoor cycling sessions are meant to make you sweat, and many classes use power data to help direct just how hard to push and for how long. Power, at its simplest, is how hard or how much effort you put into the bike to make the pedals move at different resistance levels, and this energy or power is transferred from our body to the bike where our feet contact the pedals.
When we ride, we recruit different muscles as our legs spin through the full circular motion of a single pedal stroke. When pushing down on the pedals, we primarily use quad muscles. When we pull the pedal backward at the bottom of the pedal stroke or push forward at the top, different muscles must engage, which can help us build a wide range of strength during an indoor class. Ideally, both legs will be engaged throughout the entire pedal stroke in a smooth circular motion, linking together and strengthening various muscle groups.
One easy way to recruit more muscles and transfer the power or effort more efficiently as you ride is to use cycling shoes that clip into the pedals, like SHIMANO’s IC5 shoes. These help riders push and pull on the pedals to create a smooth circular pedaling motion.
Cycling shoes are designed to fit snugly and, like the IC5 shoes, have a full-length reinforced plate at the shoe's sole. This stiff plate helps transfer your power from foot to shoe to pedal, so little energy is wasted on the shoe flexing or your foot moving around. All that effort you're putting into the workout gets translated to your bike and ride metrics, whether that's distance or power level.
One great way to practice efficient and strong power transfer is to try a one-leg pedaling drill. As you are warming up on the bike, unclip one foot from your pedal and hold it out to the side. With the other foot still clipped in, focus on pedaling in a smooth circle. Once this leg fatigues, after about 30 seconds, switch legs. The goal is to complete a smooth pedal stroke without any clanking noise from the bike.
After warming up both legs with a single-leg drill, pedal faster and slower and think about maintaining the same engagement with both legs at different speeds. Engaging our legs in this way activates our core and many stabilizing leg muscles, giving us a better workout and building our overall strength.
As you ride and practice pedaling smoothly, engage your core and keep your upper body still. While seated in the saddle, your upper body should be still as your legs move. A strong core and smooth pedal stroke will provide the best power transfer into the pedals and build the strength and endurance you are looking for. Have fun out there!
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At Home: If you have a spin bike at home or an indoor trainer for your bike, there are various virtual programs that offer guided classes to follow along in real-time or on demand.
In Person: If you do not have access to a bike at home, there are loads of great classes available in cities and towns all over. A quick google search will help you identify indoor cycling studios nearby or check if your local gym offers any indoor classes or has spin bikes available.
Most indoor cycling-specific studios offer a wide range of classes, so you can find the right one to keep you motivated. Some classes are based on specific music, some are focused on performance, and some classes forego all monitors or bike computers so you can get away from screens and zero in on how you feel instead of relying on numbers.
Many studios offer the first class for free, which is a great way to try a few different studios and find the class that makes you want to come back.
Invigorating Environment: Studios such as SoulCycle and CycleBar, alongside many local options, are all about creating a vibe. They coordinate riding with loud music, add neon lights, and create a dark studio space where you can rock out while riding hard.
Total Body Workout: Many indoor cycling classes incorporate upper-body strength exercises such as push-ups or weightlifting moves on the bike. If you’re looking for a full-body workout or want to build overall strength, look for classes that integrate a mix of these exercises throughout the cycling class.
Cycling Specific Strength: Some classes are focused on building strength and endurance inside, so riders can feel better and ride harder outdoors. These classes feature specific skill work and interval sessions that often utilize power numbers to maximize fitness easily transferred to the road. CycleBar calls this type of class the Performance Class and uses CycleStates technology to give riders insights into their power and strength. Other subscriptions, such as TrainerRoad and Zwift focus on the same goal of building translatable cycling skills to get outside and ride faster.
Hype: Indoor cycling instructors are generally a hyped bunch. It's worth asking around the studio how the different instructors teach. Aim to find an instructor who matches the energy you want and who’s ques make sense to you. It might take a few tries to learn what energy level keeps you excited for more, so test out some different classes to see what strikes you.
Credentials: Most instructors have been through numerous training sessions and classes to ensure they are ready to teach or train others. Check that the instructor you are riding with has credentials that you value. This is an important step for not only indoor cycling but any general health and fitness training.
Great Playlists: Riders often say they came to a studio for the workout and kept coming back for the music. When you’re looking for a class, ask about the instructor's music taste and use this as a guide for finding classes you think you’ll enjoy.
Encouragement: Finding an instructor who feels encouraging in the ways you want is key to enjoying the class. Some instructors aim for gentle encouragement, while others can be big and boisterous. This can be a great question to ask someone at the studio if you know you are looking for a certain type of communication on the bike.
Give these questions some thought as you start your indoor cycling journey. Remember that there are lots of options out there, whether you're riding at home or joining a new studio. Be sure to check out some different styles of classes or try different instructors; you might just find motivation somewhere you weren’t expecting.