These simple rules will help you have a safe, effective and enjoyable ride:

DO:

• Bring a water bottle filled with at least 24 ounces of cool water, and drink it all during your session. In addition, drink at least 8 ounces before and 8 ounces after the session.
• Wear breathable clothing for maximum cooling efficiency.
• Wear stiff-soled shoes if possible to produce the most effective pedaling force. 
• Bring a towel to wipe excess sweat from your skin.
• Arrive 15 minutes early to learn safety and set up procedures.
• Check your bike set-up with the instructor.
• Alert the instructor to any chronic injuries you have.
• Wear a heart rate monitor to gauge exercise intensity and prevent over-training.
• Pace yourself during your training session. Refrain from performing movements that take your heart rate out of your chosen training range.
• Relax your abdominals and breathe deeply, in through the nose, out through the mouth. Diaphragmatic breathing is the most efficient and relaxing way to breathe.
• Check with your doctor before beginning any exercise program.
• Relax and allow your body to move without tension.

DONT:

• Skip meals during the day and then decide to ride at high intensities. The better "fuel" you have in your "engine" the better it will run.
• Ride with tense muscles. Relaxing will allow you to perform more efficiently.
• Worry about "keeping up with the group". We encourage riders to follow their own fitness goals-even if it means sitting down when everyone else is standing.
• Ignore the instructor's attempts to show you the correct hand positions and riding form. Performing the movements incorrectly can lead to bad habits and injury.
• Ride with no resistance on the flywheel, unless it is a warm-up or cool-down portion of the ride.