I remember being extremely nervous, yet excited as I prepared for my first SoulCycle class. Although I quickly fell in love with the class, I wish I had been better prepared for what to expect. After months of tap backs, I’ve compiled a list of tips and Q&A’s I wish I had seen before attending my first class. Feel free to ask any further questions in the comments below!
Rapid fire tips:
- PUSH fluids for 24 hours before the SoulCycle class. Drink water like your life depends on it… because it does.
- Book a bike in the third or fourth rows if it’s your first time. This way, you won’t feel like there are people watching you (because they aren’t). Typically, people look to the sidebar, first, and second rows for inspiration and hints about what the choreography should look like and what foot to be on.
- Bring a water bottle to class. You can buy Fiji water at the studio, so don’t stress if you forget. Don’t try a SoulCycle class without water. You will die. I wish I was kidding. My water bottle fell on the ground halfway through class and I barely made through the rest of the class alive.
- Don’t eat for at least 1 hour before class. This tip really depends on you and your metabolism. I know people who can go having eaten a granola bar 30 mins before class, and others who can’t even think about eating 2 hours beforehand. Here’s my hard fast rule: no more than two bites of anything within an hour and a half of class.
- Ask someone wearing a yellow SoulCycle shirt to help you set up your bike, and ask for a seat cushion. Your butt will thank you later.
- Take advantage of the SoulCycle amenities. Wash your face, put on some deodorant, and use the dry shampoo. I promise they will help you look as good as you feel after class.
- Even if you don’t change clothes or shower at the SoulCycle studio, bring an extra pair of socks to wear after the workout. Not only are your socks probably going to be soaked, but also, odds are, you will be renting cycling shoes for your first class. You don’t know who else has sweat in those shoes. Just saying.
What to take to class & what to wear:
- Water bottle
- Change of clothes (if you plan on going anywhere other than home after your class)
- Extra pair of socks
- Girls: long time riders typically just wear leggings and a supportive sports bra. If you don’t feel comfortable in just a sports bra, feel free to wear a sweat-wicking tank or top. Just remember that it’s going to get pretty warm in there, so a long sleeve is a no-go.
- Guys: workout shorts with compression lining and a tank top
- Wallet for the inevitable post-Soul juice or brunch
What is a SoulCycle class like?
In a nutshell, it feels like you’re in a club, except there’s a motivational speaker and you can only really dance with your upper body.
The goal is to pedal to the beat of the music, so you should change your resistance throughout the class accordingly (don’t worry, your instructor will tell you when to add and take off resistance). Don’t feel like you need to add choreography just because everyone else is doing it. You’ll have a better experience if you add choreography slowly (ex: if you don’t have the beat, don’t try to do around the world’s ).
“But I’m going to die right? Isn’t SoulCycle SO intense?”
Just have fun! Everyone has different starting points, and everyone has good and bad days. Try to keep an eye on the instructor or on other riders in the front row to know what pace you should be going at, but don’t feel that you have to keep up with the crowd.
If you’re scared of pushing too hard, start out slow (or with a lower resistance). It’s better to build up throughout the class than to burn out. Also, there’s no shame in sitting in the saddle and just peddling to the beat. Listen to your body, and over time you’ll get much better!
BUT don’t underestimate yourself! You are capable of more than you think.
Can you be more specific about what a class looks like?
There isn’t really a cookie cutter formula for how a SoulCycle class goes. That’s why it’s important to try different instructors to find the best match. Each instructor has a different vibe, music taste, riding style, and—most importantly—arms section.
Typically, you’ll start with a warm up song, and then a bunch of songs will mush together, and then you’ll get to the arms section. Congrats! You’re two songs away from “taking it home”! After arms, there will be a slow-ish song where the instructor turns off the lights and you have a chance to get “in your feelings.” This song, typically referred to as soulful, is the time where you might cry. These are the last few moments to sort out your thoughts and emotions, and realistically take out your frustration on the bike. After soulful, you will take it home (a.k.a slay the last song!). Clear your head, give it your best, and don’t forget to smile!
Please, please, pretty please stay for the stretch. Your body will thank you, and so will the other riders in the class.
Final thoughts:
Have fun! Sing along to the songs, laugh, cry, take water breaks, scream, and high five your neighbor! At the end of the day, you’re at SoulCycle to have fun and get your blood flowing!
Ready to take your first class? Click here to register!
Want an inside look at a SoulCycle studio? Check out my vlog at the Hudson Yards studio or Gretchen Geraghty’s SoulCycle crash course.