These Shoes Were Made for Cyclin'

spikes and bike


Well, maybe those shoes weren't. 


But whether you’re new to indoor cycling or have been riding at CycleBar (Formerly Spynergy) for a while, you can use muscles more efficiently, ride with less pain and generate more power – all by going shoe shopping!  Seen people in class, and our instructors, with cycling shoes, and wondered whether they’re worth it?


“I don’t indoor cycle that often – do I really need a cycling shoe?”


While you can certainly get a great workout in sneakers, and all you really need for a class at Spynergy is a good attitude and the ability to show up, cycling shoes offer several key benefits:


  • Pain reduction
  • Increased power and efficiency through the entire pedal stroke
  • Increased stability on the bike


"Proper shoes are the most important piece of cycling equipment," says Matthew McMullen, of Landry's Bicycles. "Cycling shoes have a firm sole to efficiently transfer power from your feet to the pedals. The lack of support in sneakers allows the foot to collapse through the arch while pedaling, which may cause arch pain, tendon problems, or burning under the bottom of the foot." 


Cycling shoes are much stiffer than sneakers, and are designed for what your body does on a bike (not while it's walking or running).  If you have foot or knee pain when you cycle, a professionally-fit cycling shoe could help. You’ll also get much more out of the “pull” part of the pedal stroke if you’re clipped in with cycling shoes, meaning that you'll not only work your quads, but your hamstrings and glutes as you pull up on the pedal. 


“How do I know what kind of shoe to buy?”spin shoe


We recommend that you visit a quality cycling store like Landry’s on Rt. 9 in Natick.  The professionals there can assess your needs and your feet, and fit you in a shoe that will work on our bikes (any shoe that is SPD® (Shimano Pedal Design) compatible – will work).  Plus, Landry's will give you a 15% discount for being a Spynergy rider.


Because everyone’s feet are different, it’s important to get your cycling shoes professionally fitted so that the cleat will be in the right place underneath your foot.  This will reduce or eliminate knee and foot strain and pain.


Be sure to mention that you’ll be using the shoes for indoor cycling – while you can certainly use your Spin® shoes for road biking, road cycling shoes often have cleats that protrude and soles that are too slippery for walking around inside Spynergy. 


CycleBar (formerly Spynergy Wellesley) has been providing fun, inspired indoor cycling classes to our neighbors in Wellesley, Natick, Weston, Wayland, Newton, Needham, Chestnut Hill and other Boston area towns since 2005.



Lost and Found (Time to Indoor Cycle)

 Melissa Sage 1_Spynergy_Portraits_1249

What’s the number one reason you don’t work out more?


You don’t feel good afterward?  You hope to gain a little weight before summer starts? 


Oh, wait.  You don’t have enough time, right?


We understand that busy is the new black, and that it’s not just talk. We really are all busier these days.  There’s no such thing as a 9 to 5 job, your kids’ sports resemble Olympic training more than the Saturday soccer that a lot of us remember, and if your iPhone isn’t buzzing, you’re checking it to make sure it’s still charged.


So how can you make time for exercise? 


1)      Keep a Screen Time Log


Most of us have heard that it’s a good idea to write down what we eat to see patterns, and understand our calorie consumption.  But how about trying to keep track of what’s keeping you from calorie expenditure?  Try writing down how much time you spend on the internet, watching TV, playing Words with Friends and Angry Birds, checking your Facebook feed.


You might be surprised at how much time you “find.” Psychologists liken our addiction to our Smartphones to human addiction to gambling – you’re hoping to find a “win” when you check your phone/Facebook/email, and because sometimes you get one, and sometimes you don’t, you check it compulsively (the same way mice in experiments will incessantly press a lever that gives them food if sometimes it gives them food, and sometimes it doesn't). 


You can’t check your iPhone in a Spynergy class (we won’t let you).  We bet you’ll find a lot of time with your Screen Time Log, and trading an hour a few times a week for a Spynergy class will help you reduce your screen addiction, while burning upwards of 500 calories, and getting you mentally and physically fit.


2)      Reduce the Guilt


When you have children, especially small ones, it’s hard not to feel like you can’t spend another hour or two away from them each week.  Between work, household upkeep and social engagements, it feels like another hour away from your kids isn’t fair.  But studies show that children emulate their parents’ eating and exercise habits.  So teaching them that a great workout is part of your day, just like work is, can help them grow up to be healthier adults.


Not to mention how much more patient and happy you will be when you’re back with them after you’ve had a great workout, improving the quality of your time with them.  And if you put away your Smartphone while you’re with them, just like you put it away while you’re with us? Now that’s quality time.


3)      Spin® n’ Socialize


Do you have to go out to dinner to socialize with friends?  We have several clients who come to Spynergy to combine socializing with working out. “It’s our favorite ‘date night,’” says one client, who gets a sitter a few times a month and comes with her husband. “I also go to evening classes with friends, and we go out to dinner across the street at The Local afterward,” she says. “It’s more fun than book club, and you don’t have to feel badly that you didn’t read the book!”


4)      Calendar It


If it becomes part of your routine, and it’s in your calendar, you are much more likely to do it, whatever “It” is.  Our scheduling system makes it easy to make Spynergy part of your routine, and if it’s on your schedule, and you’ve paid for it, you are much more likely to Just Do It.


And if it’s a habit – every Friday before work, I go to Surge 45 – it will become automatic, and that much easier to keep up.



 Spynergy has provided indoor cycling classes to residents of Wellesley, Needham, Newton, Weston, Wayland, Natick, Chestnut Hill and other Boston-area towns since 2005.  Join us for classes that are fun, full of great music, and a great workout!






Trying an Indoor Cycling Class at Spynergy



What You Don’t Have to Worry About


Trying a new workout, especially in a class environment, can be a little intimidating.  If you’re thinking about trying Spinning® we hope that you’ll join us at Spynergy for a low-stress, low-key but high-impact (and by impact, we don’t mean the kind that’s hard on your knees) workout that’s fun.




Here are some things you don’t have to worry about at Spynergy:


1)      Taking “someone else’s” bike.  We do have regulars who join us a lot at Spynergy, and we hope you’ll become one of them!  But people don’t claim “spots” or take certain bikes.  Last week, we watched two experienced riders quietly help someone who was in class for her first time – giving her tips about the class, helping her check in and showing her where the water, towels and bathrooms were.


2)      Wearing the “right” outfit.  While you’ll want to be comfortable (wear what you’d wear for any workout) there is no unspoken dress code and you don’t have to wear special cycling shoes.  When you’ve been riding for a bit, you may decide to invest in cycling-specific shoes (which can clip in to the bike’s pedals, making things more efficient and giving you great foot support) or shorts/pants (with padding for added comfort) but those things are optional, not required.


3)      What to bring.  Bring yourself, your sneakers and a water bottle.  We have a water cooler where you can fill your bottle, and we provide small towels for you to use during class. Leave your Smartphone and the stress of your day behind.


4)      How to set up your bike.  We hope you’ll join us for a Free Intro/Learn the Basics class (you can sign up online here).  But no matter which class you choose, you can arrive a little early and let the instructor know that you’re new – he or she will get you set up on your bike.  You can also check out a helpful Intro-to-Spin® video on our website.


5)      Whether it’ll be too hard (or too easy) for you.  One of the greatest things about a ride at Spynergy is that you are in charge of your workout. No one is going to walk around looking at your resistance or checking up on you.  You control the resistance and can work at your own level.  Our instructors will motivate you to give it all you’ve got, but the motivation will be positive and fun.  No matter what your fitness level is, we bet you’ll find that the class will fly by.


6)      That you’ll look like you don’t know what you’re doing.  Unlike dance-based classes in mirrored studios, at Spynergy, once the ride gets underway, we dim the lights.  Chances are good you won’t see other riders, and they won’t see you. 


“I was pretty nervous about going to my first class,” says a rider who has now taken dozens of classes over several years at Spynergy.  “But I was the only one in the Free Intro class, and the instructor was so nice. And I loved that the lights were out in my first “real” class – no one knew I was new! Everyone was friendly, and now I can’t believe that I was ever nervous – Spynergy is where I escape stress!”


Spynergy has provided indoor cycling classes for Wellesley, Newton, Needham, Boston, Chestnut Hill, Weston, Natick and Metro West residents since 2005.  Spynergy provides our riders with a great cardio workout, great fitness and great fun! 



Intro-to-Spin sessions...learn the basics of indoor cycling...Free


cycling studio spin studio wellesley maI remember the first Spin® class I walked into many years ago.  It was dark, some lady was screaming, the music was blaring and when I finally stumbled my way to a bike, I couldn't seem to get comfortable. I finally figured it all out (without much help from the gym), but it was a bit of a pain.  Spynergy does it differently.

Walking into a cycling class for the very first time can be intimidating.  It doesn't need to be!  Several times a week, Spynergy offers free "Intro Sessions" for newcomers to Spinning® or indoor cycling.  In this session you will learn the basics and get a walk-through so your first cycling class is a positive experience.

We'll set you up properly on the bike (so you are comfortable and don't get injured).  We show you the various positions we work in during the class, and we walk you through exactly how to manage the class for maximum benefit.  First-time indoor cyclists have a number of questions:  What should I wear? What are the fitness benefits of Spin®?, What do I need to bring?  How early do I need to show up?  Etc. etc.

Spynergy Intro Session are every Monday at 12:00 with Alex, and starting November 3rd, the first Saturday of every month.  Check online schedule to view these classes and make your reservation!

Spynergy is a locally-owned, family-owned cycling studio serving Wellesley, Needham Newton, Natick, Weston, Sherborn, Dover, and Boston's Metro West since 2005.  Come ride with us!



Staying motivated to exercise and attend spin class


Here are a few I found in one of my favorite nighttime reading tomes:  “Fitness over 40 for Dummies”.  (By the way these tips work if you are over 30, 50, 60 or 70 too)

  1. Spin studio lobbyCall your exercise buddy the night before (it’s much tougher to blow it off in the morning if someone is counting on you).
  2. Pack/prepare your exercise clothing ahead of time (this removes an excuse in the morning and also allows you to sleep a tad later)
  3. Set two alarms.  (doubtful you will actually ignore both)
  4. Being fit helps your sex life (how could it hurt?)
  5. Every once in a while, when your bio-rhythms are just right and you’ve rested well and had a great workout… actually feel “sparkly and euphoric”.  This is a good sensation.  Seek it, find it, embrace it!
  6. Remember some of the benefits of cycling and cardio exercise:  It actually reduces the risk of the following things
  1.   Premature death
  2.   High blood pressure
  3.   Colon cancer
  4.   Depression / anxiety
  5.   Diabetes
  6.   Do you actually need more reasons than these?

Spynergy Cycling Studio has been providing indoor cycling classes to the Boston area since 2005.  Cycling classes (commonly referred to as "Spin® Classes") are a tremendous cardio fitness workout....our riders attend from Wellesley, Newton, Natick, Weston, Sherborn, Needham and Boston.


5 Great Reasons to Spin during Summer

Summer Spin classes, indoor cycling
1) Sometimes it's just too freakin' hot outside.....but getting a great cardio workout still gives you awesome energy, burns calories and makes you feel good.
2) You need to occasionally get "off the grid".....if only for an hour, it is nice to be in a place where it is physically impossible to get a phone call, text, email message, FB post, or any other screen-based communication.

3) Rhythm need the music.  Music makes you feel good, and really,  how much new music do you hear outside of spin class?   
4) Get 'sparkly and euphoric'....It has been reliably reported to us that many riders get a sensation of sparkly euphoria immediately after class.   Have you felt that this week?

5) Darnit, these cycling classes are just plain fun.