Lights, Music, Pedal! Giving indoor cycling another spin. by MEREDITH CHILES DOLHARE ood morning. Could you please tell me whether or not you offer power pacing or spinning classes?" I ask. "Do we have what?" the health club receptionist replies. "Do you have any group classes involving a bike?" I patiently inquire again. "Oh! Yeah, you mean those cycling classes. Sure. We have those." Some call it spinning, others power pacing, and yet more refer to indoor cycling as just that -- indoor group cycling. And others still call it just plain tortuous -- or exhilarating. I guess it depends on where you find a class, who happens to be teaching that day, and what sort of mood he or she is in. Fitness experts claim that people of all levels of fitness can participate in group indoor cycling because it takes minimal coordination and you are given instructions on how to cater the program to your specific needs. Is this true? The American Council on Exercise (ACE) recently sponsored a study to determine just that. They examined how five participants of various fitness levels rated their levels of perceived exertion (using Borg's Rating of Perceived Exertion from 6 to 20) during a typical indoor-cycling class. Most reported an exertion level in the high teens throughout much of the class, and the heart-rate monitors did indicate that participants were exercising close to their maximum heart rate. In English, this means that participants were exercising at a higher level of intensity than their bodies were accustomed to, despite being given instructions on how to modify the workout to suit their personal fitness levels. So what does this mean? Basically, despite its promotion as a workout for even the most uncoordinated and out of shape, indoor cycling is by no means for everyone. The intensity levels of many classes are far beyond what most novices or part-time exercisers can achieve and maintain, especially for 40 minutes or more. And, most people do not have the discipline to monitor their bodies' cries to slow down, let alone tune out their superfit instructor who is yelling to increase speed and not sit down. Spinning, originally developed in the mid-'80s by Johnny G (who later teamed up with Schwinn to market the bikes), is in approximately 4,000 gyms worldwide with upwards of 20,000 certified instructors in the United States alone. Power pacing, the 2-year-old baby of Karen Voight and Kristopher and Gigi Kory (who have their bikes made by Keiser exercise equipment company), is offered in more than 600 clubs across the country and is growing rapidly. What's the difference? Well, Voight claims basic stationary cycling classes were so intense that they had become intimidating and too difficult for the average exerciser. As a result, they created power pacing using the Keiser bikes so that individual class members could ride side by side and get different workouts by adjusting their speed, resistance, position on the bike, and revolutions per minute (RPM). I've spoken to several clubs who have either cut back or cancelled their classes because the participants could not keep up and stopped coming. As a power pacer myself, I think they should give it another go with the Keiser bikes and resistance program. Serious exercisers love the power pacing classes because they can get a tough, full-body workout in minimal time (approximately 45 minutes). In fact, I know a lot of triathletes who participate in power-pacing classes as part of their bike training for races. Others like it because they don't have to learn complicated footwork like in a step aerobics class. And, most importantly, it's a lot of fun. Most instructors incorporate standing time, jumps (raising and lowering yourself off the seat), double-time, and an arm routine -- all to music. As long as you are still pedaling, you'll maintain the aerobic benefits -- even if you aren't keeping up with Teresa Triathlete on the next bike. In order to get the maximum enjoyment and aerobic benefit out of your cycling workout, there are several things to consider. First of all, don't give up after going to only one class. Try several different instructors and inquire whether one class is more tailored for novices. Every instructor is different and most participants have found one they like more than another. My favorite turns out all of the lights for most of the class and cranks up some really good tunes. Next, and I can't stress this enough, buy or borrow a gel seat or your butt will be very angry with you. Speaking of your seat, be certain to adjust it to the appropriate height (ask your instructor) and do not grip the handlebars too tightly or your neck and shoulders will be sore as well. Also, bring a full water bottle -- no matter how cocky you are about your fitness level. You will want it. Finally, exercise at your own pace. Do not compete with the person next to you. Listen to your body. If you are interested in giving indoor cycling a spin, the following health clubs in the Memphis-area offer classes: Cordova Athletic Club. 7950 Club Center Cove. 752-1111. 14 classes per week, earliest 5:45 a.m. and latest 6 p.m. InsideOut LifeGym. 2258 Young Avenue. 278-5433. 16+ classes per week, earliest 6 a.m. and latest 7:15 p.m. First to offer classes in Memphis -- Johnny G's Spinning. Memphis Jewish Community Center. 6560 Poplar. 761-0810. Four days a week, earliest 6 a.m. and latest 6 p.m. Wimbleton Sportsplex. 6161 Shelby Oaks Drive. 388-6580. 11 classes per week, earliest 6 a.m., and latest 6:15 p.m. YMCA-Downtown Fogelman Branch. 245 Madison. 527-9622. 8 classes per week, earliest 6 a.m., and latest 6:30 p.m.