PART 7

THE INS AND OUTS OF YOUR BIKE

PELO TIP 47: A SQUEAKING PEDAL

Squeaks are a fairly common problem reported by Peloton riders. They especially seem to occur in exercise outings in which riders are prompted to get out of the saddle. Luckily, squeaks typically don’t indicate that anything serious is wrong with the bike, but they sure can be annoying for the riders!

One of the most frequent causes of squeaks is your shoes. This has to do with the pedal rubbing against the shoe clip. If you think you’re hearing a shoe-related squeak, you can purchase some dry lubricant aerosol and spray it on the cleat on the bottom of the shoe.

If you’re hearing a squeak with an undetermined source, you’ll want to first make sure the screws on the cleats and the pedal are tight.

If the problem still persists, you might want to try recording the problem and sending it to Peloton Support. They will be able to use your video to determine if it is a more serious problem and help you arrive at a good solution.

PELO TIP 48: HIIT RIDES

High-Intensity Interval Training (HIIT) is a cardiovascular exercise in which you perform short periods of intense anaerobic exercise, followed by less intense recovery periods. Typically, these exercises last thirty minutes, but times can sometimes vary.

HIIT training is very efficient for people who don’t have a lot of time to work out but still want to see results. Physiologists agree that the reason this type of training can be effective is that it uses the body’s reserves of energy. After a strenuous workout like this, your metabolism stays elevated and continues to burn calories long after the exercise.

Let me be up front about it: The Peloton HIIT classes will definitely challenge you. Talk about no pain/no gain! In thirty minutes or less, you’ll get terrific fat-burning exercise, but it will certainly not be easy. On the other hand, if they’re what you’re looking for, don’t let me scare you off. These bursts of high-intensity exercise, followed by varying periods of low-intensity active rest, can provide riders with motivation and fun—not to mention the confidence that you’re going to be getting an excellent workout.

I definitely recommend starting with the ten-minute warm-ups. Peloton offers a lot of variety when it comes to the warm-up HIIT classes you can take. Play around with them to find the one that’s right for you.

If you are away from your bike, you can also find excellent HIIT workouts on “Beyond the Ride” on your Peloton app. Here, I recommend starting with the five-minute beginner HIIT and then advancing to the fifteen-minute advanced HIIT.

HIIT may not be your thing—and it may never be your thing—and that’s totally fine. However, I recommend trying it at least once. You may discover you like high-intensity workouts, and/or you may decide that they can be an option to enjoy occasionally (such as on a day when you’re overscheduled, and the sixty minutes you set aside for working out just got cut to twenty).

PELO TIP 49: TABATA

Within the HIIT family is something referred to as the Tabata Protocol. Originated by a Japanese scientist named Dr. Izum Tabata in the early 1990s, this high-intensity interval training consists of eight sets of fast exercises, each performed for twenty seconds, followed by brief rests of ten seconds.

Studies have shown that Tabata workouts can improve aerobic fitness. In addition to causing the heart to pump faster, the exercise builds endurance and muscle. (When I do one, I swear I can almost see the calories burn off!)

Peloton offers Tabata rides as an option for those looking to see big results quickly but admittedly acknowledges that this is not a ride for beginners. Instead, Peloton promotes the Tabata rides as a way to break the repetition of other workouts you may be doing and urges you to “shock your body and see change.”

Again, they’re not for everybody, but if you feel like maybe your body needs a shock, Tabata is the way to go!

PELO TIP 50: APPLE HEALTH DATA

We live in a world in which technological advancements that allow us to do exciting new things are coming at us thick and fast; it seems that nowhere is this truer than

when it comes to tracking our health. Smartphones and smartwatches have the ability to monitor your daily activity (from steps taken to hours slept), storing it away so you can analyze it and sometimes fret about it.

It is both a blessing and a curse, but I think it’s safe to say it is here to stay.

One problem we can encounter, however, is that our devices and apps don’t always talk to each other. If you’re a person who lives “between different brands,” it can prove difficult to reconcile the data from all the competing tech companies. You will find that this tension is a part of Peloton ownership, as well.

From time to time, Peloton updates their software. One of their recent—and long-requested—feature updates literally happened while I was writing this Pelo Tip! (Talk about timely.) At this rate, I’m thinking there could be a whole new update by the time I get to the end of this paragraph. I’m sort of kidding, but sort of not.

Suffice it to say, Peloton is always working to make it easier to sync your workouts and ride history with recordings of other daily activity, such as in your Apple Health app. Peloton will even pull in your yoga workouts, which show up as “mindful minutes” in Apple Health. The metrics you will find are distance, heart rate, and other typically measured categories. (More advanced metrics like power data will require third-party tools.) Unfortunately, this capability is not yet extended to Android users. (But it may be by the time this book is published! I’m serious; new updates are happening all the time.)

To explore syncing your health data, in your Peloton app, start by tapping “More” on the lower right-hand corner of your screen. Then add on the Health pp (or Apple Watch) and sync. Then you can confirm that your Peloton data are showing up on your browser history under Activity/Workouts on the Apple Health app.

PELO TIP 51: FREE WEIGHTS

Just as it has in indoor cycling studios, performing upper body exercises has become all the rage on Peloton Bikes. I would be remiss if I didn’t state up front that there are those who say that using free weights while pedaling is not only ineffective, but that it could be potentially dangerous. As with all exercise, you should consult with a doctor before you partake in any new type of ride. That being said, there are a lot of people who swear by the rides that incorporate free weights, so let’s take a look and see if they could be right for you!

Let’s start with how to “unsheathe” the weights. It is recommended that if you keep your free weights stored behind your seat, you start pedaling lightly, keeping an easy cadence and resistance, and then, carefully reaching behind you, take hold of the weights. Always maintain a straight posture. Once the weight is safely in your hand, there are plenty of options. You can do a repetition of fifteen bicep curls, reverse bicep curls, tricep pull downs—really, all the same stuff you do in your gym (or other spin classes) to help you get lean, toned arms.

Most of the rides available on your Peloton do not incorporate weights, but some do. I encourage you to experiment and try a ride with weights at least once. You’ll discover whether or not you have a preference for them. Some Peloton users enjoy the rides with weights because—in my opinion—they feel like they are “killing two birds with one stone.” Other riders may find the weights distracting or irritating during the ride and may prefer to let Peloton be just the cardio portion of their work-outs and do different exercises for resistance.

To each his own; but I personally prefer to separate my cycling exercises from my weight training. For what it is worth, I can walk and chew gum at the same time. But hey, it’s just not my thing!

PELO TIP 52: STANDING VS. SITTING

Some Peloton rides call for riders to stay seated, and others require riders (at least for portions of the ride) to stand. Yet within the Peloton community, you will find that there is also a stark divide on this issue. Some riders would prefer to stand as much as possible, and others, to sit.

The reason that many riders like to stand is to increase the cardio benefits of riding their bike. Not only do you increase your heart rate when you stand, but standing can give a break to your legs (which might have gotten tired during the sitting portion of the exercise). Furthermore, people who have lower back pain swear that standing brings them relief.

During most rides, it will be a restricted amount of time for which you are standing. However, you may find yourself falling into the camp of people who like to stand as much as possible during the workout.

It is really important to take your resistance up during a standing portion, which will make each stride more like stepping on a physical stair; otherwise, it will be much harder on your legs. Remember: the handlebars are just for balance. Don’t rely on them to support yourself.

When you go into a stand, slide your hands up a bit from where they were initially when you were in a sitting position. Don’t go too far over/forward when you stand. Your hips should be low and still positioned over the saddle.

Work on your core strength—the series of muscles in your abdomen—if you feel you need to be stronger before doing the standing portion of a Peloton ride. You may want to do some core classes, crunches, or sit-ups. It will be worth the effort to be able to transfer the effort to your core during a ride (and relieve those legs from doing all the work).

When doing standing portions of a Peloton ride, many riders believe you’re in a good position if you can feel the horn of the saddle touch your butt on the down-stroke. This means you have correct posture and have positioned yourself correctly. (Many riders also feel that to get the most out of this position, you should also squeeze your glutes whenever you are off the seat.)

There’s no question that standing up on your rides can take some adjustment, practice, and possibly new development of your core strength. However, I think you’ll agree that becoming oriented to standing rides is well worth the effort and that it opens up one of the most exciting and interesting aspects of Peloton rides.

PELO TIP 53: MOVING THE BIKE TO ANOTHER ROOM

Long after the delivery people are gone and you’ve gotten to know your bike, you may have a change of heart—or at least a change of aesthetic sense—and decide that the room where you set up the bike might not be its “forever home” after all. Perhaps you have discovered that the Wi-Fi reception in your initial setup room is not ideal and you want to get the bike closer to your router. Unfortunately, if this is the case, you are not going to get the Peloton people to come back; it is up to you (and hopefully at least one other able-bodied person) to make that happen.

You can’t easily pick up a 135-pound piece of gym equipment, but it is manageable. My advice is to prepare a little bit before you move your bike. Survey the passage from room one to room two. Make sure the surfaces along the way are clear and pick up any area rugs or anything else in the way. With you and your (at least one) helper, pick up the back end and angle the bike forward until it rests on the front conveyor wheels. Then, one of you should move to the front to secure the handlebars—keeping them steady—while the other should continue to hold the back end up. Keeping both hands on the bike, carefully roll the bike to the new room on its front wheels.

When you reach the desired location, carefully lower the bike down into its normal position and make sure it is resting on all four feet. As when you first set it up, it is a good idea to put a mat under the bike and give yourself clearance on both sides to mount and dismount. Be sure to clear space for stretching your arms or working with free weights.

If you find that the bike is rocking after you’ve moved it, try unscrewing the leveling feet until all four of them are settled on the floor.

PELO TIP 54: FANS

After you spend so much money on the Peloton Bike, it may feel like the least the company could have done was also supply a fan on the handlebars (like many other exercise equipment manufacturers do). However, we’ve got to play the hand we’re dealt. Peloton Bikes don’t come with fans, so you’ll have to decide if you want to try to correct that.

If you decide you want a fan, you’ll find you have many options. At most hardware stores, you can find fans of all sizes. Some will be stand-alone, and others can clip directly to your handlebars.

You’re going to get hot as you advance to more strenuous rides. You may find that a well-placed fan really hits the spot!

PELO TIP 55: RIDE LEVELS

Choosing your rides is part of the fun of owning a Peloton Bike. It’s also a very subjective thing and will be dependent on your fitness, ability, and personal taste.

If you are not accustomed to spinning—even if you’re in good shape and familiar with other exercises—I am still going to suggest you start with the beginner classes. These are the easiest offered and generally low-impact, but they are also perfect for getting used to the bike regardless of your fitness level.

Once you are feeling good about your progress—and don’t forget, you can always retake classes if you so desire—I would suggest moving on to some advanced-beginner rides, which, among other things, will introduce you to getting up out of the saddle for short intervals. These classes are longer in duration and will help you build your endurance.

There are also variations within these slightly more advanced classes. For example, there are low-impact rides for all experience levels, which will put less stress on your joints. Peloton instructors also offer Rhythm classes, which can make your workout more like a dance party. They’re definitely some of my favorites. Because I love exercising to the rhythm of songs, I sometimes take these even if I can’t keep up with some of the drills. I still find them fun, and I think you will, too.

If music is your thing, there are also themed rides set to different genres of music (from Hip Hop to Rock to Country and more). And if you really want to make it a party, try the live DJ classes offered that accompany the instructors and play contemporary songs.

For more structure, try the Metrics rides that “zoom in” and really focus on cadence, resistance, and output. There are also classes that focus on resistance to simulate uphill climbs. And if a laser-focus on cardio is your thing, be sure to take the Heart Rate Zone classes, which’ll have you concentrating on the five effort levels, from easy to challenging. The Uber level, in my opinion, is the Power Zone. It is intense but challenging. The graduated organization of all these levels can really help you to achieve your personal fitness goals. The instructor will call out specific zones that have been set up by your personalized output ranges.

Relatively new are the Pro Cyclist class options, which will lead you through a very intense and specialized set of intervals and recovery periods, designed to mimic the training programs used by competitive cyclists.

What about rating your experiences? You might find it annoying (or you might find it satisfying), but every time you complete a ride, you will be asked to rate it. Personally, I would urge you to take the time to rate your rides, because Peloton is really good at taking all the feedback they receive and improving the service. There are also a lot of social media outlets that have their content determined by the company, the instructors, and fans. So try to be constructive and not snarky. If you get engaged and offer real, genuine suggestions, things can only get better. And if you don’t tell them what you like or dislike, how will they ever know?

PELO TIP 56: STRIKE THE POSE

When you first tap on your tablet screen, you will find a page that displays all users on your Peloton Bike. Most likely, you will see your own initials and username (the icon), and that is fine for many people. But if you want to add some personality to the board, that’s okay, too. A great way to do this is by adding a photo.

To add a photo, first tap on your icon. Then, in the lower left-hand corner, tap your username. On the upper left-hand corner of the page, tap on your icon. Here, on the “Profile Info” page, you will have two choices. You either can take a new photo with the built-in camera on the tablet screen, or you can import an image from Facebook. After you have selected a photo, tap on the save button. And now your profile has a customized photo of you!

PELO TIP 57: SPEAKERS: PROBLEMS AND WORK-AROUNDS

The speakers on the Peloton Tablet are in the back of the device. This can be a problem for some people because when you’re using the bike, the speakers are in the rear of the screen, and not pointed directly at the user.

As I’ve mentioned elsewhere, you can try to adjust the balance between the instructor and the music in an on-demand class by playing around with the volume control, also to be found on the back of the tablet. Alternatively, you can try and raise the volume under settings on the touch screen. However, if this fails to get a good result, you can try plugging headphones into the jack on the right side of the tablet. But cords on many headsets are sometimes not long enough, and you also probably don’t want to be wired to the tablet when the exercises get vigorous.

If this is the case for you, it may be time to get wireless earphones—like Apple’s AirPods—which work well without the encumbrance of cords or wires.