You’ve probably seen them—the “group-cycling people.” They wear the spandex cycling outfits and those odd shoes with the metal clips. They all seem to have lean, sinuous bodies designed to sit on torturous bicycle seats for hours on end. The fact is that all those people started someplace, and group cycling offers a workout that’s uniquely designed to accommodate any level. Classes are made up of folks of all ages, shapes, and sizes—and hardly anyone wears those funky shoes.

“I love to see a beginner in a class,” says Cynthia Hackney, a group-cycling instructor in Plant City, Florida. “It’s exciting to introduce people to a workout that can change their lives.” Hackney, who took a group-cycling class in 2001, fell in love with the workout and decided to become an instructor. She now teaches up to nine classes a week.

As much as Hackney enjoys seeing a beginner in class, she knows that it takes a while for the enthusiasm bug to bite. “Some people come to class not sure what to expect and take things too fast too soon.” To help avoid the beginner blues, Hackney offers these five tips, which she believes will lead to a long, healthy, and rewarding group-cycling experience.

1. Eat something before class.
Don’t come to class with a case of the munchies. Eat something an hour before class that will maintain your energy level, like peanut butter or an energy bar.

2. Get to class early.
Instructors are usually told to be on site 15 minutes prior to class. Introduce yourself to the instructor. Ask him or her to explain how the class works, run through the safety issues, and show you how to adjust your bicycle settings. It’s also important to come early in case you need to sign up for a bike.

3. Take plenty of water, a towel, and proper shoes.
You can burn up to 500 calories in a class, and that requires a lot of water. A good rule of thumb is 40 ounces for a 40-minute class. Have a towel with you to take care of the perspiration. And the best shoes to wear are hard-soled tennis or cross-training shoes. A heart-rate monitor is also a good thing to take if you have one. Some classes use heart-rate monitors as a training tool.

4. Pace yourself.
Don’t take off at a sprint, and don’t feel like you need to keep up with the pro next to you. Experiment with the resistance, and try out different arm and body positions. You don’t want to flame out with 20 minutes left in the class.

5. Space out the classes.
When you’re starting out, limit yourself to two classes a week until you’ve gotten used to the seat (everyone’s biggest complaint) and the new demands you’re putting on your body. It typically takes at least five classes before you can really decide if group cycling is—or isn’t—for you.