New Rider FAQs

What can I expect at my first Ascend Cycle class?

If you are new to our studio, please arrive 15 minutes early so we can get you acquainted with the studio. Our front desk staff will assist you with the check-in process, introduce you to the instructor, and set you up with your clip-in shoes for borrow. You can stow your belongings in our cubbies inside the studio, and allow one of our team members to help you find your bike. From there, our team will ensure your bike is properly set up for you. You should expect the first class to be challenging, but rewarding. As you acclimate to our methodology and format, you will learn how to maximize your experience in class, climb higher, sprint faster, and Ascend!


What do I need to wear and bring to class?

You should wear tight-fitting exercise attire. Padded shorts or a seat cover are allowed but not required. Bring a water bottle to keep you hydrated during the ride, or purchase one of ours!

We require clip-in shoes at our studio. All of our bikes are LOOK & SPD compatible. No shoes? No problem. We have cycling shoes in most sizes available to borrow – for FREE! Let our team know your shoe size when you arrive so they can assist you.

We also provide a fresh towel for you to use during your workout as well as a cool mint-infused towel at the end of class.


Why do I have to wear cycling shoes?

Clipping into the pedal ensures the most complete pedal stroke possible – it means a more efficient ride, and a fuller use of the leg. What does that mean for you? A more intensified cardio experience, and more calories burned.


I’m a first-time rider and I haven’t worked out in a while – can I still come?

Yes! Cycling is a low-impact exercise with limitless potential and a great place to get started. Our methodology is scalable – whether you’re a first time rider or a seasoned athlete, our classes provide maximum benefit to each rider, every time. Please let our team know it’s your first ride so we can accommodate you.

Ascend Underground FAQs

Where is Ascend Underground?

Underground is located in the same building as our main studio, but it has a different entrance at 2417 Mount Vernon Ave. We welcome you to show up to the Ascend Cycle lobby and our team will show you where to go.

What should I bring to class?

Please wear comfortable workout attire and bring your sneakers. We provide water, but please bring your own bottle.  We have a limited number of lockers and many open cubbies for your belongings. We recommend leaving valuables secured in your car.

I’m getting back to working out. Can I try an Ascend Underground class?

Yes! We recommend you sign up for our Ascend Strength class first. While our coaches are skilled in providing modifications in our Elevate and Peak classes, we believe your best first experience will be in Ascend Strength. We also offer an Ascend Introductory program on a periodic basis. Please check our newsletter and Events page for announcements.

I’m recovering from an injury and have some restrictions. Can I still workout Underground?

Yes! Our coaches will be able to provide modifications for the exercises in our class.  However, we encourage you to send us an email with specific questions in advance so we can make sure to guide you to the correct class format.

Studio FAQs

I’m ready to ride – How do I sign up?

We’re ready for you! Our booking window opens every Sunday at 4 pm for the next two weeks. Ascend Unlimited Members can book 3 weeks in advance. Check out our class schedule and sign up.

I signed up, but now I can’t ride. What’s your cancellation policy?

We have an 8-hour advance notice cancellation policy. If you miss your ride, or cancel within the 8-hour window, you will be charged for your ride. This policy helps us to manage our waitlist – we want to make sure we allow those on the waitlist time to adjust their schedule if a bike opens up! We would love a heads up, so please reach out if you know you can’t make it within the 8 hour window.

The class I want is full. How does the waitlist work?

Our waitlist was conceived with you in mind. We want you to ride in your favorite class, so sign up! There is a good chance you will rotate in. You'll receive an email notification that you've been confirmed onto the waitlist. Then, if a spot opens up anytime up until 8 hours prior to the start of class, you will automatically be enrolled in the class. Can't make it?  Please cancel your reservation at least 8 hours prior to class start time. Your ride will be forfeited if you are booked from the waitlist and do not show up for your ride.

Within 8 hours of class start, you will no longer be auto-booked.  We understand its hard to adjust plans on short notice!  So, instead, you will receive an email from us indicating a spot has opened in class.  This spot is available on a first come, first serve basis.  If you'd like to book it, please login to your account, remove your waitlist reservation and then book your spot!

Change of plans?  There is no penalty to remove yourself from the waitlist and you can do so at anytime via your account online.

I am running a few minutes behind. Can I still attend class after the ride begins?

Ascend Cycle prides itself on the experience and the safety of our riders – for that reason, we do not allow riders to enter class once the ride has begun. We want to ensure that each ride is a focused experience, and a safe one. If we cannot ensure you are properly set up, we would rather book you for a different class. If you are not here 5 minutes before the start of class, your bike will open up to the next rider on the waitlist so we may properly set up and prepare the rider – and the class.

What is Ascend’s Zone Training?

Our zones are fundamental to our methodology. The Training and Peak zones are an internal measure of your own perceived effort on the bike – your Training Zone is aerobic, the Peak Zone is anaerobic. We combine this internal measure with specialized cuing and guided RPMs to ensure you’re working to maximize your results, burn more fat, and build your aerobic base. With our exercise science-based methodology, you become more efficient in the saddle every time you ride. As your body changes and responds to our rides, your zones shift along with it, which means you will never plateau – you only Ascend.

What amenities do you offer at the studio?

We offer complimentary clip-in shoes with every ride, along with clean towels on each bike. After your ride, refresh with our chilled, minty towels, or rinse off in our shower. No need to bring towels or toiletries, we’ve got you covered!

Hydrate pre- and post-workout with our cold filtered water, or refuel with Fuel for Fire snack packs available in the lobby.

Why do I have to wear cycling shoes?

Clipping into the pedal ensures the most complete pedal stroke possible – it means a more efficient ride, and a fuller use of the leg. What does that mean for you? A more intensified cardio experience, and more calories burned.

I am recovering from an injury – can I ride?

Cycling is a low-impact exercise that is a great place to start during recovery. Added bonus? You are in complete control of your ride. Please let your instructor know and they will discuss proper modifications that might be useful during your ride. As with any exercise, please consult your doctor for specific questions.

I’m pregnant – can I ride?

Exercise is an important aspect of a healthy pregnancy. Cycling can be a great form of exercise for most women since it is low impact, and we can adjust your bike setup throughout your pregnancy to keep you comfortable. We recommend you modify the intensity of our rides by maintaining control of your breath at all times, ensuring you stay hydrated, and listening to your body. And while we love seeing expectant mamas ride with us at the studio, please consult your doctor for clearance to exercise.

Can I host a private event at the studio?

Yes! Company-sponsored rides, team-building events, bachelorette parties, charity fundraisers – whatever the occasion, we can help you design an event that’s memorable, successful, and sweaty! Please contact us [here] for more information about private events at Ascend Cycle.