What advice should an instructor provide to an experienced marathon runner attending their first indoor cycling class?

For an experienced marathon runner attending their first indoor cycling class, advising them to limit standing time to 60 seconds during the first week and gradually increase it is the most appropriate guidance. This approach allows the individual to adapt to a new type of exercise while reducing the risk of overexertion or injury. Indoor cycling may engage different muscle groups and require a different type of endurance compared to running.

Starting with a limited standing duration helps the runner acclimatize to the unique demands of cycling, particularly since the muscle activation patterns and balance requirements are distinct from those of running. As they become more comfortable and familiar with the movement and intensity, they can then increase their standing time in a progressive manner.

This strategy underscores the importance of gradual adaptation, which is crucial for any athlete transitioning to a new form of exercise, particularly one that may challenge their body in new ways compared to their usual training regimen.