Most spinning bikes have pedals that allow riders to use clipped cycling shoes or use toe cages that your riding shoe slides into. Cycling shoes are, by design, stiff soled. This allows for the maximum transfer of leg push and pull to the pedal stroke. If you decide to ride with toe clips (cages), the shoe you wear should also have a stiff sole. If your sole is to flexible, like a running or tennis shoe, you will feel soreness in the arches of your feet. You will also be losing lots of energy.

If you choose to ride with clips, most gyms have the SPD® format. In the past, I have always ridden with LOOK® cleats, but gyms have seemed to standardize on SPD® in recent years. It is a good idea to call the gym to ask if it is your first time spinning at a new gym. I would always being an extra pair of shoes just in case, even if know I may end up with sore feet if my workout shoes did not have enough support. (BTW, I still use LOOK® for road biking as it provides me with the best transfer of power for longer rides).

To me your foot position is the most important to get right. Cleats help maintain that, but should be adjusted before class to make sure you have comfort for your entire stroke.

A decent padded cycling shorts are something you should consider if you intend to ride either indoors or out on the road. You will sweat when you ride. Keeping moisture away from the skin is important, especially when performing repetitive motions such as pedaling. If there is excess moisture, you can become chaffed making it even more uncomfortable to get back on the bike. Cycling shorts act to wick moisture from the skin and help to keep you dry.

You will also most likely be sore after your first few rides due to the seat. This is normal - even for seasoned cyclist who have taken some time away from the bike. It take a few rides for your seat muscles to develop and support your weight on a rather small bicycle saddle. Cycling shorts are equipped with a pad that helps not only with moisture, but more importantly to provide protection to your seat muscles.

Again, can you ride with normal gym shorts and tee shirts, yes! I have many times, but if usually wish I had my cycling shorts and cool shirt with me. While they may not be fashionable to everyone, the goal is to be comfortable and avoid injury (chaffing, rashes, overheating, saddle-soreness) so that you can ride again the next day.

Less important to indoor cyclingis the type of shirt you wear. For me the same rule goes as for shorts- try to stay cool and dry. Normal cotton tee shirts will soak up sweat like a sponge - and will actually make you warmer while you are riding. You will also start to feel cold when you stop cycling as evaporation starts. Also, a cotton tee shirt will feel heavy. Newer fabrics, like CoolMax®, similar to cycling short material, allows moisture to escape and this evaporation during rider will actually cool. These types of shirts are usually a bit more snug. This can be good for not getting caught on the seat horn when changing positions on the spinner. You can also try wearing tank tops, as there is less material for your sweat to accumulate.