This winter I’ve been hitting a ton of spin classes! As a former spin instructor myself, it is sometimes hard to take off the teacher hat in class. I often look around and notice some of the other bikers and want to go over and give them some tips on how to improve their experience by making a few little tweaks. Here a few of my tips to improve your Indoor Cycle Experience.
1. Stretch– Treat cycle class as you would any other vigorous exercise. Performing some dynamic stretches before class can help warm your muscles up. Calf muscles, glutes, neck and shoulders can get very tight during class and a short warm up of those muscles really helps.
2. Adjust your bike properly– Having an instructor help you set your bike up correctly really makes for a much more enjoyable experience. If your hips are rocking back and forth while you pedal, your seat is too high. If you cannot fully extend your knee, the seat is too low. Not only can this be uncomfortable, having your seat at the wrong height can cause your knees to ache. Having the handle bars too high or too low can put too much pressure on your back, neck, shoulders or wrists leading to muscle strain.
This short video done by Spinning.com illustrates the proper set up: