As a former cycle instructor and current cycle enthusiast, I am constantly reevaluating my spin class workouts. I enjoy using spin classes as a compliment to my running and as off season training for triathlon races. Over the years, I have found that there are a couple of minor tweaks you can make that can help you Get The Most From Your Spin Class.
How To Get The Most From Your Spin Class
Warm Up
My friend, Morgan (Mind Body Director-Sport and Health Clubs) recommends “doing a warm up before class starts.” Just as you would do a dynamic warmup before running or any other sport, warming up your muscles and getting your heart rate up slightly before class, will help you start the class ready to work and take full advantage of class time.
This makes total sense now that I think about it. If you are running in from your car and hopping on the bike just as class is starting, you are then spending the first 10 minutes of class warming up and getting your heart rate into the cardio zone. Spending 5-10 minutes before class either cycling, walking on treadmill or elliptical etc gets your heart rate up and preps you for your workout.
Have an adjustment
New to class? Just feeling like something doesn’t feel right? Ask you instructor (before class starts!) to take a look at your bike settings. Sometimes moving the seat just an inch or so can make all difference in how your knees, back and neck feel. Spin Class is a lower body and cardio exercise so if your back, knees or or neck are tight something may be off in your settings.
Form is everything
Just as you pay attention to form in running, doing the same in spin class can significantly improve your workout and prevent injury.
My friend Krista (owner of Cycle Chi in Vienna, VA) offers this advice:
“When people ask me how to get the most from their cycle experience, I tell them to start with focusing on their posture because correct posture gives you power and helps prevent injury. Engaging your core, flattening your feet and rolling your shoulders back and down is the beginning of a successful ride. Keep a nice hinge in your hips both in and out of the saddle and once you have the foundation, set your goal and enjoy the ride!!”
Clip in
Why clip in? Having your shoe attach to the pedal prevents your foot from slipping around while pedaling. In addition, when your shoe is one with the pedal, you are able to achieve a 360 degree fluid motion. You are able to more easily both push and pull offering a more efficient and more powerful ride.
Hope these few tips help you get the most from your next spinning class. Have any tips for me?
Joining up with
Coaches Corner: Suz, Debbie, Rachel, Lora
Wild Workout Wednesday: AnnMarie, Nicole, Michelle
Great tips! As nice as it is to have a spin bike at home, sometimes I wish I could go to a class once in awhile. I think it would be good to have someone make sure my settings are right, form is ok, and also give me an extra push that I may not always give myself!
I have one at home too which is great but I like how being in a class pushes me more. I can slack off on my own
I love spinning classes, and I always make sure to get there early to set up my bike and warm up!
It’s very easy for me to skip the warm up bc I am chit chatting -go figure!
These are really great tips. Like you, I’m a former instructor but now I take clases twice a week to help with my running/crosstraining.
I have the old skool spinning shoes, so they don’t clip in, but I’m probably going to buy a new pair this year!
I find the clipping in makes a huge difference for me
I love spin class! I wish there were more freestanding spin studios by me. For now, I have to be content to ride my bike in the trainer with YouTube videos. Altho, they are quite entertaining!
Luckily our gym has quite a few cycle classes bc I do get bored on my bike at home. I could probably find some new youtube videos to watch on it.
I was a spin class instructor. Loved that workout. I taught a 5:30AM class twice a week. I no longer teach or have membership to that gym but I have my own bike on a trainer for cross training days or bad outside weather. I just put on a playlist and have my own class!
I loved it when I taught a few years back too. It’s great to have a bike at home too isn’t it? Fantastic workout
Clip ins make such a big difference. I’ve done a few rides with just the saddles and it’s not the same.
Definitely a huge help!
FORM is so key with cycling! All your posts and Instagram photos have had me thinking about signing up for a triathlon again…I need a new goal. Thanks for the daily inspirations!
Oh how fun! If you want to chat about it let me know
I’m excited we may be adding a spin class to our little gym! Thank you for sharing your tips! I’ve never taken a class but will if they offer it!
Yay! I hope you do you will love it
Once I finally learned how to set my spin bike up correctly I felt like I was getting the most out of class. And you are so right, posture is key. I’m always reminding myself to lift my chest and embrace my abs, so much to remember on top of everything else!
Yes it can seem like a lot to remember for sure but sounds like you have it all figured out!
Great tips! I’ve been taking spin straight out of work – it’s offered by our wellness program, so I take the steps up to the 7th floor most days as a warmup before class!
Hey that works too! Happy cycling 🙂
I used to do spin class, but since I use my apartment’s fitness room, I don’t think they do classes. My parents have a spin bike, but I’m not at their house enough to use it regularly.
It can be a great compliment to running if you have the chance to take advantage of one
These are awesome tips and I’ve been a spin class regular for awhile now. BUT I need some tips on buying the clippy shoes. I’ve gone into a bike store twice now and I hear “it depends on what you want”. I don’t know what I want! Where do I start??
I am not a shoe expert but I have a different pair for class than I use outside. First you need to find out what kind of clips your spin bikes at your gym use. I would ask your instructor if she has a place in your area she goes to and what kind would work best with the bikes in your class.
Great tips!! I also find that getting into the rhythm of the music and focusing on my breathe helps me a lot too!!
Yes it definitely can for sure
I want to spin! I have my bike on a trainer but I don’t have a special tire so I try to use it sparingly. It’s not the same as a spin class… lol!
No it’s not but it’s a great workout none the less!
This post really makes me want to go back to Spinning!! Spinning is so super helpful for your running as well!
I think so too! Hope you have a chance to jump into a class soon
SO funny that I’m reading this today. I took my second spin class this morning (it’s a combo of spin and other things). OMG I was dying. I like to think I’m pretty in shape, but for some reason spin just kills me!!!
ha ha I doubt you were dying but it does take some getting used to. That just means you worked hard 🙂
Well, I have only been to one spin class…so all of your tips sound very helpful…all things I wondered about but was afraid of asking because the class was already well underway when I thought of said questions 😉 (and that good old “fear of looking stupid when you’re already an athlete” may have also been a factor LOL)
ha ha you crack me up! Now you just have to go back bc you are an expert 🙂
I haven’t tried a spin class yet, but really want to. Great to know these tips!
Hope you have the chance to take one-great cross training
Having spin shoes that attach really is key. It’s not the same when it’s your sneaker on a pedal.
Definitely makes a huge difference in my opinion!
I haven’t taken a spin class since owning clip ins. I need to go find a class 🙂
Yes you do! Let me know how it goes
These are great tips! The only thing I haven’t taken advantage of is clip-in shoes. I’m just not quite ready to make that leap. I’m getting closer, though!
It’s easy to do on an indoor bike because you really can’t fall off 🙂
It’s been awhile since I’ve taken one, but pinned this for the next time I do.
Thanks! Hope you have the chance to make it to one soon
Yes! Getting your spin bike adjusted to fit you is so important.
Definitely can make a huge difference
spinning is something i dont do often but adjustment is something i had to learn because im not very used to it.
It is a great way to mix up your workout
Oh, I was never good in spin class. The instructor would keep telling us to turn the knob for harder resistance when I could barely pedal at the beginning resistance level! Great tips.
Well…instructors should really have everyone start at the level they are at. Hope you have a chance to try it again (perhaps somewhere else!)
These are great tips! I taught spin for about a year back in 2012. I agree that fit and form are EVERYTHING. Oh how those spin bikes can quickly destroy your body if you aren’t using them properly! I do miss that class, I need to find a local spin class!
Definitely! I hope you are able to make it back to a class sometime soon it’s fun to mix it up
I got a spin bike for Christmas and have been loving it. I still have a lot to learn and am getting used to it but so far I love it!
OH fun! It’s great to have one in your house for bad weather days and cross training
Great tips! I always recommend that anybody taking a class for the first time arrive early so that they can introduce themselves to the instructor.
Always a great idea!
I totally pinned this so I can come back to it when my kitchen remodel is done. I’m going to find a spin class near me so I can check this out. Sounds like so much fun.
Fabulous! Let me know how it goes. Good luck with the remodel
Such good ways to have fun and get the most out of your workout. I bet the dynamic warm up really helps.
I believe it really does
Awesome tips! I’ve never done a spin class, but have been curious. I now feel more prepared!
Hope you have a chance to check one out soon
This is so helpful! I have never taken a spin class, but I would love to. I’ve been eyeing a Peloton, and now I am rethinking it until I can at least get these tips down with a trainer beside me.
Peloton has some great classes that you can stream but it’s also great to have someone check out your form
These are such great tips! I’ve never done a spin class before – but it’s something I’d love to try sometime – especially in winter when I don’t feel like doing anything outside!
Yes they are great for winter time!
I was so surprised by how much clipping in makes a difference in a spin workout.
It really does I think
I love these tips! Seat adjustments are so key. I don’t go to a lot of spin classes, but I’ve been really lucky to always have a helpful instructor to get me sorted out.
That makes a huge difference indeed
Great tips. The first 10-15 minutes of cycle should definitely be a warm up with a variety of movements to get the muscled warmed up. I am a big proponent of clipping in and also teaching new cycle participants how what we do in class translates to how we ride on the road.
Yes indeed great points!
Clipping in is definitely key. You get so much more out of each pedal stroke and so much more power. I wish we had some better spin studios around.
They are a great option in the winter time