As a former cycle instructor and current spin class enthusiast, I am constantly reevaluating my own spin class workouts. I love using indoor cycle 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 Maximize your Spin Class Workout.
Maximize Your Spin Class Workouts
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 helpsprevent 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.
My new spin class obsession? CycleBar in Falls Church, Va. A fabulous new studio that keeps your heart pumping and your legs moving. If you are a local reader check them out.
Hope these few tips help you get the most from your next spinning class. Have any tips for me?
Linking up
These are great tips, even for just when I use my spin bike at home. Sometimes I wish I had an instructor to make sure my posture and settings were right, but everything feels good when I ride so hopefully it’s all ok!
It is nice to have someone else check your form or use a mirror at home.
Great tips! I have got to make it to a spin class soon!
They are fun especially in the winter time
I wish I had these tips when I tried my first spin class years ago! I didn’t seem to get a good workout in. Next time I go, I’ll give these all a try.
It is really important to make sure you are set up correctly on your bike to get the most from your workout
I didn’t know that you were a former spin instructor – we have that in common! Sometimes I miss it but I just don’t have the time in my schedule to devote to it.
These are all great tips, especially the warm up! I used to always tell people to come to class 10 minutes early, especially if they were new, in order to set up their bike properly in order to avoid injuries, especially to the knees!
I did not know you were a former instructor either! It was fun when I did it but it does take a lot of time
These all make such good sense to me. Clipping in, yes! After I finally took the plunge to clip in shoes on my road bike, i can see the benefits for spinning as well.
Yes I know lots of people have a healthy fear of clipping in. Trying it out in spin class first is great practice
Great tips! I miss taking spin classes so much!
I hope you get back to them at some point-great workouts
Here’s my confession: I’ve never been to a spin class! Unless you count the full day I spent on a spin bike years ago in a class to earn CEUs for my group exercise certification.
ha I would actually think you would enjoy spin class on an off running day!
OMG if you want to see a FUNNY SIGHT… Watch me on a bike. LOL! I don’t think any amount of tips and tricks would help me survive on one of those! LOL!
Oh I think you would be so much fun! I mean you can’t fall off of it-or can you?
Great tips! As a former cycle instructor, I would also recommend making sure you tell the instructor of any issues you may have. Psychologically, it gives you “permission” to make adjustments, even if it means you are doing something different than the rest of the class. (Though you should always feel empowered to do this.) It will also enable the instructor to point out specific modifications to help ensure you get the best class possible.
Very great addition! Thanks
I always tell my members that having clip in shoes for spin makes a huge difference.
I think it does!
All great tips! I really love spinning. I don’t know why I don’t get more… maybe I’ll squeeze one in tomorrow!
I am trying to get one in this week too
I didn’t know you had been a cycle instructor…cool! I’ve only been to one spinning class (as a guest). it was kind of meh for me, but I know I need to go back a few times and give it more attention. I seem to have a hang-up with “stationary” equipment LOL
ha ha I guess so! Yes I taught spin and a weights class for 2 years before I started blogging and doing MRTT. It was fun for a bit
I’ve never been to a spin class but would love to try one out! I’ve also never clipped in…i’m just a wannabe cyclist 😉
I think you are!
I’ve still yet to try a spin class. Looks like so much fun!
Really? They are a fun way to mix up your training
When I’m cycling on the trainer at home (I don’t have a road bike) all I think about is how I wish I could clip in! These are great tips even for me, a total newb.
And yes, I really haven’t taken a spin class before. I probably should!
Can you get clip ins for your trainer bike? Yes you should check out one of the boutique cycle places
These are awesome! I am an avid spinner, and I can definitely use some of these tips 🙂 `
Oh good! Thanks
These are great tips. I’m always impressed how much posture and form makes a difference. When I start lagging at the end of an interval, focusing on my form can get me through to the end.
Just like running, it is easy to lose form in cycle class when fatigue sets in
I took a spin class for the first time two years ago – I couldn’t believe I waited so long to try it! I love the intensity and fun of it.
It is fun isn’t it?
I love this! I just started working at a new spin studio in my neighborhood and took my first class last week! It was SO much fun and I’m totally hooked! These are such great tips and I’ll for sure be using them next class! 🙂
it is so much fun isn’t it?!
It’s so funny how we can overlook form in a cycling class. But you’re absolutely right, it’s super important and vital to a good experience.
Definitely is!
good tips
thank you for sharing
Never done a spin class. I don’t belong to a gym and with work, I barely have time to squeeze in a run.
But I may try one someday so this post would be very helpful.
Thanks I find them a fun way to sweat it out on some of my non running days
I always wanted to try spin class workouts. Sounds like such a fun and one amazing workout. I need to find gym in my neighborhood and try this.
I hope you have the chance to try one they are lots of fun
These are great tips! I did a spin class for the first time using the clip shoes a few months ago and it was like a totally different experience.
It sure is!
Although I haven’t taught a class in several years, I am a certified Spin instructor and taught for 8+ years …form and clipping in is crucial to a great experience in any cycling class! You make me miss teaching again!!
I sometimes miss it too but then I remember it was really a lot of work!
Love all these tips! I need to get back to spin!
I do like it to mix things up a bit
Form makes such a big difference! And it’s worth it to go a little slower to work on your form, and then get faster with GOOD form. The first time Ben and I took spin, I felt like a HOT mess. But now I love it! It’s definitely intimidating though, which is why I dragged Ben along the first time :).
Spin for the win!
Susie | http://milehighdreamers.com
It sure can be humbling sometimes!