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:
When I first started, I wrote down my settings so I could easily set up my bike next class.
3. Clip in-Most cycling classes have bikes than can accommodate cycling shoes with clips. “Clipping in” allows you to push and pull more efficiently and achieve a smoother pedal stroke. I’ve heard people say that they are afraid to clip in. It’s pretty hard to fall off a stationary bike and clipping in will actually make you more stable.
4. Posture Check-If your class has a mirror, use it!
–Shoulders first-they should be relaxed and down instead of up by your ears.
–Hips should be back over the saddle instead of over your feet. This also allows you to work your glutes and hamstrings and take the weight off of your knees. Having your hips back also takes the weight off of your wrists.
–Hands should be relaxed and only have a slight grasp of the bars thus alleviating neck and shoulder tightness.
–Elbows should have a slight bend and rest gently on the handle bar.
5.Heart Rate- Even if you have not idea about heart rate zones, it can really helpful to wear a heart rate monitor to class. Many bikes have a display that will sync and show your heart rate. It is interesting to see the changes in heart rate while you are doing hills, sprints and recovery. Getting an idea of where you are helps you track intensity and recovery throughout the class.
Post class stretch-It is really important to do a proper stretch post cycling. Your calves and quads will thank you!
These are just a few easy tweaks to help make your spin class more enjoyable and more efficient.
Have you ever wanted to go “fix” someone in class? Have any tips for me?
Great tips! Proper seat adjustment is so important. My pet peeve with some spin instructors is that they model poor cycling form and bounce way too much when sprinting or climbing. If the sole goal of spinning is to burn calories, then I suppose not a big deal. If this is cross training intended for someone in multisport, it is a big deal. Upper body should move as little as possible (mirror check helps here) and all the energy expenditure should go through legs in order to transfer your body’s energy to the pedals most efficiently. Anchor the sit bones for high RPM sprints. If you get bouncy you’re going too high RPM, adjust resistance or slow cadence until you can handle without bouncing.
Yes exactly! I took a class the other day at Soul Cycle where the teacher was all over the place and it drove me crazy leading to this post.
Spinning is the only thing I miss about not having a gym membership. Most people are happy to have the tips if I try to “fix” them 🙂
I loved having the spin option this winter especially it was worth the membership.
You hit all the major points! Great tips, Deborah 🙂 I don’t take a lot of spin classes, any more – mainly just subbing.
Subbing is fun too! Sometimes I really miss teaching but not sure I want to go back to it yet.
These are all great tips- it makes me want to take another spin class!!! I think posture is so important when doing anything and can really make a difference in the effectiveness of the workout. Thanks so much for linking up! 🙂
Thanks for having me! I love my spin classes and think they are a great compliment to running.
Great tips!! Adjusting the bike properly is important! I remember the first time I went, I didn’t have it quite right and was feeling awkward during the whole class, so setting it up is key! Other than that love Spin class!!
Me too! It’s a great workout indeed.
Great tips! I will remember them if I do a spin class sometime!
Great tips! I had no idea that you were a spin instructor! I have been hitting a lot of cycle classes too recently and loving them!
I taught for a few years but have not done it in about 2 years. I kind of got burnt out. I do love going to spin class though
I used to go to a lot of spin classes until I started long distance running. Spin and yoga were the first to go, but I do manage to get back to spin from time to time.
It’s a great compliment to running especially in the winter time.
I’ve never tried spinning. The classes at my new gym are always packed. One of these days I’ll have to give it a try.
Yes they are packed for a reason!! 🙂
these tips are great! My problem isn’t clipping in but remembering how to clip out!!!
ha ha yes there is a learning curve for sure 🙂
These are great tips! I don’t go spinning often, but I do worry that I don’t have the seat properly adjusted or that my posture is off!
It’s certainly worth having the instructor take a look at your settings it makes a big difference.
Some great tips! I love spin. I know sometimes my posture suffers when I get tired during the class. Mirrors are definitely useful for that.
Absolutely! I think we all tend to lose our posture during hard efforts and the mirrors can really help me get back into position
I really would like to get into spin next winter– I’ve taken a few classes here and there and my butt is always hurting the next day– hard to sit on that bike seat. I think that is what has held me back! The Dailey Method has a cycle and barre in one– I might try that!
I think you get used to the seat but being in the right position helps too. That sounds like a great combo class.
I watch my form in the mirror a lot because I have a tendency to tense up my shoulders and bring them to my ears, so I’m very aware of that. I also love clipping in. I had never done that until last year and was amazed at the difference it made!
Makes a huge difference!
Awesome tips! I always try to remember my settings, but then every cycling class has a different bike! The only time I ever had a problem was when the seat wouldn’t screw into place correctly and started sliding down during class. Whoops! haha
ooh that can’t be good!
I actually just started going to spin classes at a local studio. I kinda want to try the shoes but don’t want to buy them since I only go about once a week or so. I’ll have to look into them to see how much they are. Any brand recommendations?
If you are only going 1x a week I would just get whatever brand you can find on sale. They range from $50-100 or so. Most of the bike places have good sales this time of year.
I’ve never taken a spin class, but I should! It seems like a fantastic calorie burn and people have a lot of fun with it!
I teach spin as well and these are great tips!!!
Thanks! It’s kind of crazy how some people look on their bikes.
Great post! I once helped a person in bodypump class with proper form as she looked like she was going to drop the bar on her face doing skull crushers (tricep extensions). The instructor came up to me and thanked me afterwards. I imagine it”s tough to instruct and correct form at the same time. These are all great spinning tips and very timely too – I just started going back to spinning class in the past week as part of my triathlon training. My gym has the same bike as in the video you shared, would you happen to have any tips you could share on how to choose a cycling shoe? What kind of clip would I need? I also need pedals for my road bike with clips to match my shoes and the spinning bike. I would love to read a follow up post on that topic too.
Let me see what I can come up with! The clip needs to be compatible with the pedals they have at your gym so you would want to double check that. The shoe for an indoor bike doesn’t really matter as much. You can usually find some on sale at your local bike shop and I would just go for fit and comfort. For your outside bike, it would again depend on what type of pedal you have.
I keep telling myself that I’m going to try a spin class but still haven’t! One day I will do it and try to remember all these tips:)
They are so much fun and a great workout.
I have never tried a spin class but would like to! I definitely don’t mind people sharing tips- that is what I am in a class for! 🙂
I think you would like it!
Great Tips Deborah, I love spinning. You look so cute and profesh in the picture thanks for sharing.
oh thanks! 🙂 I love spin class too.
I used to be a spin instructor. I loved it so much. It is a great calorie burner. It always bothered my when people would leave class early and not stretch. Like you said, stretching is a very important part of the class.
Exactly! I loved teaching for a while but then got burnt out now I am really enjoying taking classes.
I love spin, but there is nowhere around here for me to take a class. You have to belong to a club. 🙁 Curious, tho, can you use your regular cycling shoes for the spin bikes? Or do you use special ones?
It depends on the type of clips that you have on your bike. Some of them are compatible. I use a different pair for outside that are lighter.
Its always so hard to take a back seat role once you taught something. The teacher in me always wants to politely correct people on what they’re doing wrong, and its so hard not to!
Yes exactly!
I need someone to come fix me in class. LOLOL!! I never had the instructor adjust my bike too – that would have been helpful. I mean I set it according to what was comfortable for me but I still do not know if that was right or not. And *don’t yell at me* – I never stretched before or after. NOW I learned something new. Who knew? #wowlinkup
Who knew?! You should get there early and ask her to help you out. It might make you a lot more comfy. Stretching is a must!
Great post Deb!
Thanks! You know I love my spin class 🙂
Typically I hit up 2 spin classes a week, alas since I’ve been focusing on swimming, I haven’t been to a class all year. I did get out on my bike last week finally though. This one class I went to the instructor would literally shine a light on individuals to call them out. I HATED that!
What that is crazy! Who does that? I might not have gone back either. The class was a life saver this winter.
I did not know you used to be a spin instructor, that is awesome!
I think it would be hard not to want to “fix” someone, especially after being in your position.
Heck, sometimes when I see someone out running on the street or trail who is too upright I want to just go tilt their head and chest slightly forward so they don’t look so awkward, LOL and I have never been a coach:)
Yes I know really! Ha ha
Great tips! I try to get a bike up front so I’m not distracted by anyone else. The only thing that really bugs me is when someone is swaying from side to side.
That drives me crazy too!
Love spinning! Such a huge compliment to running and a killer workout!! So cool that you were a spin instructor Deborah!! You are a woman of many talents 🙂
These tips are spot on and so helpful to remember. Thanks!!
Thanks! Have a great day
awesome tips. IF I ever take another spin class I will definitely keep these in mind but ummm…I love spin class about as much as I love the treadmill…probably worse. Only because of those comfy sits. I’m currently triathlon training and spend way too much time on my bike trainer…oh what fun. 😉
I am tri training too and I would much rather be in spin than on a trainer. Which race are you doing?
Ah spin class. A great addition to any workout routine. I loved spin class more than I expected the first time and I go back to it to break up my running or Zumba routines.
It’s a great addition for sure
Great tips – once I went to clip ins a few years back, takes a class to another level.
It really does! Great workout
I am not an expert in spinning. Sincerely, I pretty much suck in anything bike related…
I attended some classes in the past, but lots interest fast.
Good luck with your training! #wildworkoutwednesday
Thanks! Indoor classes can be a great workout it just takes a few to get the moves down
I’ve been a Spinning instructor for 3 years now and I always try to stay on top of the newbies and make sure that they set up the bike correctly and are secure. I also encourage people who are going to cycle religiously that they should invest in a pair of cycling shoes and offer them some inexpensive sites to check out to get them. These are some great tips! The only thing I do repeatedly in class is try every few minutes to remind the participants the mechanics and flow they should feel with their pedals and how their form should be as to not single anyone out. I do cringe sometimes when I start a climb and I see people with their hands off the handlebars and on their hips. Wow, that was long. lol Thanks for sharing!
Thank you for stopping by to read it! People do some strange positions on the bike for sure!
Great tips! I too used to teach spin, but haven’t in about two years. I miss it! Always such an amazing workout!
It is I love it!
I should have read you tips before I started spinning again. Anyway, I flared up my arthritis due to the standing and sitting in the class. When my knee gets better, I will mainly sitting the entire class. #wowlinkup
oh no! So sorry to hear that. It’s definitely worth having someone check to make sure you are set up properly
Deborah, Great blog post as always.. Which spinning bike do you use (if any)
Thanks!