Spinning Newbie

[pyxichick]

I'm thinking of doing some spin classes at my gym at work, but I have no idea what to expect.

I've gone in there when there isn't a class and tried out the bike, so I know enough to not expect it to feel like riding my bike outside.

What are the classes like? Why don't the bikes have a cadence monitor? Do I need to bring in my HRM?

I just don't want to be the idiot who has no clue the first time I go to a class

Thanks,
Kate

[Dogmama]

First thing to remember - nobody will be watching you. They'll be too busy watching themselves in the mirror (if there is one) or sweating.

You can bring a heart rate monitor if you like. You might want to arrive a little early & tell the instructor that you are new so she can show you the basic moves and help you get situated on your bike. You control your ride with the resistance knob. It's just like riding outside - less resistance = higher cadence. When you get out of the saddle to stand or climb, be sure you have a fair amount of resistance to hold you up. You don't want to tweak your knee or your back.

[indysteel]

I understand your concerns about being a newbie, but you'll find that spinning is pretty straightforward. Just a few suggestions that my instructors try to drill into our head: Keep you shoulders relaxed and "out of your ears." Try to keep you foot flat through the entire pedal stroke. When you come out of your saddle to climb, try to keep you butt over your saddle and bend at the waist (keeping a flat back) so that your nose is almost touching your handlebars. My instructors sometimes specifically tell us to get in that position to isolate our leg muscles, but I've also read that it will better help develop the butt muscles that you use when climbing (both seated and standing) outside. When you're spinning at a high cadence, try to tighten your core.

I typically wear my bike shorts for comfort. I also wear my gloves because the nerves in my hand are easily irritated. That, and my hands get really sweaty. You don't have to use such things, however.

Do you know what kind of pedals the bikes have? If they're like the ones at my gym, they're "two-sided." One side has clipless pedals, the other has toe cages. The clipless pedals at my gym are really hard to get in and out of so half the time I have my cycling shoes on but just use the toe cages. I'd say more people than not just wear tennis shoes.

I, too, would recommend getting there a little early--not just the first time but thereafter as well. It's nice to have enough time to set the bike up correctly and to get warmed up.

Some classes and/or instructors are easier than others. No matter what, just go at your own pace. The instructors are there to guide you, but at the end of the day, it's your workout. If you start to feel overtaxed or something starts to hurt (in a bad way), back of the cadence and/or resistance. Be sure to drink plenty of water. I also like to eat a small snack about an half-hour before class.

It's a great workout. I'm not a "gym" person, but I love the intensity of spinning and it's really helped my road riding. And I don't know why the bikes don't have a cadence monitor on them. I've wondered that same thing. Finally, while you don't have to have an HR monitor, I think its a helpful training tool. I don't wear one but would like to invest in one soon. My instructors swear by them.

Have fun.

Kate

[paigette]

Not to threadjack, but is it better/more beneficial to have a spin instructor who also does outdoor cycling?

[han-grrl]

Personally, i think it is better when the spin instructor has actually biked outside since they were 12 years old. This is a big debate amongst instructors. Good athletes dont necessarily make good coaches and can someone who hasn't biked much really coach biking sort of arguments...

I teach mtb, and i race mtb, and road ride for cross training. I have been coached and i have been told that my teaching has definitely improved with ever experience I have. (i.e from starting to race, to now). So i think the more experience an instructor has with ENDURANCE training the better an instructor they can be for spinning. I don't htink a low impact group fitness instructor can effective train spinning for a performance oriented group, but maybe more for a general fitness group. Does that make sense?

this is my opnion ONLY, and i know many disagree.

Not to threadjack, but is it better/more beneficial to have a spin instructor who also does outdoor cycling?

[pyxichick]

Hey thanks for the responses.

I did go to my first spin class today and I survived! Though barely... I'm wondering, is my heart rate supposed to be over 80 percent max. for 45 minutes straight? I would never keep my HR that high for that long on a regular outdoor ride.

Thanks,
Kate