What do you want from a Spin class?

[Raindrop]

1 have been coaching indoor cycling classes since 1997, and have been riding outside since about 1998. My classes tend to follow "outside" riding in that I develop profiles that have a purpose, whether it is strength (climbing) or speed work (TTs or sprint work).

It's come down to the point that people attending my class either object to the amount of saddle time, because I don't do a lot of out of saddle work, or the drill work, or the lack of "excitement" in class (i.e. lots of saddle changes).

Those people that cycle outdoors appreciate my classes because there's not a lot of fluff (and...if I do say so myself...I have awesome music to back up my profiles and I've gotten a lot of compiments on it)....but I am not catering to the competitive cyclists (although they're part of my group), I'm hoping to appeal to anyone who likes cycling.

Most people are in between. They're either there for the cardio (non-cyclists) or people that ride and want to keep their "edge" in the off season.
I consider myself a recreational cyclist. I'll never compete, I ride to the grocery store, and I ride for fun.... I'll ride just cause I like to ride, that's it. Once in a great while...I'll ride for "real" mileage, but I don't have the time or schedule to do that all that often.

How many of you fit in that category? What would you like to find in an indoor cycling class? Every year in the past, I've done periodization....not all members are into that (although it benefits all members because of the training regimen).

So....what would you consider to be your "ideal class"?

[Irulan]

In no particular order
-to not hate the current song
-to get more fit ( strength and endurance0
-to have at least some relevance to real riding ( ok, I'm a singletrack rider, I know this is dreaming)
-to not have stupid moves ( popcorn, jumps, hate those)

I figure there's no dream class that's tailored just for me, and every instructor is different, so I just close my eyes and dream of singletrack to get me though some of them.

Also, when the instructor is leading us verbally through something, like a road climb with a tree across the road (??wtf??) where you are supposed to "power around it" I'll shout out things like BUNNY HOP just because I can't help being a smart*ss sometimes.

irulan

edit - what is periodization, please define

[bcipam]

It's kind of you to ask...

My favorite spin instructors are probably most like you. I am an outdoor cyclist that spins as a alternative to not being able to ride outside and to maintain fitness.

Favorite classes: Ones were they is alot of long, sustain aerobic activity. I rather have it out of the saddle only because spin class saddles tend to be very wide and thus hard on the booty but I can sit as well. I rather not have a ton of tension (say riding in the 80% or above area) unless it's for a very short period of time. I also do not like alot of very fast spin (120 rpms or more) as to me, it serves no purpose. I definitely will not spin fast and stand at the same time. Too risky for injury and again serves me no purpose.

One really good way to keep the class interesting is the music. I can do anything if the music is good. I hate, and have walked out of classes, when 1) the music is too loud - I still have good hearing thank you and 2) the beat is a constant, sustained techno drive. Ugh, nothing worse. The Techno music gives me a headache. Best music seems to be good alternative rock and hip-hop. OK to mix it up with some oldies and it's also cool to put in some different seldom heard "world" music. Let the class know you spent same time making your CD's.

I dislike the up for 4 counts, down for 4 counts, up and down, up and down stuff but will tolerate and sometimes enjoy the back and forth or side to side in order to hit different muscle groups.

I know it's difficult to satisfy both groups but this is a spin class, more like cycling than Stepping and should be as close to cycling as possible. At least that's my 2 cent. Once folks get used to actually riding the bike properly (OK another subject I can go on forever - good form. Alot of people have no idea what good form means. If on a real bike, they would be flopping over! All bouncing elbows and straight legs. What's up with that?), they will start to enjoy the class more. Keep doing it your way. It will be appreciated.

[Raindrop]

Thanks for your replies. I agree with both of you that music can make or break a class and for that reason I spend a lot of time (and money) making my own cds and use a variety of music so that, if you don't like what's on now...wait, and you'll probably like what's coming.

As far as what periodization is; it's a training method where you attempt to increase training results via a series of training phases (I usually base it on 3 to four week mesocycles) which focus on weekly variations in volume, intensity and loading. It starts in the fall (when the weather turns bad with a recovery stage, then the base building stage (which for cyclists means lots of saddle time at moderate intensities, with some forays into moderate strength building) I do this in Jan. and Feb. (it's also a great start for beginners), then a significant change into higher intensities where I increase the cadence speed along with the resistance, and the intensity of the climbs. I do this in March and April, with a final increase to TT intensity and/or power (long, strong climbs) in May and June. I schedule active rest of about a week (the equivalent of three classes) to avoid overtraining and also prevent de-training. After this preparation, the competitive or even avid cyclist is ready for their summer of competition, or fun as the case may be. I live in the Pacific Northwest, so this schedule coincides with most of our weather conditions.

However, this also involves having an involved management, and clientel. It's worked in one of my locations, but not the others.

[Veronica]

I no longer belong to a gym, but my favorite instructor was always really cool about me not doing every thing exactly the way she did. She knew that I had specific goals in mind and they didn't always fit with what she had planned. I liked her personality and her music. I did tend to choose a bike off to the side to not distract others.

V.

[latelatebloomer]

For myself, I prefer an instructor who spends time off the bike, checks in with riders individually, really eyeballs how people are doing and becomes aware of their goals. My favorite instructor often doesn't ride at all - his class is so full he often gives his bike up - it's more a treat if he's riding with us.

I like longer intervals, where I can focus on my body - how I'm using my muscles, trying different ways of moving, a chance to close my eyes and race in the desert or wherever the music is taking me. I need the break from stress as much as my body needs the workout.

I like riding in dim light or even sometimes, in darkness - or as much darkness as the room can provide - then it's just me, the music, and my bike, and a coaxing voice.

I like an instructor who knows how to use a mike - no need to shout! I don't much like whooping, cheering, or berating.

I like at least a couple little stretch breaks, same for recovery, and I think it's good to cue riders to drink.

Spin classes really changed my life and helped me discover that there was an athletic spirit within me - and the spin instuctors and classmates never wrote me off because of my size.

latelate, over and out!

[Kimred]

I'm one of those annoying people who follow a training plan and need to keep my HR in certain zones so I hardly ever follow the instructor I'm usually there for change of scenory, see friends and listen to music. I also train longer than spin classes so I’m there before the class even starts. The instructors know this about me and leave me alone its nothing personal. I will say I cannot STAND it when they talk too much, it's incredibly annoying.

Most of the instructors make a point of telling everyone that the class is just a guideline, do what your body says and if it feels like too much or to little adjust it because everyone in the class will be at different levels. I also think instructors do not emphasize enough about Heart Rate zones. It's an incredible tool to improve your fitness and also not to waste your time doing junk workouts.

[Dogmama]

I will say I cannot STAND it when they talk too much, it's incredibly annoying.

Agree 100%. I use spin classes as an adjunct to meditation - I "close in on myself" and envision good pedal stroking, staying light on the handlebars by using glutes, etc. I also don't always follow the instructor - I see no need to do a standing climb at a cadence of over 100 because I'll never do that on my road bike.

Music is key. It needs to have a beat that can accompany a pedal stroke. I can't ride "off beat".

[traveller_62]

I see no need to do a standing climb at a cadence of over 100 because I'll never do that on my road bike.

To me this is the beauty of the spinn bike workout because I work on things to improve my cycling fitness that I could never do safely on my road bike like high cadence drills, leg isolations, and jumps.

The other great thing about spinn class is that the person next to me doesn't have to do any of these drills and yet we can still be in the same class and each get something out of it and enjoy the comradarie!

-traveller

[bcipam]

Bummer - its the new year. Got up for my regular 5:45am class, got to the gym at 5:30 and every bike, including the instructor's, was already taken. I hate New Year's Resolutions! Guess I just can't roll out of bed and go to class. Hopefully in a couple of week the fevor will die down.

[han-grrl]

Hey There

I have been teaching spin classes for several years as well. I think if you are going to teach in a gym like setting, you are going to have to balance "fun" stuff with saddle changes, and "real life" bike stuff, like long seated flats and hills.

The cyclists want to be trained for riding, but your average exerciser wants to have fun too.

What i do to balance the two is offer options, always options, options to remain standing for longer, or stay seated, or to try a different heart rate zone. Music, lighting and mood helps.

Personally i think instructors should be less wordy, and get to the point. I was listening to one instructor where i work, and all i could think is "shut up already!" She just kept going on and on it seemed in her explanations. So if it means to sit down before class and think of what you need to say (for example the list of safety issues, laces tucked in, knobs tighetened, water location, braking etc). Same thing for class objectives. if you are teaching an endurance class, and need to explain why, short explanations - builds aerobic base, your foundation for the rest of your training period. as you go through the class, you can add in some (short) physiology "you are increasing the capillaries in your legs, so next time you do this, it will feel easier" etc.

speaking of wordy...i have been that lots today...so i'm outty!

Cheers

Hannah

[Crankin]

I appreciate an instructor just like you. This issue seems to be coming to a head at my club. They recently made the cycling instructors take a workshop on "Power Spinnning." This may not be the correct name, but a few did refuse to do the training. Why? It is a pre-packaged format, similar to Body Pump. Canned music that the instructor does not get to choose. All of our classes will not be in this format, but enough to make me have to limit which classes to go to, when my time is already limited. I am pretty upset over this. I am a cyclist who used to be an aerobics instructor (ten years). I understand the attraction of new formats, but a considerable amount of the people in spin class use it as a way to stay fit in the off season and work on certain cycling specific skills. I will never race; I'm a recreational cyclist. That said, maybe clubs should have 2 types of classes geared to the two different types of people who take them. I don't want to stand up in "position 2' and do high cadence running drills. It hurts my knees and back and it's not something i would ever do outside. Yes, it might improve my strength, but it just seems like something that would have been called "contra indicated" when I was teaching. I don't want to spin at a low resistance at a high cadence. Some of the people i see do this so much, they never use the resistance on their bike. Yet, they think they're tough because they are spinning at some crazy high cadence. Give me a nice mix of popular music, oldies, alternative rock and no disco or techno. I hate the lights being dim or being in the total dark. I can't see my heart rate monitor enough to press the light button and I end up pressing some other function button and messing up the settings. Who would ride their bike in the dark (without a good light)?

I know this is a rant, and being in class is not being outside, but I don't want all the silly, goofy stuff. I cringe when I hear people in class saying they "would NEVER ride on the road."

[Duck on Wheels]

[QUOTE=Kimred]I'm one of those annoying people who follow a training plan and need to keep my HR in certain zones so I hardly ever follow the instructor I'm usually there for change of scenory, see friends and listen to music. I also train longer than spin classes so I’m there before the class even starts. The instructors know this about me and leave me alone its nothing personal. I will say I cannot STAND it when they talk too much, it's incredibly annoying.

I can see why you would find a "talkative" instructor annoying since you're there to follow your own program, but for us "newbies" it's necessary, and some of the "oldies" like it too I gather. So here's a suggestion: Bring your own music (mp3 player on your arm) and a noise-blocking headset. That's what I do on planes. It works.

[Raindrop]

You know, as an instructor, I don't mind anyone in my class doing their own ride (as long as they don't disrupt the class with no-handed cycling, popcorn jumps, or anything else that is totally contradictive), but I will tell any member that attends my class with their own music and earbuds that they need to leave. Why? Because I teach a "group fitness" class, and as such, I do expect the participants to listen to my safety cues, and at least the class profile...otherwise, it turns into a room full of individuals that are doing their own thing, and while that's not a bad thing in an aerobics area, it doesn't really fly in a class situation. This is why facilities have "group fitness classes" and also have an aerobics area.

My .02 only.

[bcipam]

I agree - it is a group thing and is why I like spin classes - there can be (and is with my friends) a certain competitiveness involved.

If I do my own thing its usually instead of doing the popcorns and jumps, I sit and spin. I never use my iPod during class, except for one time... unfortunate combination forced me to. The instructor's music really suck, was incredibly loud and a group nearby were talking over the loud music. I needed to go to my own "happy place". I did however continue to do what the class was doing.