Spin classes

[Jen12]

I took my very first spin class last week and it kicked by enlarging backside! After leaving CrossFit after two years of dedication, I wanted to get back into more endurance type training. CF has cost my endurance in running, but never having done spin before I had no idea how hard it is! Now I'm intrigued by the prospect of building my conditioning to be able to do it regularly.
My question is, does anyone find that regular spin classes transfer to outside cycling? I mean, if I want to build to distances on my bike, but stay inside until the weather is nicer, will it help? Hinder? No difference at all?
Also, any tips to get through the classes without feeling like I'm going to die? They're at 24-Hour Fitness, so they're pretty much geared to the everyman. I was really amazed that I had such a hard time.

[Irulan]

First of all, don't try and keep up with the regulars. Take a heart rate monitor (none of this perceived exertion bs) and know what you can do. Don't push too hard, but build up to what the regulars are doing. I would suggest for aiming for 75% of what the regulars are doing, and working yourself up. Sure, it will give a cycling base better than you have before, that translates well for a recreational rider, but for endurance you may want to do more targeted workouts than a typical gym spin class.

[Dogmama]

I teach spinning and can tell you that it does transfer to outdoor cycling. The key is to replicate outdoor cycling, e.g., spend most of your time in the saddle. My spin classes do not replicate outdoor cycling because very few of my spinners are cyclists. So, I get them out of the saddle (and alleviate pressure points) with climbing, standing and jumps. I have no problem if people want to stay in the saddle & train for their outdoor cycling.

Make sure that your bike fits you. You should have a slight bend to the knee when your leg is fully extended and your foot is flat. Your bent leg, at the highest point of the pedal, should have the front part of your knee directly over the ball of your foot - imagine a plumb bob dropped from your knee. BUT - you should also have a comfortable reach to the handlebars so some compromise may be necessary.

Keep your hands light on the handlebars by using your core strength to keep you upright. Keep your shoulders down and relaxed - imagine that your arms are "dummy arms."

You can get through class comfortably by adjusting your resistance. Don't feel that you have to do everything that is suggested. I tell my beginners to sit & spin when the become tired. Endurance will come.

[Dog]

I use to lead Spin classes and now participate in about 3 -5 classes a week. They do help condition you for outdoor rides and runs. A fun and quick way to build or keep your conditioning!

[nuliajuk]

One thing I've found with a lot of spin classes is, the warmup isn't anywhere near long enough. I feel the need for at least 10 minutes of gradual build-up, preferably 20. So if you can get in early and warm up by starting with gentle pedalling for 10 minutes, then pedalling with a few spin-ups (don't shift up, just spin your legs faster), it might help.

[indysteel]

One thing I've found with a lot of spin classes is, the warmup isn't anywhere near long enough. I feel the need for at least 10 minutes of gradual build-up, preferably 20. So if you can get in early and warm up by starting with gentle pedalling for 10 minutes, then pedalling with a few spin-ups (don't shift up, just spin your legs faster), it might help.

+1.

When I first started riding outdoors in the summer of 2006, I really struggled with anything high intensity, like hills. So, after a bit of reading on aerobic conditioning, I decided I needed to go back a few steps during the winter hiatus. I spent a lot of time spinning that winter, but I purposely kept my HR at or below 70-75% of my max heart rate for about two months' worth of spin classes. To do that, I had to ignore some of the spin teachers' instructions and just stick to lower intensity. But at least based on my reading, this allowed my body to develop a better aerobic foundation. After those two months, I gradually started doing higher intensity work. By the time I hit the road again that spring, I did feel like I was in much better aerobic shape. I went on to ride over 5,000 miles that year, including a weeklong tour of the hills in Tennessee, as well as a lot of other climbing. No matter what I do during the winter, getting back on the bike come spring takes some additonal conditioning, but I think spinning helps bridge the gap.