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!

[alpinerabbit]

I want: great music, loud , but not too loud

fast speeds are stupid. I am not going up a hill standing at 150 rpm.

a cool instructor. My favorite is this wiry guy, a really crazed middle-aged man who you really believe. I do not need sexy.

good ventilation (!!)

not too many poseurs in the class

not to have to show up an hour early to grab a spot before it's booked

to get decently tired but not exhausted to the brink.

and yes, I also do it just in winter not to lose my shape. At least that's what got me started this winter.

[Veronica]

Those standing drills with low resistance are really good for building leg strength. I have been doing the three hour spinervals DVD and Coach Troy does that exercise three times. It's a b*tch, but I am seeing improvement in my performance.

V.

[alpinerabbit]

That really improves you? How does that match climbing real world hills? Just a stupid question...

[Veronica]

Strength training works by stressing your muscles. Those high cadence standing drills stress your muscles. Improved leg strength translates to improved climbing ability. It also makes your technique improve, you can't do it, if you're not spinning in circles.

There are three one minute sets of this sprinkled throughout a 180 minute training video. There are other, longer sets that focus on riding the way you would really ride outside.

V.

[traveller_62]

Like others my primary motivation for spinn class is to keep in cycling shape in the off season.

I appreciate....

1. an instructor who uses a variety of music and who chooses the music because the beat matches the expected cadence
2. an instructor who creates a structured class...in other words the workout isn't just random spinn stuff--there is a warm up and intervals and breaks and a period of active recovery at the end.
3. an instructor who understands the needs of cyclists and structures spinn classes over time to improve specific aspects of cycling performance
4. an instructor who supports the participants with encouragement and motivation (not a drill sargent type)
5. an instructor who explains the drill at hand and what the benefits of the interval are

It sounded to me, Raindrop, like you are exactly this kind of instructor!

There are some kinds of intervals that I absolutely hate but I know that I need to do them to increase my cycling ability....The worst for me are high cadence out of the saddle speed drills. We did a 4.5 minute 116 rpm out of the saddle drill last week. Ack. Give me a high resistance, low cadence climb any day.

I've asked my instructors for an "All Enya" spinn class tape but so far, no luck.

It's hard when you have such a diversity of students whose needs and desires for the class are so different. Any chance you can have more than one kind of class? Spinning for Cyclists and Spinning for General Fitness, for example?


-traveller

[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.