Spin Class No No's

[Zeek]

Other peeves I have with some instructors:

Sprinting in reverse. One instructor I've had tells the class to crank up the resistance while standing and *then* sit and sprint. Um, what? No. Start bringing leg speed up while seated. Increase resistance as you increase leg speed to stay stable. Then if this gets tough at the end of the interval, stand and power it out. Or, increase resistance while standing for the final push. This is how you'd sprint in a race, right? The other method is backwards. This helps people actually sprint under resistance and so then more people could benefit from the high cadence work. Ok, yeah, spinning really high cadences with a flywheel generally doesn't do much. But if you can crank out the power (by increasing resistance without stressing joints or slowing down/messing up the pedal stroke), sprint intervals on a spin bike are quite good in improving aerobic recovery time and somewhat improves muscle recovery time. IMO, it can be a better strength builder for the quads than "climbing" on a spin bike. Still, it is not the same as doing intervals on the road bike.

I find "running" to be a good way to work on your pedal stroke. However, it's got to be done right, and really shouldn't be a harder interval like most instructors make it. Rather, it should just be a way to give your butt a break for a minute and working out some kinks. Riding a spin bike seems to be so much more quads-intensive, that standing under lighter resistance (under control with a fast cadence) can be a good way to stretch out and get comfortable. Just like standing periodically on a long ride when not climbing.

I also don't like how instructors will tell you to start a set at 60% of max perceived rate of exertion and then expect you to turn up the resistance a gazillion times yet only wind up at maybe 80% by the end. There are other inconsistencies with what "levels" they want you to be experiencing, and it seems each instructor has his/her own scale. There are other ways to describe where you want the class to be in terms of resistance and HR and effort that makes more sense with the rest of the workout.

Sounds like you have (unfortunately) been exposed to some crazy instructors. Have you ever thought about becoming certified to teach? Mad Dogg could use more good instructors.

[aicabsolut]

I've had some good instructors too but a few of them drive me batty. I pretty much go in just to have access to a bike in bad weather in a different environment with different tunes, and pretty much do my own thing when the instructions get crazy.

I really wouldn't mind getting certified and teaching part time. My equestrian trainer says I'm a really good teacher when I help her out with lessons. I'm sure I could figure out spinning. I've never seriously looked into what certification would entail, though.

[bounceswoosh]

I did spin classes for a while at the Y, but stopped. My knees didn't like it; never figured out it if it was the resistance from the wheel, or maybe the angle at which the pedals forced me to clip in.

It does seem like a neat way to work on aerobics over the winter, but now I've discovered indoor soccer, and I find that a lot more fun (no offense to anyone who likes spinning =))

I did kind of like having spin classes that were somewhat tied to a musical selection, but then half the songs I'd be like "this is a dumb song. I could choose such a better set ..."

[Zeek]

Monique you may have been set up on the bike incorrectly. A correct set up makes a world of difference.

[bounceswoosh]

I'm sure that's true, since I set it up myself ...

[Julibird]

I did spin classes for a while at the Y, but stopped. My knees didn't like it; never figured out it if it was the resistance from the wheel, or maybe the angle at which the pedals forced me to clip in.

Other than bike setup, as Zeek suggested, another possible problem I've experienced is when old bikes have crank arms that are warped. Yes, it can and does happen! Those suckers hurt my knees!

Switching to a cleat with a little more float helped too (the shiny SPD - not the one directional kind).