spinning

[OakLeaf]

No specific cadence, just a high one. I guess I'd consider 100 rpm+ to be spinning normally, but it could be as low as 80 on a steep climb.

[rebeccaC]

Cadence is rpm, 'spinning' is using a higher cadence/rpm while in an easier gear compared to 'mashing' which is using a lower cadence in a harder gear. Spinning provides for less resistance to your leg muscles while mashing means using more muscle force. A persons spinning cadence can depend on their fitness and comfort levels. Spinning can make your climbing more efficient and it can be a good cardiovascular workout when you want that for training.

Personally I can vary my cadence for changes in gradient, road conditions, wind, fatigue etc rather than trying to maintain any particular cadence. On a climb if I feel my legs getting a little tired or i feel the need to conserve some energy on a long climb I’ll spin more for a while to reduce the strain on my leg muscles and energy. If my legs feel strong I’ll push a harder gear. I go by what my body is telling me and the rhythm that I feel comfortable with in the moment.


downhills on a fixie is good spinning training < mischievous smile

[OakLeaf]

downhills on a fixie is good spinning training

Safer, not to mention more accessible to people who don't already own fixies, are downhill intervals on a freewheel bike - put it in a low gear and spin fast enough just to keep tension on the chain, and the freehub from freewheeling, as you roll downhill and gradually accelerate. So you're basically doing the same thing you'd be doing on a fixed gear bike, but without the disastrous consequences if you run out of steam.

Cadence intervals on rollers are a great way to smooth out your pedal stroke at high RPM, and to get a good cardio workout on rollers. Winter's coming in a lot of the northern hemisphere .... Back in the day I did one minute repeats with one minute recoveries in a ladder format - increasing cadence by 10 RPM each repeat until I got to a cadence I couldn't hold without bouncing, then back down to normal cadence in 10 RPM increments.


But you only asked what spinning is, not how to get good at it.

Complicating matters is that Spinning™ is a trademarked system of indoor bikes and instructor training.

[crc]

I understand that increasing your cadence helps with your endurance, but won't shifting down to practice spinning make you slower? In the long run I guess it will help you get faster with stronger muscles.