Spinning Muscle Recruitment Drills

Muscle recruitment drills while spinning can help you to tweak your form, enabling you to better isolate your muscles and become a stronger, more efficient rider. Drills can also help to correct postural and muscle imbalances if done frequently enough. Cycling drills may be practiced each time you ride. They work best when incorporated into interval-style workouts.

  1. Recruitment 101

    • Proper bike setup ensures a comfortable ride, reduces your risk of injury and allows for more efficient muscle recruitment throughout your ride. The proper seat height allows for a 25 to 35-degree bend in your knee at the bottom of your pedal stroke. In the fore and aft positions, your kneecap should be directly over the center of the pedal. Handlebar height should be approximately the same height as your seat. Position the bars higher if you experience back discomfort and lower to drop your shoulders and relax your neck muscles. Consult your instructor if you need assistance.

    We're All Working Together

    • A good beginner drill focuses on building cadence first. Start seated with a moderate level of tension and your hands in position two. Count strokes to get yourself to 80 revolutions per minute, then maintain for 20 seconds. Increase to 90 revolutions per minute and incrementally increase to 110; hold for 20 seconds each. You can reverse back down and repeat several times. As you move out of your comfort zone, you can thus become a more efficient cyclist. The goal is not speed. If you typically ride too fast, this drill will help you to pull back and control your cadence while maintaining an appropriate gear. It creates new neuromuscular pathways which safely improve your fitness and cycling ability. You can also try this drill in a standing flat at 80 to 110 revolutions per minute or standing hills at 60 to 80 revolutions per minute.

    Don't Make the Wrong Move

    • Spinning has set the industry standards for safety while riding but some drills may not be appropriate for every rider. Listen to your body and do not attempt to push through pain or intense discomfort. Learn proper drill execution first from a certified instructor if you plan on practicing on your own, outside of a class. Your focus should be on pedal stroke techniques, building cadence and increasing gear for greater intensity. Do not attempt dangerous, contraindicated moves such as riding with one foot unclipped or hovering where you drop into a semi-squat position between the bars and your seat with your load-bearing knees bent to 90 degrees.

    Visualize the Right Stroke

    • Drills are performed while pedaling with both legs, though the focus may shift to one leg or the other. They are usually timed and visualization or intense mental focus is used to help you perform the exercises correctly. Hold your foot against the top of your shoe. As your foot moves through the top quarter of your pedal stroke, try touching your toe to the front of your shoe. Positioning your heel slightly higher than your toe will make this easier. Start on your right leg for one to three minutes, then switch to your left leg.