Does Spinning Benefit Cyclists?

Spinning classes have become a popular alternative to cycling for the layman bike rider, and both activities meet basic fitness goals. But are there benefits to spinning for cyclists? If you can't train outside on a bike because of weather, there are definite benefits to spinning indoors, and if even if you can work out outdoors all the time, the workout during spin classes engages your cardiovascular system and leg muscles in ways that are modified enough to help a cyclist's off-season training and overall fitness.

  1. Differences in Muscle Workout

    • Flywheels on spinning bikes weigh about 40 lbs. They make pedals continue to turn, even after your legs stop. In response, your hamstrings contract at the top of the pedal to slow this momentum. This makes your hamstrings work harder and doesn't happen on a road bike; however, on your road bike you work your hip flexor and quadriceps more.

    Maintaining Fitness

    • If the weather turns cold in your area and you're unable to ride outdoors during the winter, spinning may be your best bet for keeping up your cardiovascular workouts and maintaining fitness. An hour spinning class burns close to 1,000 calories, and most spinning workouts work your muscles anaerobically as well as aerobically.

    Increasing Your Pedal Cadence

    • On spinning bikes, the weight behind the flywheel creates momentum that motivates higher overall pedal cadence. This has a positive effect on your muscles, as long as you can teach your legs to push at these speeds without the flywheel creating forward momentum.

    The Best of Both Worlds

    • To maximize your spinning benefits as a cyclist, try to mix in rides on your bicycle on days when the weather is just nice enough to ride while you're maintaining your training through winter spinning classes. If you're in your cycling off-season and are using spinning as a change of pace, mix in three or four bicycle rides every two weeks to ensure you keep some of the benefits of outdoor cycling while enjoying the benefits of spinning indoors. Taking breaks from spinning classes also help you control your workout levels. Most spinning instructors don't consider when you want to be in peak performance shape, so you have to monitor this yourself.