Spinning Class Techniques

It may look like just a bicycle class to passersby, but spinning is a specialized cycling program designed to give you the ultimate workout. Many people attend spinning class to prepare for sporting events, such as cycling marathons and races, or just to burn a lot of calories and tone their bodies. Whatever the reason, you can improve your endurance and overall performance with special techniques.

  1. Workout Attire

    • Your ability to perform well in spinning class may be directly related to your clothes. You want to be comfortable, but you also want to wear workout clothes that will not limit your range of motion, such as baggy sweatpants. Keep your workout attire tight-fitting so that you can move your legs swiftly and with ease. This gives you practice cycling in an outfit that you would wear to a race or marathon. Also, purchase workout clothes in fabrics that are breathable and will help keep you cool, such as cotton.

    Foot Placement

    • Due to the intensity of the spinning class, it can be easy to lose your pedaling and have your foot slide around on the pedal of the stationary bike. Each time this happens it detracts from your workout and causes you to lose speed, which may affect your final time. You can prevent this by using pedal straps or pedal clips that keep your feet in place. Most spin bikes have pedal clips that allow you to lock your cycling shoes into the pedal, so your feet will not slide off.

    Adjustments

    • If your spin bike is not properly adjusted to your height, you will not perform efficiently during spin class. Most spin bikes allow riders to adjust the handlebars, seat and saddle angle. This should be the first thing you do when you are preparing for your spin class. A disproportionate bike could result in a strain or injury to the body.

    Use the Resistance

    • In spin class, you control the resistance on your bike. Challenge yourself to use the higher resistance to give yourself a more intense workout. If you do not use at least some resistance throughout the class, you may be cheating yourself out of the opportunity to build up your endurance. Resistance slows you down, so if you are aiming for speed during class you might want to keep the resistance light. However, training with more resistance is advisable for people who wish to ride for marathons.

    Water

    • Spinning classes are tough and you will walk out of there sweaty and thirsty. Prepare ahead by bringing a bottle or thermos of water with you. Since most spin bikes have bottle holders built in, you can keep your water there and take a few sips throughout the program when you need to rehydrate.

    Rest

    • If you overdo your body's physical potential during a spinning class, you can become vulnerable to injury. So, listen to your body and rest when you need to. Allowing your body to recover will let you go further the next time.