Indoor Bicycle Spinning Tips

Bicycle spinning is an exercise routine that uses a specially designed indoor stationary bicycle. As with other indoor workout equipment such as treadmills or stairmasters, bicycle spinning is based on individual fitness goals and uses your heart rate to simulate terrain. Hills, for example, require different sitting and standing postures. Spinning is a great aerobic activity and builds a variety of muscles. Certain technique and training tips will help you get the most out of spinning.

  1. Attire

    • Wear comfortable clothing to make working out more enjoyable. Choose fitted rather than loose clothing to avoid getting caught up in the bike's gears or pedals. Avoid working out in heavy clothing; it can lead to overheating and potentially passing out. Pull back long hair and always wear socks and cycling shoes. If you don't have cycling shoes, choose shoes with a stiff bottom.

    Accessories

    • Bring a towel and a water bottle with you to spinning class. The towel will give you something to wipe sweat from your face during the ride as well as a stretching aid for common after-spinning stretching sessions. Make sure to bring enough water to last you through class - even if this means bringing more than one water bottle. No one benefits from dehydration, so remember to drink consistently throughout the class.

    Saddle Soreness

    • Beginning spinners almost always experience saddle soreness, which comes from sitting on the oddly shaped bike seat for long periods of time. Saddle soreness cannot be entirely prevented, but can be moderated by using a seat cover or padded shorts. The good news is that after a few sessions, your body will adjust and the soreness will fade.

    Energy Replenishment

    • Indoor spinning is an intense cardiovascular workout and takes energy to perform. Eating a meal or snack within an hour of spinning class will help you have the energy to push through an entire class at full steam. Snacks high in carbohydrates such as Powerbars or Cliff Bars are good before-class options. To replenish your energy after class, eat something high in protein.

    Stretching

    • As with most vigorous activity, stretching before and after spinning helps you get the most out of the workout session and prevent injuries such as pulling a muscle. Stretch your entire body for five to 10 minutes before and after class.