How to Train for Outdoor Cycling in Spinning Class

If you're an outdoor cyclist, you know all too well that your training schedule can be largely dependent on the weather. Rain can impede your outdoor riding in the winter months and extreme heat give you issues in the summertime. Thankfully, you can use Spinning classes to train for outdoor cycling. This not only will keep you in peak physical condition but also allows for a lot more flexibility in your training schedule.

Things You'll Need

  • Spinning class
  • Cycle shoes
  • Cycle shorts
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Instructions

  1. Training for Outdoor Cycling in Spinning Class

    • 1

      Use resistance on the flywheel throughout the entire class. The bike's brake pad should always be touching the flywheel. When you are riding outside, you always encounter some resistance, even on flat terrain. This is due to the road's resistance as well as wind. Make sure that you are continually working against something in Spinning class.

    • 2

      Begin class with a gradual warm up routine. Often, Spinning classes feature shortened warm ups so they can hop into high-energy workouts. This is not conducive to outdoor cycling because it shoots the heart rate up too quickly and keeps it at this high level. When you ride outdoors, your heart rate will fluctuate quite a bit, particularly on downhill recoveries. Take time to gradually bring the heart rate up in your Spinning class warm up.

    • 3

      Work on increasing your rotations per minute. Using light resistance, tighten your core and maintain a high cadence for one minute. With each workout, increase the time that you hold the high cadence level.

    • 4

      Improve your outdoor climbs by working with serious resistance on your hills in Spinning class. When you are seated, remember to pull up with your hamstrings in addition to pushing down with your quads. A Spinning bike won't move beneath you as an outdoor bike does. You can simulate the movement by transferring your body weight from side to side on your climbs.

    • 5

      Hinge from the hips, lowering your upper body down to the handlebars as you do on an outdoor bike. Oftentimes, people in Spinning classes sit too high, meaning they don't hinge forward. Let the reach forward come from your hips, not your shoulders stretching to reach the handlebars.

    • 6

      Utilize the interval training exercises in Spinning classes. Your instructor may tell you to go hard for shorter intervals and then recover for longer periods of time. This interval training will greatly help you outdoors, when you need a burst of energy to pass someone on a hill.

    • 7

      Wear a heart rate monitor. You can then honestly track how hard you are working in Spinning classes. Make sure you are staying within the training zones that correlate with your outdoor cycling.