Don’t be intimidated. Don’t! Spin classes are so much fun! They’re a fabulous cardiovascular workout that is paired with great music to make that hour fly by! Don’t let any preconceived notions you may have about it keep you from trying it. If you want to try out a class on your own before joining in on the fun in the group fitness room, check out my free online classes: http://wp.me/P5qZmk-2C. All you need is a spin bike and wifi!

Here are my 5 tips for taking a spin class! Be sure to also check out my article about what everyone needs to know before their first fitness class: http://wp.me/p5qZmk-2q.

1. Wear the right clothing. Clothing is super important for spin class. Think of what cyclists wear. Yup, you guessed it! Spandex. There’s great reasons for doing so. I recommend fitted leggings, because you won’t want your pants to get stuck in your bike while pedaling. You don’t have to get padded shorts, just any non-cotton moisture-wicking leggings will work just fine. I would strongly recommend (especially if you go commando) to make sure your pants have a smooth and nice quality gusset, especially if you are a lady. Trust me, it makes for a much more comfortable ride 😉

As for shoes, you need to make sure your shoes are stiff. Don’t use your regular running shoes. Why? Check out my article about foot discomfort during cycling class: http://wp.me/p5qZmk-5W.

The last thing you’ll need is a nice moisture-wicking shirt. Why so much moisture-wicking material? Because you’re gonna sweat. A lot.

So, to recap:

• fitted leggings
• stiff sole shoes
• moisture-wicking shirt

2. Get there early to set up. You should try to arrive early to claim your bike and introduce yourself to the instructor. They can help get you properly set up and go over how they set up their class.

Here’s a quick explanation on how to set up the bike: First, stand next to the seat, and find your hip bone. That’s where the seat height should come to.  Next, to adjust your seat distance from the handlebars, take your elbow and place it on the inside of the seat edge. Extend your forearm and fingers towards the handlebars so they are just able to touch them, and adjust your seat accordingly. And finally, adjust your handlebar height so it’s at a comfortable height for you. It’s personal preference, but keep in mind that the lower the handlebars, the more of a strain on your back. So if you’re new to cycling or have back issues, I’d keep the handlebars high until you’re more comfortable lowering them. Now you’re ready to hop on the bike. Make sure your straps are nice and tight on your feet. Safety first!

3. Your butt might hurt. A lot. But, it’s totally normal. My very first spin class was so uncomfortable because of the seat and my butt just wasn’t used to it. Just as is the case with any workout, your body has to get used to certain movements and using certain muscle groups. Your bottom is another one of those areas that has to get used to cycling. The good news is it will go away. If you go back within the next week, it will improve each time until the discomfort is completely gone. I promise!

4. Try different instructors. You may not like the playlist your instructor chose for the class you go to. Don’t let that stop you from going back. It could be that the next playlist you’ll enjoy more. Or maybe you should try out different instructors and find someone who is a good fit for you. Maybe you’re looking for an intense workout with an intense instructor, or maybe you’re looking for a fun and easygoing type of instructor. Shop around until you find someone that really works for you, because once you find that person, you will be hooked! 🙂

5. Have fun! Once you find the right instructor with the right ‘feel’ you’re looking for, you’ll really enjoy it!

Just a few other notes. There are several schools of thought on how to set up a cycling class. Personally, I set mine up based on perceived level of exertion. It works perfectly with the gear dial, and truly makes you listen to your body. So on a scale of 1-10, 10 being so hard you can’t pedal at all, I like to set up class based on a flat road being your 3 out of 10. 2 and 1 are essentially downhill, where you feel out of control of the pedals while going fast and don’t feel the connection with the pedals. Your 3 out of 10 feels like a slight pull on the legs, so it’s just enough resistance to have control over the pedals. Your hips are stable in the saddle and aren’t bouncing around. You are able to keep a fast pace easily. Increasing to your 4 our of 10 is a very slight incline, and you have to feel out the resistance dial to figure out what that is for you. Adding to your 5 feels like a small hill, which is just enough gear to come out of the saddle with control and keeping the pedals in smooth circles. When you come out of the saddle, you have to have at least your 5 to support your body weight. 6 feels like a slightly heavier hill, 7 is a heavy hill, and 8 feels like you are pedaling through mud. Rarely do we go to 9, but it does happen on occasion 😉 I choreograph all the music’s BPM (beats per minute) to RPM (revolutions per minute), so I use the literal beat of the music to dictate your target pace. Combine that with a set about of resistance makes for one fun and tough class!

Now go out there and start cycling!

Happy sweating!

Warmly,

Dani