Category: spin

So you want to take a spin class? 5 tips for a great first class!

On By Dani Sanusi FitnessIn athletic clothing, cardio, class, cycle, fitness, group fitness, gym, high intensity interval training, legging, spin, workoutLeave a comment

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

This week’s cycle class with VIDEO, playlist and choreography! (Ride 7)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, playlist, spin, workoutLeave a comment

Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes oIMG_4608f fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/oUuahUH0wKA

After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 3 is a gradual seated climb, ending with a heavy heavy hill.

Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incliIMG_4712ne each set. You’re welcome 😉

Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 6 is a gradual seated climb, ending with a heavy heavy hill.

Track 7 holds the heavy hill and comes out of the saddle at the beat to position 2. Then we have 2 sets shifting from position 2 to 3.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!

Track 9 starts with a small hill with 8 count jumps during each chorus for 3 sets, going from position 1 to position 2, adding a small gear each set.

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill. *This track I had to remove from the video due to copyright claims*

Track 11 is sprints; 3 sets during each chorus. Last sprint track!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

What everyone needs to know before their first fitness class

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, motivation, spin, yoga1 Comment

spinSo you’re thinking of trying out a fitness class. That’s great! Group fitness classes can be very motivating and could be just what you need to spice up your workout routine. There’s something magical about working hard with others in a group setting. You’re really all a team working together with the same goal in mind, which makes it that much more fun (if you can’t tell that a group fitness instructor is the author of this article, then you surprise me)!

Are you worried about working out in front of others? Well fear not! Trust me, everyone is only looking either at themselves or at the instructor. It’s just the way we are wired! We are either seeing what the heck we are doing or making sure we are following along correctly. Set aside that worry 🙂

What class should you take? Well, what are your goals? Are you trying to build muscle, increase cardio, increase flexibility? You can ask the gym staff what classes could be a good fit for what you’re interested in. If you want to build those muscles, then check out a weight training class. They’re perfect for any introduction for form for basic weight lifting. Many people find cardio to be boring when done independently, so a cycle class could be the perfect way to make it more fun! Or if you want to try and increase flexibility, balance and strength, then a yoga class could be perfect for you.

Get there early. Introduce yourself to the instructor, let them know you are new to the class. They can help set up your equipment and give you a run down of what to expect. Even better, also introduce yourself to a nearby participant and see if they can give you any tips or suggestions for the class. At the very least you’ll know the person’s name that you’re going to sweat through the class with 🙂

There is no shame in modifying! Absolutely none. Take breaks whenever you need them. If something doesn’t feel right, then don’t do it. The best thing you can do for yourself is listen to your body. Talk to your instructor after class if you have any concerns.

Have FUN! There’s nothing better than trying something new, and letting yourself have fun with it. Don’t take it too seriously, let go of any expectations you may have for the class, and don’t overdo it the first time.

Now, get to it! The only thing to it is to do it! Don’t hesitate if you have any questions 🙂

Happy sweating!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (Ride 6)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, high intensity interval training, home workout, motivation, playlist, spin, workoutLeave a comment

Here is a video reIMG_4608cording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/OH71E2OVvGk

After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.

Track 3 IMG_4609we recover at a flat road, adding to a small hill and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling good. Yum again!

Track 7 has 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!

Track 9 is another seated climb, starting with a flat road and ending at your very heavy hill.

Track 10 drops the gear to a small hill, comes out of the saddle at the beat to position 2. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

Track 11 is Black Dog by Led Zeppelin, however in the video I had to remove the song due to copyright claims blocking it. The track starts at your small hill, coming up to position 2 and shifting to position 3 for 3 sets, ending at a very heavy hill. Finish strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

Foot discomfort in cycling class & cycling shoes

On By Dani Sanusi FitnessIn class, fitness, group fitness, gym, spin, workout, workout attire1 Comment

I’ve been getting a lot of questions about foot discomfort during my cycling class. Do your feet hurt during spin class? Some people are concerned that it is something they are doing wrong with their bike setup or form. Usually, it is due to your shoes. Shoes?! What could be wrong with your shoes?

Well, when it comes to running, you need that flexible sole to transfer the gradual movement of the foot. However, for cycling it is ideal for your shoes to have a very stiff sole. Why? Well, let’s say you use a bike where the pedals have cages into which you place your foot. The pedal is a small surface compared to your shoe’s sole size, so all of your body weight is going into this very small place on the shoe. Your entire body weight lands onto one pedal at a time, really making yourIMG_4630 shoe do a lot of supporting. If you are using those trusty running shoes with that super flexible sole, you’re really going to feel every little bit of discomfort that could potentially surface during a class.

You have two options: Use a shoe with a stiffer sole, or buy cycling shoes. Try out your shoes that you already have, and see if you own a pair that might stand up for the job. If you are really into cycling, it might be time for you to invest in some cycling shoes. I absolutely LOVE mine! Mine are Specialized mountain bike shoes. They have taken quite the beating at least 5 times a week for 2 years now (So, Specialized, where’s my free stuff at?! 😉 Just kidding! I’m not paid for this just to be honest).

Here are some tips when shopping for cycling shoes:

  • If you’re simply using them for spin classes, just get mountain bike shoes. They have a nice grip on the bottom so you can walk around in the gym with them. The racing shoes are slick and you’ll break your neck trying to walk around anywhere!
  • Try on every type of shoe that you can. Don’t just buy online, go to stores and check them out yourself. It is all based on comfort. You’ll know when the shoe is right for you.
  • Make sure you know what kind of clips the bike you use needs. Most seem to be the standard SPD clips (they look like a teardrop)
  • Ask the employees for their advice and reviews on the shoes they sell.
  • Price doesn’t dictate quality. My shoes were some of the least expensive of the ones that were comfortable to me, just by pure luck! But for me, for some reason the more expensive they were, the more uncomfortable they were. Go figure.

Good luck shopping and please don’t hesitate if you have any questions!

Happy cycling!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (#5)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin1 Comment

Here is a video recording of the ride we did this week, it is killer!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/0Sey4b1s4Bs

After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds.  You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!

 Track 3 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 is 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 9 is another seated climb, slow and gradual, ending at your heavy hill.

Track 10 holds the gear from previous track, comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #4)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, health, home workout, motivation, playlist, spin, workoutLeave a comment

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! 🙂 I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minute fIMG_4432lat warm up, start off Track 2 with a small hill right away for support out of the saddle. Use each chorus to come out of the saddle to position 2. Sit verses. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 4 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 4 is a sprint track, starting with a flat road. Use chorus to sprint, adding a very small gear each sprint. The 1st is 15 seconds, the 2nd is 20 seconds, and the final is 40 seconds.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 5 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 6 drops back to your flat road for a quick recovery, then adding back the small hill. We have 3 sets going from position 1 up to position 2 during the chorus.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 holds the gear from the previous track, walking out and recovering right away. Pick it up, holding the gear in position 2, and shift to position 3 for each chorus for 3 sets.

Track 9 drops back to your flat road once again, where we have sprints; 15 seconds on and off. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 10 has a 1 minute flat recovery in position 1, then you crank on a heavy gear and come up to position 3 for each chorus. Recover in position 1 holding a small hill, and repeat cranking on a heavier gear each time, ending with a very heavy hill for the final 3rd set.

Track 11 (which is cut off in the image: it’s Edge of Glory by Lady Gaga) recovers in position 1 with a flat road to start, then comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #3)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin, workout4 Comments

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minu2015/01/img_4388.pngte flat warm up, start off Track 2 with a small hill right away for support out of the saddle. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 3 sets shifting from position 1 to 2 (seated to standing run), and each set you add a small amount of resistance on, ending at a slightly heavy hill. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 5 is a mega track, holding your heavy hill from Track 4 out of the saddle to position 2 and shifting to position 3 for 3 sets.

Track 6 drops back to your flat road, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is a sprint to the end.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 7 has a 1 minute flat recovery, then the work starts once you add to your small hill to come out of the saddle to position 2. Do 3 sets in position 2, recovering in seated position 1 and holding your small hill the whole track.

Track 8 holds the same small hill to start, and every 15 seconds you shift from position 1 to 2 for jumps the entire track. Each time you come to position 2, you add a small gear, ending the track at a heavy hill.

Track 9 drops back to your flat road once again, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is sprint to the end.  Same as the first sprint track! Yum!

Track 10 comes out of the saddle to position 2 right after adding to your small hill right away, then 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

This week’s awesome new cycle class playlist and choreography (ride #15)

I recently did a lot of music organizing and choreography, creating this brand new 45 minute ride from scratch (not including cool down and stretch). I wanted something fresh to kick 2015 off right! I hope you enjoy it, and go get that workout in! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

2015/01/img_4196.pngAfter 4 minute flat warm up, start off with a gradual hill for track 2. That classic rock is perfect for that grinding seated climb, ending at a heavy gear. Muahahaa. It’s a short track though. You’re welcome 😉

Track 3 is a mega hard track (yes, that’s a very technical term I use), where you climb out of the saddle using the beat to guide your cadence and simply shift from position 2 to 3 (standing run to standing climb) for 3 sets during the chorus. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have 3 sets of sprints during each chorus.

Track 5 is the other mega track, but starting off at a small hill out of the saddle in position 2, then shifting to position 3 for 3 sets for each the chorus. Each set, add a gear ending for the final set at a heavy hill.

Track 6 has a 1 minute flat recovery, then the work starts once you add to your small hill. 3 sets of jumps during the chorus, position 1 to 2, for 8 counts. Add a half gear each set, ending at a slightly heavy hill.

Track 7 drops back to your flat road, where we have 3 sets of sprints again during each chorus, same as Track 4.

Track 8 adds to your small hill, then crank it onto a heavy hill for 3 sets in position 3. Shift back to position 1 and drop the gear back to your small hill.

Track 9 drops back to your flat road once again, with a very gradual seated climb, building that very heavy gear to the end and holding into the final track.

Track 10 recovers to walk it out of the saddle right away, then 3 sets shifting to position 3, holding that heavy gear.

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, high intensity interval training, home workout, motivation, playlist, spin, workoutLeave a comment