A tumblr wrote in:
Well, every spin instructor is different so I honestly can’t tell you how they will lead the ride. What I can tell you is how to approach and use the bike.
1. Take a breath and relax.
First of all, let go of your fears and hesitations about a spin class. You’re not going to die. Technically it’s impossible for a spin class to be too difficult for you because you control your resistance and positioning.
2. Set up the bike so it’s comfortable for you.
A lot of cyclists use a spin bike to train for their outdoor ride, but I think it’s important to recognize and utilize the differences in an indoor bike. You have the ability to be comfortable and isolate muscle groups unlike you would on a road bike. There truly is no “right” or “wrong” here.
Check out this video I did with Equinox Regional Group Fitness director Keith Irace. It shows you the basics of setting up the bike.
Other things to remember:
- Lift the handle bars up higher. This will allow you to keep your chest high (that keeps your abs engaged) and take some of the pressure off your legs.
- Lower the seat a notch to make it easier to push.
- Make sure you’re close enough to the handle bars so there is a natural bend in your arm and you don’t feel like you’re reaching.
3. Start off at your own pace and find your form.
Don’t feel like you have to jump on the bike and instantly fit into the groove of the class. Get your bearings, add resistance slowly, and try to match your feet to the beat of the music, either on the quick double or slower single beat. Close your eyes to feel each part of your body locking into the correct form:
- Flatten your feet.
- Pull your knees in so your thighs are parallel.
- Engage your core.
- Focus on pulling your knees into your core, not just pushing your feet down.
- Raise your chest up.
- Relax your shoulders.
- Lighten your grip on the handle bars.
4. Understand the key to your ride.
Engaging your core is key to the spinning. The easiest way to do this is to keep your chest up instead of hunching over, but it’s important to keep reminding yourself to pull in your abs throughout the ride.
Using your abs will help redistribute the weight of the wheel so it’s not all on your quads, help you pull with knees instead of just pushing, increase your endurance, and protect your lower back.
5. Use the bike to exercise certain muscle groups.
The major benefit to using a spin bike over a road bike is your ability to isolate muscle groups.
You’ll figure this out in time, but here are a few basic positions to get you started.
- Quads – In the saddle, heavy resistance, butt back off the end of the seat, heels down
- Quads – Standing, any resistance, hands close to you on the bars, chest parallel to the wall, hips underneath you, flat feet, minimize your bounce
- Hamstrings and Gluts – standing, moderate to heavy resistance, arms extended to the front of the bars, butt way back, chest up, heels down, squeeze with every step
I like to step to the beat of the music which helps choreograph the ride, but it’s not necessary.
After this post, I realize a new video is absolutely necessary, so I’ll shoot one soon. For now, I hope this helps!Tweet this!