Spinning® is an awesome way to burn calories and break a sweat. If you’re newer to the workout we can understand how you might feel like you’re just getting the hang of things right as the ride ends. Here are a few tips to help you get the most out of your next class whether you’re new or a Spinning® vet:

Fuel Up!

Don’t show up without fuel in the tank.  Pre-fuel and pre-hydrate. I like to eat a healthy carb snack like some fruit and/or a piece of wheat toast with some almond butter about an hour or two before I hop on the bike. I try not to eat too close to my workout though because I want to give it time to sink in and settle. It’s also important, to drink about 16oz of water in the hour leading up to your ride. Bring water to sip on during class too of course. Do this and you’ll have the energy you need to dominate the class.  

Make Sure Your Bike is Set Up Properly

I can’t tell you how many times I’ve seen people step into a Spinning class and hop on a bike without making adjustments. Worse yet is when it’s a group class and the instructor doesn’t help the new rider. If your bike isn’t set up properly you can actually hurt yourself, be completely uncomfortable, and you definitely won’t get the most out of your ride.

For tips on how to set up your bike watch the video above because if your bike is set up right you’re sure to be confident and comfortable in the saddle!

Dress the Part & Wear the Right Shoes 

Wear and outfit you can move easily in and that will keep you cool. So grab a breathable tank top or t-shirt and pair it with some fitted athletic shorts, capris or stretch pants. Keyword “fitted”, don’t wear your baggies. You don’t want them getting caught on the pedals.

Do I need biking shorts with the padded buns you ask? No, you don’t. I mean you can wear them and that’s totally fine, but your tail will get used to the pressure after a couple rides. They’re really not necessary for the average length Spinning class.

Shoe choice is important. You want your most solid bottom athletic shoe, or if you can, wear an actual cycling shoe. What you do not want is a soft bottom shoe. Your feet will fall asleep and that’s SUPER uncomfortable. And yes, cycling shoes matter big time, so if you’re in it to win it with Spinning, then get yourself a pair. Watch this video to learn more about that!

Last thing, make sure you are equipped with a hand towel to soak up that SWEAT!

Make it Your Ride.

The name of the game here is YOU VS YOU.  Do NOT compare yourself to the person next to you or on the screen if you’re watching a video. Can you be inspired by other people taking class with you? Heck to the yeah! But, make it your ride. Your 85% max effort might look nothing like your neighbors, and that’s okay. You gotta remember that. DO expect a lot of yourself though so when the workout is over you can tell yourself you left it on all on the floor.

Listen to the instructor. 

If you have a good instructor they will guide your ride from the heart rate zone (or perceived exertion) you should be in, body position, timing, resistance levels and speed.

Heart Rate Zones and Perceived Exertion (PE): You’ll see a lot of people and clubs have heart rate monitors and displays that tell you how hard you’re working. This is a great tool to have in your bag, but if you don’t have a heart rate strap you can base your effort level on perceived exertion. Think about it this way, on a scale of 1-10, how hard are you working? Your coach should be telling you what zone or PE level you should be in during each part of the class.  So like 80% or 8PE. Want to learn more about heart rate training? You should, so check this out.

Body & Hand Position: Are you in the saddle (the seat), are you standing, or are you moving in and out. They’ll queue you through it, and if you aren’t ready for what they’re asking you to do, it’s okay! Just jump back in when you are. They’ll also often queue on where your hands should be on the handlebars. Just follow along.

Resistance: Each bike has a different method for changing resistance. The resistance on your bike determines how hard the class is. Make sure you know how to adjust the resistance on your bike before you begin.

Speed/Cadence: Your instructor might tell you how fast your pedal speed should be. Generally, it’s going to be between 60 and 100RPMs. The bike might have cadence sensor that spits out a reading. If there’s no cadence reading your instructor might just ask you to follow the rhythm of the music or her pedal speed. So… do that. 

You’ll find there is a direct correlation between resistance and cadence by the way. The more resistance you have on, the slower your cadence will be.

Always Ride with Resistance

It’s important to always ride with resistance on the bike. Otherwise, you’ll just be spinning your wheels, literally and figuratively. You can also hurt your knees if it’s too light or too heavy. If you can pedal smoothly between 60 and 110RPMs without it feeling jerky (too heavy) or wobbly (too light) you’re probably good to go.

If You’re Not Having a Good Time, You’re Not Doing it Right. 

Attitude is everything, and with Spinning if you’re not having a good time then you might not be doing it right. That doesn’t mean you have to be whooping and hollering, it just means you should be enjoying what you’re doing, ya know?

Find an environment that works for you and don’t give up if you don’t like the first class you try. So me people, for example, love the techno music, beat-driven, disco ball flashing type classes, whereas for others that might give them a total migraine! That’s not the only option people. Ha! There are tons of different environments and class types in the studio and, as you know, great virtual rides you can take from the comfort of your own home like the killer workout videos from Studio SWEAT onDemand.

Enjoy the ride.