With winter's fingers pointing us indoors, it is time to finally make your way to those intimidating indoor cycling classes everyone is talking about. Indoor cycling classes are a great way to maintain your current cycling fitness level and even push your limits upping your game for next season. Here are 10 tips to help you go from green to gold.
10
Tips to Spinning® Success
Does the mere thought of participating
in an indoor cycling class make your booty hurt? Are you intimidated by
appearing out of shape or inadequate? Have you tried a Spin® class and thought
it was too hard—not beginner friendly? Not to worry! Here are some helpful
hints that will get those legs crankin’, that booty bouncin’, and your
confidence boosted. And because the right music is critical to the success of a
Spin® class here are 10 songs that make up a killer playlist.
1. “You Know I’m No Good!”
That’s right ladies—admit you are new to Spin®. Make plans
to attend class early and introduce yourself to the instructor and ask how to
set-up the bike for proper fit.
2. “Bring Me Some Water!”
Melissa Etheridge had it right when she belted out this
tune! It is a huge mistake made by many beginning spinners—showing up without
water is a NO-NO. Depending on the length of the class and the intensity,
spinners can burn anywhere from 450-700 calories. Translated—you will be
sweating a lot so plan on bringing at least 16 oz. of water until you have
determined your hydration needs.
3. “Turn It Up!”
Ciara tells us how to do it. During your meet-and-greet with
the instructor, expect to be told that the confusing, little dial staring you
straight in the face is called your resistance or tension knob. It serves two
purposes: it provides you with the resistance needed to give you a top-notch
workout and allows you to stop when needed as it is also your brake (just press
down and hold).
4. “Gimme Three Steps!”
There are 3 things everyone needs to know whether you are
green-as-grass new to Spin® or a been-around-the-block cycling diva. Step 1:
Always begin the class by setting your resistance knob so that it reaches
tension within one full turn. Step 2: Make sure, regardless of what the
instructor says, that you always have enough resistance to offset your
body-weight when standing. Translated—you should not feel like your knees are
going to collapse. Step 3: Do what you can do. Translated—if you can’t handle 3
turns, only do 2, if you can’t stand for one full minute, stand for 30 seconds,
and if you can’t sprint for 30 seconds, go 15 until you are confident you can
go the distance.
5. “Mercy!”
“Jillian Michaels is my instructor! Oh noooooo!”
Intimidation is the #1 reason most women bunk the notion of Spin® class. If you
end up with a drill sergeant for an instructor, remember—instructors are just
like clothing. Not every one is going to be the proper fit. Don’t be
discouraged. Try again. Believe it or not, every instructor uses vastly
different teaching techniques despite being so limited by stationary equipment.
6. “Music—makes the people come together…!”
Sing it Madonna! Music can make or break a class so talk to
some of the participants or even the instructor about the different types of
music being played in each class. Remember: The instructor is there for you and
most have no problem with taking requests. So request away.
Now that you have been properly fitted
to your bike, the music, and the instructor, let’s move on to the fun stuff—the
clothing. Tips 7 & 8 are designed to help you purchase the proper attire
and know where to buy it.
7. “Bootylicious!”
Beyoncé is not the only diva on this planet allowed to
possess a delicious booty. You are too. And in order to do so, you have to
protect your assets. Invest in some padded shorts, ladies. Locate the nearest
bike shop or sporting goods store and try on several different brands until you
find a brand that fits your body type. Pearl Izumi, Sugoi, and Terry Bicycles
make some of the best women’s shorts on the market. Price: $40 and up.
8. “These Shoes are Made for Walkin’”
Nancy Sinatra said it best in her 1966 hit, but the shoes we
are interested in are for cycling. Cycling shoes come with uber-stiff soles
unlike tennis shoes and have a little metal “cleat” on the bottom that attaches
your shoes to the pedals. There are 3 types to choose from: Road cycling,
Mountain biking, and Indoor cycling. A lot of bike shops and instructors do not
know that you can actually choose from any of these categories, but let’s take
a peak at the advantages and disadvantages of each category so you can go
shopping like a pro.
Road shoes are designed for road biking and
definitely not walking.
- Advantages:
have incredibly stiff soles to provide you with maximum support while
standing and allow you to utilize every ounce of energy you put into each
pedal stroke.
- Disadvantages:
very difficult to walk in off the bike; pricey.
- Price: The sky's the limit.
Mountain shoes are designed for exactly what their
name implies—off-road cycling.
- Advantages:
much easier to walk in before and after class; have very stiff soles similar to road shoes.
- Disadvantages:
the cheaper mountain shoes do not have uber-stiff soles and can feel about
as supportive as your squishy tennis shoes.
- Price:
$70 and up.
Indoor cycling shoes—pretty self-explanatory.
- Advantages:
typically more affordable; easy to walk in just like tennis shoes; some
brands look and fit like tennis shoes.
- Disadvantages:
they typically do not provide you with uber-stiff support like the road
shoes; are a little more difficult to locate in stores.
- Price:
$40-$150.
There is one last thing you must know.
Remember that little metal “cleat” mentioned earlier? Make sure and tell the
bike shop that you want SPD cleats put on your new cycling kicks. These run
about $20. You are now ready to “clip in” and get crankin’!
9. “Poker Face!”
Alright ladies—time to get serious. There are two more items
needed to round out your new indoor cycling attire: a top or jersey, and a face
that means business. Pearl Izumi, Sugoi, and Terry Bicycles make women’s
jerseys as well. You can choose from many different styles ranging from basic
to sexy. Once you have decided on the style that suits you, locate your inner
warrior and hit the gym.
10. “Pump Up the Jam!”
One more thing—have fun! Sit back, enjoy the music, and pump
it up!
