Spin classes are one of the most effective and most popular group exercise classes you will find on a gym timetable – sometimes referred to as Spinning, RPM (Les Mills) or simply group cycling. They offer a safe, traffic-free way to enjoy a focused, instructor-led cycling experience, whether you’re a novice or an experienced rider.
Once you’ve braved your first class, (and assuming you enjoyed it), there are lots of ways you can get more out of your spin-cycling training. Read on for my top 5 tips…
- Invest in some BIKE SHOES – a set of ‘clip-in’ shoes are more rigid than standard trainers – meaning that all your power is transfered through the pedals. They also protect your feet. Even if you never intend cycling outside this will transform your pedalling experience.
- Use higher GEARS on SPRINTS. These are your top-end efforts lasting less than 30 seconds – they require both fast legs AND gears to get maximum power down. You should be able to feel lactic acid in your legs after 15 seconds.
- FUEL your class time so you can perform at your highest level. This might mean a good meal 2 hours before, or a small snack (even half a banana) if it’s an early morning class. You should also take a sports drink into the class – water with a dash of fresh orange juice will suffice.
- After a spin class your body temperature will be very high. This is a great opportunity to get in some static STRETCHES. Do extra after your class if necessary and gradually bring your body temperature down.
- Another worthy investment is a HEART RATE MONITOR (or sports watch). Most spin bikes will pick up these sensors and this will give you more detailed stats on both how hard you’re performing, but also how well you’re recovering between efforts.