Spinning Tips for New Riders
Thinking about attending your first Spin Class? Spin is an awesome cardiovascular workout with high energy, the lights turned down and the music turned up! Here are my tips for new riders:
Arrive early.
Proper bike set up is extremely important for safety and injury prevention.
Class begins on time so arrive 10-15 minutes early to ensure enough time for
the instructor to help get you oriented.
Drink lots of water.
It is recommended by
Spinning.com to drink 40 oz of water for a 40 minute spin class. 8 oz of water about 30 minutes before class,
24 oz during class, and 8 oz within 30 minutes after class. If you get to the point where you feel
thirsty, you are already enduring the early stages of dehydration.
Spinning.com to drink 40 oz of water for a 40 minute spin class. 8 oz of water about 30 minutes before class,
24 oz during class, and 8 oz within 30 minutes after class. If you get to the point where you feel
thirsty, you are already enduring the early stages of dehydration.
Bring a towel.
You will sweat! Some fitness centers will supply towels to
their members. If you are unsure, it’s
best to bring your own just to be safe because I guarantee you will want one!
their members. If you are unsure, it’s
best to bring your own just to be safe because I guarantee you will want one!
The bike seat isn’t that
bad!
Don’t be intimidated by the small & narrow bike seat! It only takes a few
classes to get used to it. To improve your comfort, wear bike shorts or bring a
padded seat cover to class.
Wear a heart rate monitor.
A good instructor will
incorporate heart rate training into the ride.
It adds another element to your training and allows you to see your
progress and continual improvements to your fitness. Benefits include: improves fitness levels,
more efficient training, avoid over-training, less chance of injury, increases
metabolism & fat-burning efficiency, and most importantly – you’re in
control of your workout and intensity.
incorporate heart rate training into the ride.
It adds another element to your training and allows you to see your
progress and continual improvements to your fitness. Benefits include: improves fitness levels,
more efficient training, avoid over-training, less chance of injury, increases
metabolism & fat-burning efficiency, and most importantly – you’re in
control of your workout and intensity.
Go at your own pace.
The best part about a spin
class is that anyone and everyone can experience a great workout from beginners
to seasoned athletes. The instructor is
there to motivate and guide riders through a class but it’s ultimately up to
you to choose the intensity. Some riders
never get out of the saddle – and that’s ok!
I always say – you can do what you want as long as you’re pedaling!
class is that anyone and everyone can experience a great workout from beginners
to seasoned athletes. The instructor is
there to motivate and guide riders through a class but it’s ultimately up to
you to choose the intensity. Some riders
never get out of the saddle – and that’s ok!
I always say – you can do what you want as long as you’re pedaling!
Most importantly… Have fun!
Blog post by Jen Skiba.
Spin Heart Rate & Training Zones
Heart rate can be a very
beneficial tool for your training. It
allows you to measure the effort of your workout and control intensity and
quality without overexertion.
beneficial tool for your training. It
allows you to measure the effort of your workout and control intensity and
quality without overexertion.
All heart rate training
zones are based on max heart rate. It is
not the easiest or safest test to administer, especially to untrained
individuals so a standard equation is 220-age (male) and 226-age (female). Please be aware that this is only a
guide. Your Age Predicted Max HR could
be up to 25 beats per minute off!
zones are based on max heart rate. It is
not the easiest or safest test to administer, especially to untrained
individuals so a standard equation is 220-age (male) and 226-age (female). Please be aware that this is only a
guide. Your Age Predicted Max HR could
be up to 25 beats per minute off!
Next thing to consider are
your Training Zones. In Spinning, we
focus on 5 different rides:
your Training Zones. In Spinning, we
focus on 5 different rides:
- Recovery
- Endurance
- Strength
- Interval
- Race Day
Recovery
“Relaxation and energy
accumulation.”
accumulation.”
During Recovery, you are
riding at 50-65% your max heart rate. No
hills, no jumps, only light resistance is used.
The goal of this ride is to focus on breathing, relaxation, and
circulating blood and oxygen throughout the body.
riding at 50-65% your max heart rate. No
hills, no jumps, only light resistance is used.
The goal of this ride is to focus on breathing, relaxation, and
circulating blood and oxygen throughout the body.
Endurance
“Even application of
energy for sustained periods.”
energy for sustained periods.”
The next zone is Endurance. Heart race increases to 65-75% max heart
rate. This should also feel fairly easy
and a pace at which you can ride forever.
This is where you will ride when focusing on your aerobic base
building. It will increase aerobic
capacity, oxygen consumption, stamina, and improve fat metabolism. A true Endurance ride is completed almost
entirely in the saddle with light to moderate resistance but variations include
standing flat, seated climb, and standing climb.
rate. This should also feel fairly easy
and a pace at which you can ride forever.
This is where you will ride when focusing on your aerobic base
building. It will increase aerobic
capacity, oxygen consumption, stamina, and improve fat metabolism. A true Endurance ride is completed almost
entirely in the saddle with light to moderate resistance but variations include
standing flat, seated climb, and standing climb.
Strength
“Heavy resistance to
develop muscular endurance and power.”
develop muscular endurance and power.”
During
the Strength training zone, you will be working hard for 5-8 minutes at a level
between 75-85% your max heart rate. The
ride focuses on steady, consistent pedaling with heavy resistance to promote
muscular and cardiovascular development.
While seated or standing, you should be thinking strong and
powerful. There will be a point between
75-85% when you are switching over from aerobic to anaerobic activity. This will cause lactic acid to accumulate. A proper
cool down and stretching/foam rolling will be very beneficial to your
recovery.
the Strength training zone, you will be working hard for 5-8 minutes at a level
between 75-85% your max heart rate. The
ride focuses on steady, consistent pedaling with heavy resistance to promote
muscular and cardiovascular development.
While seated or standing, you should be thinking strong and
powerful. There will be a point between
75-85% when you are switching over from aerobic to anaerobic activity. This will cause lactic acid to accumulate. A proper
cool down and stretching/foam rolling will be very beneficial to your
recovery.
Interval
“Speed, tempo, timing,
and rhythm require a substantial fitness base.”
and rhythm require a substantial fitness base.”
The goal of the Interval
training zone is to develop the ability to quickly recover after work efforts. During intervals, heart rate ranges from
65-92% as you increase and decrease the intensity. There are 3 types of Intervals:
training zone is to develop the ability to quickly recover after work efforts. During intervals, heart rate ranges from
65-92% as you increase and decrease the intensity. There are 3 types of Intervals:
- Aerobic – Work at about 75% / Recovery 65%, 3
to 1 ratio - Lactate Threshold – Work 85% / Recovery 65%, 1
to 1 ratio - Anaerobic – Work 92% / Recovery 65% – 1 to 3+
ratio
One important factor to
note about Intervals: If heart rate is not dropping to recovery in the usual
amount of time, no further intervals should be conducted.
note about Intervals: If heart rate is not dropping to recovery in the usual
amount of time, no further intervals should be conducted.
Race Day
“Peak Performance –
sustained “time trial” effort at anaerobic threshold. Requires a substantial
fitness base.”
sustained “time trial” effort at anaerobic threshold. Requires a substantial
fitness base.”
The
final training zone is Race Day. Heart
rate is 80-92%. Race Day is treated like
a time trial. If riders are not 100%
physically or mentally ready, they should not participate.
final training zone is Race Day. Heart
rate is 80-92%. Race Day is treated like
a time trial. If riders are not 100%
physically or mentally ready, they should not participate.
Blog post by Jen Skiba.
