Spin Up Some Fun in a Cycle Class

Posted on Saturday, January 14th, 2012

By Michelle Hutchinson

I guess you could say I’m on a roll here. I started off the year with advice on choosing a gym, and last week, I posted tips on getting acclimated to step aerobics. Continuing with the exercise theme, I thought I’d provide some advice on cycling classes (also known as spin classes), you know, the ones where everyone is seated on stationary bikes.

1. Wear the proper shorts or pants. Choose shorts or pants that are seamless through the crotch area. You will be putting a lot of pressure down there, and a seam can create a lot of irritation. If you choose to wear pants, avoid any that are loose-fitting near the ankles so the material won’t get in the way of the bicycle parts.

 2. Bring a towel and a water bottle. You’ll need them. In fact, you will sweat more and burn more calories in a spin class than in most other aerobic exercise classes.

3. Arrive to class early, introduce yourself to instructor, and let him/her know you are new. I gave this same advice for step classes, but you should arrive even earlier to a cycle class so the instructor can help you get set up on the bike. Once you’re set up, make note of the positions (usually marked with numbers or letters) for the seat height, seat distance from handlebars, and handlebar height, but don’t worry if you forget. You can always ask the instructor to help you again at the next class.

4. If you have to set up the bike yourself, see the photo below to locate the adjustment knobs, and follow these general rules:

a. To set the height of the seat (also called the saddle), stand next to the bike and raise the seat to about the level of your hip. If you adjust the seat height properly, when you are on the bike and one leg is pushing the pedal all the way down to the floor, your knee should not be locked; there should be a slight bend in it. Similarly, the opposite knee should not be above the height of your hip. Another way to say this is: your knees should not splay outwards.

b. To set the distance of the seat from the handlebars, you need to be on the bike, and you’ll probably engage in some trial and error. First, place the balls of your feet on the pedals and rotate the pedals until both are at the same height. (In other words, you do not want one pedal down and one up.) When you are in this position, picture an imaginary vertical line drawn from your forward knee to your foot. That line should end somewhere between the arch of your foot and your toes. You may have to get off and on the bike a few times to get this right since it is difficult to reach back to the adjustment knob (see labeled photos above) while seated on the bike.

c. Set the handlebars at a height that is comfortable for you. Just don’t set them so low that you’re hunched over.

5. No free-spinning. When you first start participating in spin classes, you may be tempted to take it easy. That’s fine, but make sure that you have enough tension on the flywheel to feel the push and pull of the pedals. That flywheel weights 40 pounds, and if it’s doing the pulling instead of you, you are probably going to hurt yourself. As instructors like to say, “No free-spinning. If your bottom is bumping up and down in the saddle, you need to add resistance.”

6. No ballerina toes. When you are seated on the bike, your feet should be parallel to the floor. Don’t point your toes down as if you are a ballerina.

7. Relax your arms and shoulders. Avoid scrunching your shoulders up to neck or ears. Maintain a slight bend in your elbows. You’re in class for a lower body workout, so let your legs do all the work. Arms are on the handlebars for balance only; don’t lean on them.

8. Listen to your body. Once class starts, you don’t have to do everything the instructor says. If the instructor tells the class to add tension to the bike or to pick up the pace and you’re not ready to do that, then don’t. Yes, there will come a time when you should push yourself beyond your comfort zone, but when you’re a beginner, just get acclimated to the bike and the class first.

9. Climb properly. At times, the instructor will have you simulate climbing a hill on the bike. He or she will have you add enough tension that you’ll have to come out of the saddle to cleanly pedal. When you do that, you’ll want to have the correct posture so that you minimize the risk of any injuries. Correct posture means bending forward at the hips with your butt pointed toward the back of the bike. If you’re using correct posture, you bottom should gently tap the saddle with each pedal stroke.

10. Prepare for crotch acclimation. If you think your rear end will be sore the next day, you’re probably right, but you’re more likely to have discomfort in your crotch area. I have one instructor who tells newbies that it takes about three spin classes for crotch acclimation.

11. Be kind to others. Other gym members and your instructor will appreciate you more if you wipe down your bike and wipe up your sweat from the floor when class is over. Most spin rooms have a paper towel dispenser and a spray bottle filled with cleanser for this purpose. Instead of spraying the bike, spray the paper towels. In addition, lower your seat and handlebars and take all the tension off the flywheel. These actions prevent the seat and handlebars from getting rusted in one position and prevent the spring on the flywheel from getting stretched out.

Does all this seem like a lot to remember? Don’t worry, after a few classes, it will all come naturally.

If you liked this post, you might also like Thinking of Joining a Gym? Read This First and Don’t Be Intimidated by Step Aerobics.

Always consult your physician or healthcare provider before beginning an exercise program.

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