Spin class tips

Taking a spin class is a great way for triathletes to train for the bike portion when they can't get outside and ride. It's also a great tool for those who don't yet have a bike and want to see of cycling is something they could be interested in. Don't let spin class intimidate you, go ahead and give it a try!

Here are some tips for the first timer:

Wear the correct gear 

I highly recommend wearing tight fitting shorts or Capri pants. You do not want any loose articles of clothing to get caught up in the pedals. Also make sure it's some kind of sweat wicking material because YES you will sweat. If you have a pair of cycling shoes bring them. Cycling shoes do make a difference in spin class. With your foot clipped-in to the pedal, your power and stroke greatly improve. A tennis shoe is generally too soft and can easily be slipped out of the pedals. Another benefit to wearing cycling shoes is the ability to pull up on the pedal and maximizing the use of the glutes and hamstrings, rather than just pushing down. If you do choose to wear tennis shoes try and pick your shoe with the stiffest sole and use the cages on the pedals.

Arrive early.

Let the instructor know you are new and he/she can help you set up your bike properly. The instructors are there to help and make you feel comfortable but nothing irks them more when they have to take time out of the 55 minute session to explain things to to you. So arrive at least 10 minutes ahead of the class.

Properly Fuel and hydrate.

In my spin classes we can burn about 600 calories and hour. Your body needs fuel to function. Therefore I recommend eating a healthy snack before class. More importantly is water so make certain you bring a FULL water bottle to class. You will sweat and you will get thirsty. It's also important to hydrate after the class. In addition to your daily water intake use the 40:40 rule, 40 ounces of water for 40 minutes of cycling.

Listen to your body.

Try and follow the cues the instructor is giving you but if you feel fatigued sit down and lighten the resistance but just keep pedaling. No one is watching you and nobody knows how hard of tension you have on your bike. It's your ride, you make what you want out of it. 

Go 3 times.

The first time I took a spin class I hated it and never wanted to return. But I purchased 3 classes and told myself to stick to those sessions and then make the decision to return (or not). I always tell my students to try the class 3 times. Even if they don't like me as an instructor, I encourage them to try other classes. By the third class you will know if you love it or hate it.

Most importantly relax, have fun and enjoy the music!