What Do I need to Know about Indoor Cycling/Spin Classes?
aeloine
Posts: 2,163 Member
Happy New Year all!
I've posted on here before about swimming for a bad knee, but with the weather dipping below freezing, the thought of leaving the gym/pool with wet hair makes all of my excuses seem valid.
So I thought I'd try some of the spin classes that LifeTime offers, but I'm terrified. They seem crazy intense and I'm not sure that I'll be able to keep up.
Do you guys have any tips?
Do I need cycle shoes/butt pads/any gear?
Is it okay to walk out if you can't keep up?
My gym has monthly "Intro to cycle classes" that teach you how to set up your bike but the next one isn't for another two weeks, and I figure that yall might have just about as much insight as one of the instructors.
I've posted on here before about swimming for a bad knee, but with the weather dipping below freezing, the thought of leaving the gym/pool with wet hair makes all of my excuses seem valid.
So I thought I'd try some of the spin classes that LifeTime offers, but I'm terrified. They seem crazy intense and I'm not sure that I'll be able to keep up.
Do you guys have any tips?
Do I need cycle shoes/butt pads/any gear?
Is it okay to walk out if you can't keep up?
My gym has monthly "Intro to cycle classes" that teach you how to set up your bike but the next one isn't for another two weeks, and I figure that yall might have just about as much insight as one of the instructors.
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Replies
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Hi there and happy new year!
I frequently attend spin classes and love it! Some tips would be to make sure you’re hydrated before attending and that you’ve eaten something before class that day (even if it’s a banana or granola bar in the morning). Don’t be afraid to ask the instructor questions and let them know it is your first time attending a spin class, they are usually very good about helping you set up your bike and making sure you know the different hand positions. If the instructor doesn’t mention anything about form and posture on the bike, make sure to ask them as you can injure yourself if you have bad form (especially knees).
Be sure to bring a towel, and a water bottle. Sometimes they provide you with a special spin show, and other times they will just tell you to wear your normal shoes. Whatever the case it, normal sneakers will do just fine.
And of course it’s ok to leave if you don’t like it, but I encourage you to try and stick out the whole class! What’s great about spin is that everyone has a unique workout because you are on your own bike and your own ride. If you need to tone down the resistance for the first few classes, no worries! Do whatever it is you need to get yourself through. And lastly, remember that everyone started somewhere, so don’t be intimidated by others who might be better because they were once feeling the way you are!
Have fun
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This is amazing! Thank you!!!0
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Seconding towel and water. At my gym, it's a mix of folks in regular and bike shorts, and regular and bike shoes. After I decided I liked Indoor Cycling, I got a pair of bike shorts (a lot of riders in my class wear this brand), but I'm still not sold on the need for clipping in quite yet.
Do make sure you get there with plenty of time to tell the instructor it's your first time, and to get your bike set up to fit you. At my gym, the seat moves forward and back, and up and down, and the handlebars move forward and back and up and down, so there can be a lot of adjusting for me to do if the last person who rode was 6' tall. Hopefully the pedals will have toe cages - do make sure that you get that properly adjusted around your shoe - it will help you pedal more efficiently during the upstroke.
Be prepared for your seat to hurt. The first two classes, I could have walked out after 20 minutes because it hurt so badly to sit on the bike. I stuck it out, and that discomfort quickly faded. My gym does have one bike pad floating around the studio, but I seldom see it in use.
My favorite instructor is very clear to say "RPM at this number, advanced riders' RPM at higher number" and "add the amount of resistance that's right for you" throughout her classes. Even if she doesn't say it for a particular thing, I still know that's the policy, and there's times where I'm not adding as much as I've added before. Prime example: if the gym hadn't canceled her 05:30 am class on New Year's Day, I would have been there...and working about 60% as hard as I usually do. Sometimes a particular workout she sets up is harder than I anticipate, and I added too much resistance early, so by the 5th time she tells us to add, I turn the resistance knob a tweak instead of a full quarter turn. And the serious athletes (outdoor road racers who ride in her indoor classes in the winter) are turning it a half to full turn each time. I'm not there yet and might never be, and that's fine by me. I always ride at my level.
I'd also encourage you to stay for the whole class, even if your sitbones hurt and you feel like you're not working as hard as other riders. Just move the resistance down until you can keep going - another key phrase from my instructor is "this should be a level of effort you can maintain." Doesn't matter what the person next to you is doing - do what you can maintain.
And if class doesn't finish with a stretch, be sure to stretch! And not just your legs! We stretch our backs, necks, shoulders, and tris on the bike, and then stretch calves, ankles, hamstrings, and quads from the floor.
I hope it goes well and that you enjoy it!1 -
Spin is fantastic and I also love it. You don't need spin shoes...they help but not required. Also take the class at your own pace. If you have to go slower and less intense, that is totally fine. What I would not suggest doing is waking out of the class part way. Its disruptive to the rest of the class and the instructor. It is a lot of fun and you'll enjoy it!1
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I'm surprised that I'm not hearing more support for butt pads! Is it really not a big deal?1
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I have done a fair amount of spinning and I never bought any special gear. If you like it, it may be worth investing later. But I wouldn't buy anything up front.
Second the advice to tell the instructor that it is your first time. I always do that when I'm trying a new class and I've found that instructors usually give tips, explain terms, or just keep an eye out for me (in a good way) when I do this.
I wouldn't leave the class if I couldn't keep up -- spinning is self-paced and you can just slow down. I recently did a class after a long break and I went way too hard at the beginning so I had to basically go half speed for the final part of the class. Nobody cared, it's your workout and you can decide the pace.3 -
I'm surprised that I'm not hearing more support for butt pads! Is it really not a big deal?
Cycling shorts are your best bet.
However.... Try a class or two to see if you like it before investing in a pair.
cycling shoes? They're not needed but I always wear a pair. It's just a better feel on the pedals. (the idea that you also pull up on the pedal stroke because you're clipped-in is a myth..... and probably left for a separate thread on the subject.) A good pair of regular training shoes will be fine.
Another idea.... try to sneak into the room and hop on a bike between classes (after an instructor has initially set-up the bike for you). Some gyms let you spin on your own and some have the door locked between classes.
I like to tackle a 90 minute spin of my own without the class; it's typically just me in the room with my own music on an iPod.
if you're self conscious for the first time, just sit in the back of the room.... and yeah, a towel and a water bottle are needed.2 -
I'm surprised that I'm not hearing more support for butt pads! Is it really not a big deal?
If you mean seat covers then would advise against. Padded cycling shorts maybe - seat pads no.
A lot of Spinnng classes include a fair bit of standing cycling which gives you some "saddle relief".
But see if you enjoy the workout first before going on a spending spree.
Sweat towel, drink bottle, seat properly adjusted for height and reach and be sensible, go at your own pace/resistance.1 -
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Motorsheen wrote: »
Like actually, or are you just motorsheening me?2 -
Motorsheen wrote: »
Like actually, or are you just motorsheening me?
like actually...underwear can add friction points and rub you raw in places that aren't fun...3 -
Motorsheen wrote: »
Like actually, or are you just motorsheening me?
yeah. If you click through the link I posted, you'll see this technical-speak gem describing the chamois fabric that's inside the crotchal region of the shorts: "Women's SELECT Escape 1:1™ Chamois is smooth next to skin with blended edge-free cushioning for maximum comfort." Left unsaid is whatever it is that provides minimum comfort...2 -
You will be sore the day after your first session. Not just your butt, your entire body, although, your butt will be more sore than the rest of you.
If you want to fully commit to cycling, I would recommend investing in a seat cushion, and a pair of cycling shoes. Regular athletic shoes just won't cut it.
Also, take a towel with you. You will need it.0 -
Motorsheen wrote: »
Like actually, or are you just motorsheening me?
Possibly. I've taken cycling classes for the past three years, and it's never been an issue for me. I don't wear cycling shorts to class, so who knows? I stick to my regular active wear and it works.
Also, don't worry about not being able to keep up. I started taking classes at 300 lbs., and everyone was supportive. I did talk to the instructor about it at one point, and she assured me that no one is perfect and it's about going at your own pace, anyway.
If you need to slow down, do it. If your RPM doesn't match what the instructor is yelling for everyone to get to, it's okay. Do what you can.2 -
Never wear underwear under cycling shorts - they are specifically designed to be worn next to the skin.2
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I honestly never saw the need for a bike pad, or bike shorts. Like previous posters have said, your seat will hurt maybe for the first two weeks but it goes away pretty fast. I did spin for about six months in normal sneakers and then finally made the switch to shoes with clips and I love them. They really help get and keep my foot in the right position and have helped a lot with my standing climbs. Before you buy any gear though, I would definitely just focus on getting to classes to see if you like it. Also, let the instructor know that you're new. They can help you get your bike setup appropriately, show you how to up the bike's resistance, etc. And have fun! It's the best!0
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Motorsheen wrote: »
Like actually, or are you just motorsheening me?
Chafing is a thing, and not a good one.0 -
Motorsheen wrote: »
Like actually, or are you just motorsheening me?
I would be honored to motorsheen you.....
and, yeah... I've ridden for years and can't imagine wearing my under-roos with my cycling kit.
your tush will be a lil' tender but that fades with being consistent on the bike.
like others have said, just go at your own pace.0 -
also.... worth mentioning, spin bikes typically accept SPD cleated shoes.
( there are primarily two kinds of cleats, Look & SPD.. or 3 bolt / 2 bolt. You want 2 bolt for a spin bike.)
Mountain Bike shoes - SPD / 2 bolt - are your best bet for spin class. There are a lot of styles & brands to choose from and sizing can be a lil tricky, so it's best to try them on at a local bike shop.
I also wear the thinnest sock possible with cycling shoes.1 -
Motorsheen wrote: »also.... worth mentioning, spin bikes typically accept SPD cleated shoes.
( there are primarily two kinds of cleats, Look & SPD.. or 3 bolt / 2 bolt. You want 2 bolt for a spin bike.)
Mountain Bike shoes - SPD / 2 bolt - are your best bet for spin class. There are a lot of styles & brands to choose from and sizing can be a lil tricky, so it's best to try them on at a local bike shop.
I also wear the thinnest sock possible with cycling shoes.
Is it a friction thing with the socks?0 -
Motorsheen wrote: »also.... worth mentioning, spin bikes typically accept SPD cleated shoes.
( there are primarily two kinds of cleats, Look & SPD.. or 3 bolt / 2 bolt. You want 2 bolt for a spin bike.)
Mountain Bike shoes - SPD / 2 bolt - are your best bet for spin class. There are a lot of styles & brands to choose from and sizing can be a lil tricky, so it's best to try them on at a local bike shop.
I also wear the thinnest sock possible with cycling shoes.
Is it a friction thing with the socks?
for me, it's more of a wicking fabric and I like a solid feel thru the shoe directly to the pedal.
for a beginning spin class, the thickness of your socks aren't an issue, particularly if you're wearing training shoes instead of cycling shoes.1 -
Thanks for all your help! This thread has been amazing!2
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Spinning is magic, I miss having a local spin class I can join in :-(
As everyone has said, plenty hydration and a towel are minimum with whatever gym kit you wear. I personally wore my bike shorts for comfort and to also have fresh shorts for the gym before/after/later in the day.
We used to wear HR monitors and saw our display on a screen - no chance to hide from a solid workout. I’d take it easy at first, even when instructor says turn it up 1/4 or whatever, you don’t have to - no one but you will know. If you make it too hard too quickly you might struggle with the whole session. Join regularly and you’ll soon be turning up the resistance! :-)
I hope you have a great experience, spin for yourself, don’t worry about anyone else. Found the majority of folk to be really helpful and above all enjoy yourself!! :-)1 -
Hi some good advice above. Prepare to be pushed to a near death experience. Every instructor ive had is a psycho3
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Is it okay to walk out if you can't keep up?
Please don't ever walk out of a class. It's extremely disrespectful to the instructor as well as a distraction to the students. If you can't keep up take the resistance off and keep pedaling until you can rejoin the resistance of the class.Every instructor ive had is a psycho
Yes we are a little psycho!
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I have been teaching spin for over a decade. I have very few rules to my class.
The core rules are
1. Stay safe- this means a) feet in stirrups or clipped in. The wheels are weighted and if your foot flies off and you don't move the leg out of the way you can get injured pretty badly. b) pedal at a speed where you are in control of your body, if you don't have enough tension you can injure yourself or damage the equipment.
2. Hydrate. I want everyone to have a water bottle of some sort on their bike, I will recommend when to drink, but you can get a drink as often as you need.
3. Ride your own ride. I don't get mad if you need to stay seated while we are up. I don't police how far you turn your knob. I like my students to keep their legs moving the whole class and prefer you stay until class ends. If you think you'll have to leave, get a bike close to a means of egress (I have a student with IBS, she always rides back row, bike closest to the door) this will minimize the effect on the class.
4. Keep it clean- After class wipe off your sweat from the handlebars and seat, we provide spray bottles & disposable towels for equipment and puddles on the floors.
I typically don't recommend someone buy cycling shoes or cycling shorts until they are sure Spinning is something they are going to regularly do. Unless you have a medical condition, I don't recommend buying a seat cushion.
You'll want to take in some calories before class, this can be a small meal at least an hour before class or if it is an early morning/evening class a couple ounces of a sports drink 30 minutes prior. I heard may years ago that drinking chocolate milk after working out helps. I support this theory, mainly because I like any excuse to drink chocolate milk!2 -
So I thought I'd try some of the spin classes that LifeTime offers, but I'm terrified. They seem crazy intense and I'm not sure that I'll be able to keep up.
Do you guys have any tips?
Do I need cycle shoes/butt pads/any gear?
Is it okay to walk out if you can't keep up?
My gym has monthly "Intro to cycle classes" that teach you how to set up your bike but the next one isn't for another two weeks, and I figure that yall might have just about as much insight as one of the instructors.
Wear stiff-soled shoes. If you've got cycling shoes, great! But if not, that's OK.
If you've got padded cycling shorts, they're definitely the way to go. But if not, that's OK.
Bring a towel and water bottle
And you're going to be able to keep up. Spin bikes are stationary ... you're not actually going anywhere! That's one of the great things about spin classes, they're no-drop events. You'll remain right where you are in the room the whole time.
But here's the thing to remember ... spin classes are what you make them. So you can ride as hard or as easy as you want and you can do whatever you want. The instructor will, of course, have suggestions and may even seem quite enthusiastic about those suggestions ... but you can do whatever you want to do.
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Motorsheen wrote: »
Like actually, or are you just motorsheening me?
Like actually.
No way would you wear underwear under your padded cycling shorts. Ouch!0 -
Your butt is gonna hurt. Badly. It will feel like your bones are bruised and like you never wanna go back.
If you keep going to class, that feeling goes away.0 -
astrocosmiczoom wrote: »Your butt is gonna hurt. Badly. It will feel like your bones are bruised and like you never wanna go back.
If you keep going to class, that feeling goes away.
This is where padded cycling shorts help.
And taking the opportunities to stand and pedal when the instructor suggests.
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This discussion has been closed.
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