Training & Nutrition - Are you in a Spinning Class?

How many of us are in spinning classes this winter (apologies to those of you who are experiencing summer right now :D)?

I just started again this year ... first class was today. WOW!! Am I out of shape!!

Last year I attended 12 classes over a period of 6 weeks, and I rode my trainer on many of the days in between the spinning classes. My climbing skills improved noticably. I went from slogging up hills (but at least cycling up them) at the end of the previous season, to climbing hills on Vancouver Island in the first week of April, on a 200K and a 400K brevet, like they were flat. My pedal stroke also apparently improved. I didn't particularly notice that, but a couple people commented on it.

I have one class a week, on Mondays, this time, and they go until early April. However, I may see about dropping in on a Wednesday class too, at least till the middle of February. I have to be in good cycling (and bathing suit) shape by the middle of February. :)

What a workout this class was!! We did sprints (what I'd call intervals), and hill climbing simulations (standing and pedalling). I wished I had my HRM with me, because there was one point I think I was getting pretty close to my MaxHR. She did provide us with easier times too, so we could catch our breath and get our heart rates down to something reasonable. Thank goodness. I was a pool of sweat at the end ... I need to drink more, and I need to remember to turn the fan on before we start. But I felt like I got a good workout out of it! :D

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My current exercise schedule looks something like this ...

Walk about 3 kms a day, Monday to Friday
Spinning on Mondays, and possibly also Wednesdays
Trainer (or cycling outside) on Fridays, Saturdays, and Sundays.

I'm debating if I want to workout in the gym on Tuesdays and Thursdays or just stick with walking on those days. I'm also debating if I want to pay the $5 drop in fee for the Wednesday classes or just ride the stat bikes in the gym.
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So ... if you're in a spinning class how is it going?

I've been thinking about it.

Right now, I am swimming one hour 4 mornings per week; weight lifting one body part or another daily, walking about 2-3 miles most days, riding my trainer occasionally, and bicycling when the weather and my schedule allows, such as today, when I got 2.5 hours on my bike on our plowed local trails.

I took one spinning class last year.

To me, it is a bit intimidating. I peeked in on the spinning class the other day, and there were a lot (about 25) of young guys and gals, most seemingly in top shape, all dressed as if they were going to ride a century. The instructor is a friend of mine, and I know I would be welcome, but I think I would feel a bit out of place??

I really enjoy the lap swimming.

Now you've got me thinking.

Last year's spinning class was a mix of participants, both male and female, mostly older (like 40+), and about half were somewhat out of shape wearing T-shirts and yoga pants while the other half were in excellent shape and in cycling gear.

This year's spinning class is also a mix of participants, but ... most are female for some reason, most are younger (I'm one of the handful of old foggies), and although most are decked out in the latest exercise wear (no cycling attire, however), it seemed as though at least half were out of shape. The girls on either side of me were probably half my age, but both sat down and just spinned lightly at about 3/4s of the way through the class ... one left about 5 minutes early, and the other was out of there the second the class was over.

You just never know who will be there ... could be those 25 year olds aren't in as good shape as you are. Also, is that the only spinning class in town? Maybe there are others which cater to a different group.

The thing with me is this ... I can ride my trainer at home, or the stat bike in the gym, but I just don't push myself. I do a bit ... at home I'll ride "commercial intervals", so I'm pushing myself a little bit, but these spinning classes really push and challenge me. I rarely work that hard when I'm cycling inside or out. I just don't have the motivation when I'm on my own. That's why I'm sort of leaning toward dropping in on the Wednesday classes rather than just riding the stat bikes. I think I'd get a much better workout in the spinning classes.

They have a bunch of spinning classes, including one of 30 minutes for the "Silver Sneakers" folks like me. I went for a while to another aerobics Silver Sneakers class and felt as if I was one step removed from a nursing home. So, I left (it was a much longer story, but the net effect is that I am not going to take a SS class again).

And, I am just not sure how much I want to be "pushed" any more. I am really enjoying cycling solo, at my own pace, and I push myself a lot with the swimming, and much of the rest of my life is filled with push and tenseness of one form or another.

But, thanks for the food for thought. I will think some more about it.

So far I've taken a 1-hour spin class for three weeks, on Thursdays. I'm enjoying it very much and it's really helping my pre season fitness as I can't get outside during the week here. Plus, like Machka says, the instructor has us do stuff that I would never willingly do on my own. A benefit - we had a rider from flat-land Texas with us on Sunday, who simply couldn't climb, so I and a couple of my fitter friends did the whole last climb out of the saddle, just for fun, and trying to make it a little more even. I couldn't have done that a month ago. Being weak out of the saddle has always been a problem for me, a tool missing from my box. If you've never been to spin class, out of saddle work gets a big emphasis.

I was worried that it would add too much high-end aerobic load to my week, but it doesn't. The spin class intervals are so short and varied, that my HR almost never even reaches LT. My hour average is usually high zone 2.

What's really funny for me is to see folks turn out in full kit for spin class. Talk about inappropriate! What you want is a loose, very thin poly T-shirt, short legged shorts, and a headband. No gloves. A very nice thing about spin class is that you can "ride your own ride." No worry about being dropped, no wheel to hold.

Right now I do:
Monday snowshoe, walk, tandem, or off, depending on weather and how I feel
Tuesday zone 1 with one-legged pedaling intervals, then weights
Wednesday a long zone 3 steady state workout on the Stepmill
Thursday spin class, then weights
Friday zone 2 steady state on the Stepmill
Saturday off
Sunday 50-60 mile hilly group ride, done as hard as possible
This will change a bit every week, gradually become more long cycling and less other stuff.

In this class, I think I will start wearing gloves. I don't like the handlebars on these particular bikes ... very hard, and very slippery. As soon as my hands got sweaty, they were sliding all over the bars.

However, I picked up a couple nice shirts from Decathlon in France last summer which are perfect for spinning. I wore one today ... they are a sort of wicking material. I may ride with cycling shorts ... I've got several cotton blend shorts with a light padding which I use on my trainer. And I will have to bring my cycling shoes with me next Monday.

Since I live "Up Nort, Der Eh" and we have been snowed in for almost three months already, I hit the spin classes pretty hard. The local YMCA has classes every morning. The instructors are different almost every day, so there is some variation in music and styles. The classes full this time of year with "Resolutionaries", so not very intimidating. :D

In a few weeks it will be back to the regulars, but still a nice group.

Two morning and two evening classes on multi-rider computrainer with ERG video. Much better work out than I am going to get commuting to work in the dark, I just can't see.

Well, since you brought it up, I snuck a peek at the weekday spinning cass this morning after I finished swimming. This is mostly ladies, and I think I will start next Tuesday for once a week.

I did get a 2.5 hour bike ride in yesterday, however.

I love spin classes at 24hr fitness they are included with membership fees and I usually go 3-4 times a week.

At my gym the spinning classes are free also. Most years the cycling teachers have very little actual outdoor riding experience, but they are all well trained to lead a good workout to include a variety of intervals that are designed to stress your system and lead to improvement. My only two issues with the classes are that I may have my own type and sequence of intervals that I am interested in doing on a particular day, and two, the class is conducted in a dark room that makes it difficult to read my HRM even when I push the light button on it. Hence, I only attend the spin classes sporadically. But if I am getting bored trying to keep motivated to train other ways, the spin classes are a great way to shake things up and keep going!

My gym also has different kinds of bikes out on the main floor that can continuously measure watts output. They don't measure watts output to the accuracy of a Power Meter or SRM, but definitely well enough to gauge one's efforts, stress the system and make training gains. It took me several years to realize that these bikes had this capability, because if you just go through a usual quick setup on them before starting your workout, they will read out a mostly useless watts figure that varies with the set resistance levels, but fails to respond to changes in cadence. It is only by going through a special "race menu" and locking the machine in on a watts only reading on the right side that I can get decent continuous variable watts readings that correspond to my effort. I can also get heart rate and cadence readings on the left side at the same time I am getting the watts readings on the right side. So for the past six weeks I have been doing some power training on those bikes.

I also have a mag trainer at home, but generally find it funner to head out to the gym---at least until the snow melts and it gets nicer for riding outside again.:)

Why do they conduct the class in a dark room? Like completely dark?

Why do they conduct the class in a dark room? Like completely dark?

It varies. The ceiling in the spin room has little narrow beam, low wattage, spotlights, but many of the teachers just turn one little tiny, narrow beam on themselves, and leave all the other ones off. I have heard the reason is because the club management assumes that some of the women will be worried that the guys will be staring at their butts! LOL. Whether any of the woman participating have actually voiced this concern, I don't know. There are all kinds of classes going on at my gym, but spinning is the only one conducted in a mostly dark room with no windows! :eek:

And usually there is enough light in the spin class to see someone's butt anyway, but unfortunately, rarely enough light for anyone to read their HRM! And since there is only a few of us that bring a HRM, I guess the darkness isn't a big issue, although I have complained about it periodically over the years. As you probably know, when you push the light button on most HRMs, the light only stays on for a few seconds. Anyway, I try not to ride my real bikes in the dark, and I am not particularly enamored about riding spin bikes in the dark either. Fortunately I have options.:)

Well, I ride outside in the dark ... that's not a problem. But I have tried to ride my trainer in the dark, and for some reason I get dizzy. I think I'd have a real problem with a spinning class in the dark.

Next time you complain about the darkness, ask the instructor if he/she is training for the RAAM! :lol:

I used to. Got burned out.

The Gold's I was a member of offered them several times a week (cancelled my membership for personal reasons). However, they NEVER changed the music or routines. If they did, they didn't tell all the instructors. This is over the course of about 5 years.

When I first joined, they actually had some local cyclists teaching the classes, and they would WEAR US OUT. Later, they got rid of those people in favor of their own trainers, who just went through the motions.

I am home schooled now. Costco had some StarTrac VeloXT spin cycles and I bought one a few weeks ago. So I have been spinning for an hour when I get home from work while watching Tivo. There were 3 work out DVDs included in the box but I haven't got that far yet.

I have already replaced the seat with an old Specialized Body Geometry seat I had laying around. I also picked up a set of SPD-L pedals on Ebay so I can wear my normal bike shoes.

Now I am looking for a computer that can deal with the wheel diameter of the StarTrac.

By the time I am done you could probably buy 10 years worth of spin classes. At the same time I don't have to worry about being late for class or driving down to the class.

Just did my first spin class of the season today. It's been single digits here in the morning for the past week and even the trainer in the garage read barely 20. Enough of that! 5 minutes later I was in the nice warm class and spinning away to an interesting mix of techno and country songs.

I brought along my heart rate monitor and was glad I did. If I just blindly followed along what the instructor barked at us, I would have easily been 20-30% above LT. Not good for just wanting to get base miles in. So, when the heartrate was getting close to threshold and we were told to climb! and surge! I just kept my pace. Got a couple glares, but I mostly followed the class so they'll let me come back. :)

I spin on Mon, Wed, Sat in classes. 45 mins, varied routines. I too, wear my cycling gloves, and I have to wring them out at the end of the sessions.
On Tuesdays and Thursdays, core exercises and walk a couple miles (knees won't handle the running).
On Fri and Sun- light recovery spinning, or speciality solo sessions- hills, intervals; depends on how I feel...

i am not. spinning to me is boring, uncomfortable, and the instructors dont motivate me enough to keep my attention off my aching butt(from the seat). to me, i would prefer someone like a drill sergeant instead of an average cyclist who is skinny as a rail and i know i can pick up and throw across the room. they dont put enough fear into me to make me want to go hard.

i say save money and buy something nice for your bike or maybe a nice meal after a century.

Before I happened upon this thread, I thought that the only reason I'd go to a spinning class was to meet girls. {which still might not be a bad idea** :o

But you got me thinking... so these classes are challenging even to a cycling enthusiast? It never occurred to me! Perhaps I should check my preconceptions at the door and go check one out. Anything to break the monotony, right?

I gotta ask: when you were regularly attending classes before, what sort of work did you do on your trainer during your off days? This winter I've been riding to Spinervals 25.0, and even though it's supposedly an "aerobase" DVD, I find it pretty damn challenging. Were you doing stuff like that-- or just leisurely spinning while watching tv?

I've never ridden a trainer, but I started spinning when I was in pretty good shape at teh end of a season. My first spinning class kicked my butt- had trouble walking the next day. Yes, they are challenging to cycing enthusiasts. If I were racing, or training seriously, I don't think spinning should/could replace trainer work, but since it's the only option I've got during the winter, I do it (and love it). It's helped immensly with my climbing and endurance. Some of the moves won't do much for you on a bike, but it's a great cardio workout.

And yes, there's lotsogirls.

I've got several comments here ...

To palesaint: You said: "So, when the heartrate was getting close to threshold and we were told to climb! and surge! I just kept my pace. Got a couple glares, but I mostly followed the class so they'll let me come back." --- In both of the spinning classes I've taken (the set last winter, and the set I've started now), the instructors tell us several times ... at the beginning of the classes, and also throughout the class, that we are to listen to our bodies and do what we need to do. We can back off a bit if we feel we're going hard, or continue to pedal hard through the rest times if we feel it isn't challenging enough ... or whatever we want. No glares. No threats that we might not be allowed to continue. We've paid for the classes, we can do what we want.

(Incidentally ... this is also an issue that comes up in the University classes I'm taking. It's my opinion that I've paid for these classes, so I expect a certain level of instruction ... and I can come and go as I please. The younger students seem almost horrified by that notion, they still look at University Professors like High School Teachers who can tell them what to do and what not to do.)

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To feethanddooth: You said: "i am not. spinning to me is boring, uncomfortable, and the instructors dont motivate me enough to keep my attention off my aching butt(from the seat)." --- What's your aching butt doing ON the seat? In both my classes, we spend a lot of time standing and pedalling. There is some sitting work too, but it's a good mix. We're never sitting long enough for our butts to ache.

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To Jashue: You said: But you got me thinking... so these classes are challenging even to a cycling enthusiast? It never occurred to me! Perhaps I should check my preconceptions at the door and go check one out. Anything to break the monotony, right?

I gotta ask: when you were regularly attending classes before, what sort of work did you do on your trainer during your off days? This winter I've been riding to Spinervals 25.0, and even though it's supposedly an "aerobase" DVD, I find it pretty damn challenging. Were you doing stuff like that-- or just leisurely spinning while watching tv?

Yes, the classes certainly are challenging!! I ride a lot ... I'm more than a cycling enthusiast. But these classes seem to take my cycling up a notch. It's great!! And they aren't monotonous ... there's all sorts of music playing, and you're doing all sorts of different "activities" ... you're doing sprints, then you're working on a standing hill climbing simulation, then you're doing different sprints ... etc. etc., and all of a sudden, an hour later, you're done.

When I rode my trainer prior to starting spinning classes, and when I ride my trainer on the days when I don't go to spinning classes I do one of two things:

1) Commercial intervals ... ride at a moderate pace during the show, and when the commercial comes on, ride as hard as I can until the show comes back on. I'd do that for the 30-60 minute rides.

2) Distance work ... ride at a moderate pace for 2+ hours.

i guess i just get a sore ass easily.

I had the rear shift cable break near the start of a 100k group hill ride today, and I was ride leader. I locked the RD into the 17 cog, and by golly was I happy I've been doing spin class! Up, down, up, down, heavy tension, etc. A really fun ride, BTW. Cooked my legs.

Greetings all,
I have been . .well a bit busy. I logged on today and saw my last post was in November.
Spinning .. Yes I spin. In fact I have a spinning bike at home well. The spinning class is what you make of it. I had one gall that had been in the class for a while commented that she rode her bike on a local mup and she was complaining how hard it was. I had to bite my lip to not say something to the effect of her needing to actually work in the class and not just spin the pedals. If you bust your butt in spinning you can make good gains on the road. I unlike some actually work harder outside of the spinning class that I could possibly in the actual class. I do fun things on my own like 40 minute intervals ( My goal right now is working my way up to 60 min on these ) these consist of a 5 min warm up at high cadence, then I increase the resistance every 5 min and keeping the cadence as high as I can and on the last minute of the 5 min I pick up the pace every 15 seconds and sprint all out the last 15 seconds. Then I increase the resistance and do it all over again until I have done 40 min of these after the 5 min warm up, then I back off the resistance for about 3 min and go on to standing hill climbs hill climbs with the resistance about 80% of my max for 5 min then I crank it up to my max for another 5 min. Then I recover for a couple minutes and do 5 minutes worth of one minute sprints. So The organized class is sort of my easy ride. No I am not insane. I have a goal of doing Ramrod this year ... which may actually be insane in itself. Anyway all this to say I think training on the spinning bike is very good for improving ones road / hill performance. I would never dare push myself to the point that I do on the spinning bike out on the road. the scenery would probably go all Salvador dali on me and I would crash & burn.

Randy

Oh one other thing. If you find the classes boring .... your not working hard enough!

Randy

At Machka's prompting, I went to a Spinning Class today taught by my friend, Kim. I had a great time, and I will have to admit that these 68 year old legs did pretty darn good. I kept up with everything, except on the more extended standing I eased up quite a bit.

I imagine in a few more sessions I will be participating 100%. I plan to go weekly, doing other activities as usual the rest of the week.

I also did my first spin class today. A 6:00AM "24Cycle" class at the local 24 Hour Fitness center, a good workout. I whimped a little on some of the extended out of the saddle. I didn't want to over do it first time, still recovering from a cold and sinus infection. I plan to be back on Thursday and ease into it. Looks like a good way to improve endurance while we are getting so much rain here in N. California. And I'm going to follow it up with a weight training program.

jw

The front lower portions of our quads will be diaolguing with us tomorrow! :D

The spinning class is what you make of it.

Yep, and generally speaking, it is a little easier to stay motivated and fully engaged with a teacher encouraging you, the music playing and a group around you than it is to stay motivated sitting on a trainer by yourself---although at the moment I am doing more training individually on a trainer than in I am in the spin class.

Yep, and generally speaking, it is a little easier to stay motivated and fully engaged with a teacher encouraging you, the music playing and a group around you than it is to stay motivated sitting on a trainer by yourself---although at the moment I am doing more training individually on a trainer than in I am in the spin class.

Ok. Soon after I wrote that post I had two sessions on my own on a stationary machine bike that reads out watts where I just couldn't get motivated to complete the hard intervals that I wanted to do, and each time I made it up for it by attending a spin class the next day and having a great, hard workout both times. In addition, my gym just moved our spin classes out of that stupid dark room in to a room with windows, where with the natural light, I can see my heart rate monitor without pressing its light button and without having to bring reading glasses. LOL. Anyway, its nice to have alternatives to keep things going. :D

Glad to hear you're in the light now!

I missed my spinning class today. :( Various driving and weather difficulties.

Now you've done it, Machka.

I did TWO spinning classes this week.

From 0 to 1 to 2.

Will it never end?

The one I did today was a Saturday class - where all the "hotshots" hang out - at least SOME of the hotshots!

But, I kept up pretty good. Nice instructor, good feel to the class. They sure don't "rest" much, though. It is definitely a fixed speed bike - no free wheel.

Now that you ask, no I am not in a spinning class.

Here in North California (45 minutes north of SF) temperatures range in the 55 to 40 average (the wind is horrible in Sonoma). I try to dial in 30 miles at least twice a week, run 6 miles on the treadmill at least once and do upper body once as well.

I have cut on caloric intake as it is harder to follow a strict workout routine because of the weather. As long as I keep my heart rate for 45 minutes at cardio level three times a week I am happy, its the winter time so I am not making it a big deal. Having good control of the calories especially fat intake, no buzz, no junk food, my only addiction is caffeine.

mazpr - if the temperatures were in the +40 to 55F range here (rather than the -40C/F range), I wouldn't be in a spinning class either ... I'd be on my bicycle outside 5 days a week.


DnvrFox, yeah, they aren't known for giving people much of a break! I missed my class on Monday because it was about -45C and the public transportation wasn't running ... by the time I drove into Edmonton, all I wanted to do was curl up someplace warm. However, I rode the stat bikes at the University for a little over an hour on Tuesday, an hour on Wednesday, and a little less than an hour on Thursday ... and I rode hard, as though I were in a spinning class!! So I hope I made up for what I missed.

I spin in the Winter. Hey, I'm in Norcal too, and it's WET outside! I'm a weenie riding in the rain, so it's to spin class I go. I have my favorite instructors, they all have their own music, and most of them mix it up, as far more climbing, more intervals, and around race season, will even 'simulate' a course! A number of strong riders from my club show up in the Winter. I wear gloves too, those bars are slick. :) And padded shorts, and cycling shoes.

Funny, if the rains last too long, I get almost timid to go back on the road! No trucks crossing the line trying to spook you, the darn bike is bolted to the ground, so no falling or slipping on wet leaves or hitting debris, no dogs...;D But of course, I get out there, and I don't set foot in the gym again until the rains come back!

I spin all year, ride all year and use my trainer all year and what I have found is:

The trainer is good but unless I find a good movie I can't last more than 45 minutes. Try to mix the ride up by standing, Intervals, harder gears. There are plenty of training plans and dvd's to make this a good bad weather
or keeping fit option.

Nothing beats riding outside...nuff said.

Spin class, where shall I start.
I am 49 yo male did over 6000 road miles, ride at a A18-19 pace, am 5-11 and 210lbs.
What have I found in Spin classes is the range of the trained instructor and Bike Nazi impersonators.
My regular club has 2 classes a day and in the class there is 30% women under 27 and 30% over 45.
There are a about 25% men over 45, the rest are a mix of age groups and genders. I am the only "cyclist" in the class.
Two instructors work an endurance or interval method and allow you time to get into the proper heart rate zone and then recovery zone if needed. Each of these two have a good handle on how to make me sweat and get a great workout. The other two instructors, play the same music and it's like the HBO channel, re-run, re-run, re-run. I now skip them and use my trainer at home more.

I have been to other clubs and been subjected to the Screaming 95lb cycling Bike Nazi who has NO freaking idea in how to properely get you into the zone and doesn't have an idea what recovery is.
Such an instructor will give you nothing more than a complex and most likely will cause you physical harm. Oh yeah, I just smile as they scream it pisses them off big time.

There are clubs with great instructors, try to find them from other local cyclists then you may become fitter and stronger.
I have been to a few of the better instructors, but would have to change gyms so for me I just make do.
Spin classes are great and have a place, I usually will do a double if the weather is bad on say a Sunday.
However choosing your instructor is most important. They can make you a better fitter person but it is NOT the same as being outside or on a real bike.

My opinion? Anything is better than sitting on your couch.
What ever works, spin or trainer or stairmaster just keep yourself motivated and the sun will come out.

Rob

Hi, first post in this forum
Have been a spin instructor for 7 years. Here in the frozen north there's not much riding between November and March. In my classes people seem to like lower light levels, but not dark All the instructors I know put a lot of time into making sure the music is suitable and varied. Most of us have 8 or 10 different workout cd's , so you only hear the same music once every 4 or 5 weeks I likewise try to vary the workouts, depending on who is in the class. Classes follow the same general format, with a 5 to 10 minute warmup, a main set of 30 to 45 minites and a 5 to 10 minute cool down and stretch at the end. Try to keep the workouts interesting and make sure everyone has fun and gets a great workout. I'm 51, and the ages in my classes run from 17 yr old hockey players to people my age, cyclists and none cyclists, roadies and mountain bikers, never know who is coming through the door. MY background is in triathlon, so many of my workouts are also training for me in the winter.
I agree with Not the Slowest, it's not the same as a real bike or being outside, however, it's great for technique, cardio fitness, and it will make you faster.
Cheers, Roger

Mach, when its raining 80% of the time, 10-15 mph headwind it just makes it a miserable ride. Add up debris from the trees, cracked asphalt, trashed bike lanes because the constant rain just makes everything flithy at the end its not fun at all.

Some days a spark of bright light with no wind conditions come up, I am the first one out the door.

Rode 67 hilly miles today and it did not rain. Will wonders never cease. Got about 5 miles from the brewery and realized I still had legs left, so did standing high cadence sprints up the remaining rollers until my quads cramped. Very fun. Thanks, Jill! (my Ms. Pain)

My wife and her friends have been doing spinning over the past year. My wife's friends are all much younger and in generally better shape... they have all started dropping from the spinning classes because "their legs are getting too big and muscular".

Myself, I have signed up for my first class next week. Just in time for it to start getting warmer! Anyway they just built us a new gym at work and included in the monthly fee (about $28) are daily spinning classes. So as soon as I get my health evaluation done on Thursday, I am signed up to do my first class. I will take it easy, however, as I am donating blood tomorrow (Tuesday) and don't want to pass out!

I've taken two so far at the Y, and it's a very good workout. The only problem is they are so popular that you have to arrive early to get a bike. I plan on doing 3 or 4 each week when snowbound, and I'll probably not look at it again once the weather cracks, til next winter.

I have been taking spinning classes for years now.

I would guess the run them in the dark because many of the people are ladies. I think ladies are a bit averse to not looking "their best" so the darkness gives them cover. I don't think guys care.

Here they have loud music. I am not big on loud sounds. I don't know what the deal is with that. Many people seem to think that loud music helps them "focus" better.

They change the routines really quickly. I think people like the fast transitions. I would think they find it keeps the class interesting. Plus, it is rather like an aerobics class with many changes or what I imagine an aerobics class is like. I don't like changing things so quickly.

They do some things, which to me, are strange. They run low RPM with high resistance. I avoid that. They also do things called "jumps" which are 1-8 revolutions out of the saddle and 1-8 revolutions seated. What is with that?

As you can probably tell, I feel free to diverge from the routine.

Many people talk about how intense spin class is. I find that I can routinely get my heart rate up pretty high. It is largely because I don't have to stop for stop signs or pay attention to traffic and so on.

The nice thing are the bikes. The adjustments are crude and the seats leave something to be desired. But the bikes themselves have large fly wheels. The bikes ride a bit like track bikes and that is good. They give a nice road feel. I like them much better than magnetic resistance or wind resistance trainers.

It is a very good way to keep your riding shape when it is not convenient to ride.

From what I understand, the jumps are meant to simulate spooling up to a faster speed like at the beginning of a sprint. It taxes your muscles differently than just pushing a big gear for 20 - 60 seconds. I quite like the jumps because the worst part of any fast riding seems to be getting to the higher speed. I'd bet it builds the faster twitch muscles better too.

I'm not sure you can build fast twitch muscles. Most researchers now believe you are born with what you've got, and that most of us have approx. an equal number of fast and slow twitch, although some people might have a few more of one than the other.

However, my instructor has started this jumps nonsense too, so I just ignore her and remain standing and pedalling hard through it all. I figure what I'm doing is working on my hill climbing skills.

Another thing about those jumps .... the 8 pedal strokes standing, then 8 pedal strokes sitting part is OK, but when she gets down to 1 second standing, 1 second sitting, 1 second standing, 1 second sitting, over and over and over and over ... I'm too busy concentrating on sitting and standing to pedal, so it becomes a complete waste of time. What is the point of that part?

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A little tip for those getting started in the spinning world ... get a good night's sleep before your class. I got a little less than 5 hours last night, and I dragged through my class. I think if I'd had more sleep, I could have had a better workout.

I'm not sure you can build fast twitch muscles. Most researchers now believe you are born with what you've got, and that most of us have approx. an equal number of fast and slow twitch, although some people might have a few more of one than the other.



She is talking about hypertrophy of existing fast twitch fibers, not increasing the number of fast twitch fibers.

She is talking about hypertrophy of existing fast twitch fibers, not increasing the number of fast twitch fibers.

Yes, that's possible. I wish it would happen to me!! I have a feeling I was one of those who was born with slightly more slow twitch muscles ... I've never been fast at anything!

My Ms. Pain is a local racer and quite a decent time trialist. She's been working on me to have a go. I don't know. But she doesn't do any of that jump stuff. When we're up or down it's at least 15 seconds. She's been working us on 30 second sprints at relatively low resistances compared to real life - high cadence up, high cadence down, high cadence in TT position, high cadence up, but in aero position. Along with the usual heavy resistance grinding up and grinding down. None of this gets my HR up very much. It takes a good 5 minutes of hard climbing before much happens for me, and that's not what her spin classes are about. Songs are only, what, 3 minutes? And we'll do probably 4 or 5 different things during each song. It's a great workout and not what I would usually choose to do out on the road.

The instructor I had last year was a triathlete ... and I wish I had him again but he's in a different city. He didn't do the jumps either. One day he would work on "hills", and the next day he'd work on "sprints/intervals". It was great!

I really must get my HRM working again ... I saw red again in this class, and I think that means my HR is getting quite high. We were doing a lot of sprints, and that seems to do it for me.

Spinning Classes in my area:

1 mile away - Rec Center - 18 classes per week - 25 folks per class.
2 miles away - Lifetime Fitness - 7 classes per week
4 miles away - 24 Hr Fitness - 13 classes per week

And they are all generally full.

These are just the "Big" clubs. I didn't check out the smaller clubs.