Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Spin Class -- Preparing for Century

I am preparing for another century and have been wondering if taking part in a 3 X per week spin class at the gym IN ADDITION to my normal road work preparation would actually be a benefit or not. (My normal preparation for the 8 weeks or so prior to the century will consist of: 4 - 5 rides per week of approx 20 miles each to include interval work plus one longer ride on each weekend -- ratcheting up the mileage of the long ride a bit each week to 80 -85 miles the week before the century) I am 66 yrs, 200 # and completed last century in approx 5 1/2 hrs ride time. Century is a flat course in Florida -- lots of heat/humidity. Your thoughts/experience will be appreciated. Thanks

A properly conducted spinning class can kick your butt. Some of the folks who lead those classes can encourage/threaten/berate you into doing more than you normally would on your bike out on the road.

Spinning is not much for endurance but will be good to very good in getting your
muscles accustomed to bursts of output. At 5.5 hrs total or ride time you will be
riding with groups that will tend to have some uneven riding speeds and spinning
will help with those occasional accelerations. One index of your work load in spinning
is how warm the resistance wheel is at the end of the class. If the wheel is hot
that suggests your resistance settings are enough to give you a workout. Compare
your wheel temp with those of others in the class and the instructors. If your wheel
is just a bit warm you are coasting, as if soft pedaling down a gentle grade.

We had a rider who decided to join us for a 208 mile ride after only 3 weeks of on road training. She is a spin instructor (lots of classes) and she has done this ride several times in the past. Her first road ride was a 60 mile ride on a Thursday, on Saturday she joined us for an 18.5 mph avg (entire ride) double metric. Then a 2 more weekend centuries, spin classes and during week rides. I wouldn't recommend anyone do this, I didn't think she'd survive the ride (a problem of saddle time not strength). She not only amazed me with the ease in which she handled the ride but with the strength she had at the end of the ride. She went out dancing after wards! Like I said, I don't recommend this as a training plan. Sound like you want to add spin classes to your road plan, that's good.

My $02 worth, as I go out on a limb.

3x per week is probably too much.

If you were a ride buddy, I'd recommend twice per week, max, follow each session the next day with a one hour Zone 1 ride (embarrasingly easy) or OFF. Long ride on Saturday, and on Sunday do 1/4 the distance of your long ride.

Make sure at least one day off per week.

Good luck on the ride.

If you get a good spin instructor, yes, spinning can be very beneficial. I was going to a class 2x a week the winter before last led by a triathlete ... and it was good!!! Since it was at a local recreational centre I followed my classes with either a walk around the track or jog on the treadmill for about 30 minutes and about 30 minutes of weightlifting.

Last winter I attended a class which wasn't quite as good but it helped keep me in better shape over the winter than I would have been otherwise.