Spinning Classes
 

I have a gym membership to a local gym. I don't really utilize it much during the summer because I can get out and ride my bike outside. They offer spinning classes, and I was looking into them, and I was wondering if anybody has taken these classes and if so are they useful or are they just a waste of time?

I do spinning classes a bunch during the winter. It's certainly an improvement over doing nothing. Every instructor runs their spin class differently; i.e., some run it like it's an aerobics class (which sucks) and some run it as if you're doing real intervals (which is awesome). You have to check out a few instructors to see how much you like their class "style".

Resistance on a spin bike feels very different from "real road" resistance.

All that said, I like spin classes during the cycling off-season at least. It's something different, helps keep things fresh, and they're fun (if you can find the right instructor).

Like all group exercise, it depends on the instructor.

At my gym, the spin teachers are usually serious cyclists, e.g. racers, MTB, USAT coaches, etc. They know from personal experience how to push your cycling to the next level. Even the beginners improve under them. They teach spinning as a way to do what they love ad get paid for it.

Other gyms teach spin teachers what they need to know, but the teachers may not be serious cyclists. Such classes are a waste of my time. They provide a good workout, but not like being on the road.

They certainly aren't a waste of time. Quality varies, as has been stated, but at worst they offer an intense workout and use cycling-specific muscles. Perfectly reasonable way to help keep yourself in shape during the winter.

I started going to a gym two months ago, planning to start biking soon. I decided to try a spinning class, in part out of curiosity. The instructor was a cyclist, the bikes Lemonds with SPD pedals. I found I worked harder than I would have on the fancy trainer bikes (virtual tours on screen) and that the routine had sufficient changes to keep it interesting. My first spinning class occurred before I started riding my 35 year-old bike. The gym and spinning classes definitely made it easier to start biking (30 miles week 1, 60 miles week 2, 38 & 23 mile rides to start week 3). This is faster than I could have ramped up without the classes. I am still taking the classes once a week, although twice I've had to bail before the end of the hour.

I have not been taking any rides over 5 miles on the three days I do gym (I work very near my limit) or a fourth day when I do the spinning class. I am not sure I could do the weights right after the spinning class - maybe I will test this one of these weeks if it rains on the spin class day.

Big picture (for me) is the spinning class can be very hard-core training and something that would be hard to duplicate on the road.

does anybody know how long the spinning classes are?

i've never been to one and would like to start next week. the only thing is that it starts 6am, but i need to be there by 5:20am so i can get a spot :|

The spin classes at the gym I go to are an hour.

must be a brutal hour :P

I wouldn't know.

oh, i just assumed you knew because you went to some.

Like others have said, you might have to try different instructors out before you find the right one(s) for you. Be smart about what you're doing - if it hurts, don't do it even if everyone else is. Make sure you get set up properly on the spin bike by someone who knows what they're doing. Just like a 'real' bike, a poorly set up spinner will trash your joints. Most classes are taught at an intensity that is way too high to be useful for most people if they attend classes regularly. Make sure you're not blowing your training program by going too hard when you're supposed to be having a recovery day. It's your class, the instructor doesn't know what you've done in the days leading up to that class or what you're planning to do in the days after class - stick to an intensity that will serve your needs. For HIT days though I find them invaluable - the spin room is a very safe place to realize your limits; no traffic, no potholes, no dogs, no actual wheels on the bike, you can focus on your effort.

Some things NOT to EVER do, no matter what the instructor says - and yes, most of these are common sense but I'll mention it just the same:
- Never have NO resistance on the bike (there's a difference between 'light' and 'none')

- Just because you CAN spin your legs at 140 rpm doesn't mean you should. Keep your cadence between 60 - 110 rpm. If your legs want to go faster than 110rpm, add resistance. If you feel yourself bouncing, add resistance. Generally speaking, if you need to do something to increase your HR intensity, err on the side of adding resistance NOT speeding up. You get the idea - with very few exceptions the single most important thing you can do to enhance your spin workout is to add resistance.

- If you are set up properly on the bike and your knees want to track out or in or where ever, just let them. Assuming set up is correct, if an instructor tells you to pull your knees in tell them thank you but no. The Q-factor on spin bikes is stupid large compared to a road bike and it sometimes makes for goofy riding form.

- Common moves spin instructors teach that you should NEVER do (ever, really, don't do these) 1) Hovers/freezes (where you lock your hips over the saddle and try to remain as still as possible while you're in a standing climb or run) 2) Standing runs without resistance 3) 'Popcorn' jumps (transitioning between seated and standing: give your body time to adjust to the change - most people need at least 10 seconds to adapt, changing position before that is asking for injury; these are common - you can do every other one or just do 30sec up/30 sec down etc.) 4) push ups/rhythm pulses on the handlebars

Just use your judgment - spin classes can be a lot of fun. Think of it as cross training for cyclists. It's not exactly the same as riding a bike but it's fun and social and can get your cardio in shape so you can hammer away at the next club ride.

+1 to above...

Try it and see how you like it.

I tried one at my YMCA, it was run by someone who knew nothing about cycling.

I would rather just ride outside, or if the weather is truly terrible (ice on roads etc) ride the trainer and/or rollers.

That said, I encourage anyone to try it and see if you like it. But be prepared to ignore the instructor when she/he tells you do hovers, "jogging" etc.

ps the other benefit, perhaps, is a more favorable F:M ratio, if such things matter to you...

Spinning is a completely self-directed exercise. Irrespective of who the instructor is on a given day, I tailor the workout to my training schedule. If I am doing base building, then I spin with greater RPMs and lower tension. If I want to get my heartrate up, I add tension. As is stated above, it is much easier to deal with spinning classes if your instructor is actually a roadie (or otherwise a cyclist) and is specifically doing the workout to make you better on your bicycle. But, even if the instructor has no real cycling experience, you can still do what you want. Make lemonade out of lemons.

Some of the lifting guys go to it for their cardio and say its not too terribly hard.

It's all in the class and instructor as others have said. I've been to some that are killers. One involved a ten minute simulated climb where every 30 seconds you increased the resistence until you are standing half way through. Then you keep it up until you can't turn the crank anymore. Do that three times!

Don't do that 1, much less 3 times. Unless of course you are genetically engineered to have superhuman leg strength.Don't add so much load that you start slowing down below the 60rpm mark (55 if you cycle outdoors and ride a lot of hills.)

There are some excellent spin instructors out there - you just may have to disregard the crazy ones. And usually you won't be alone - at my gym there's always a group on one side of the room that opts out of the 2-count jump-a-thons.

+1

I do a lot of spinning in the winter, but I had to find a couple of instructors at my gym whose style I liked. One of my spin instructors rides for a local race club in the summer, so his class is very geared towards off-season training for cyclists. There are a couple of others who also teach a good class (even though they are more aerobics-oriented), and I know those instructors also ride outside. But there are definitely some instructors that I don't bother with.

I've been to a few spin classes and enjoyed them, but finding it hard to fit in with what I want to do right now.

Worse case scenario: You get one hell of a cardio workout. The thing I find with going to a class vs working out alone - having the music pumping and an instructor barking at me tends to push me harder, and I knew if I was 'alone' - I probably would have lamed out and gone easier by that point.

meredith miller is an instructor here in FC during the off season

her class is awesome

Just don't model your pedal stroke on what the instructor/classmates are doing. That's what cycling videos are for.;)

Nuts, I spin occasionally and #1, 3, and 4 are like my favorite parts. If it doesn't hurt then is it still bad?

All of the cautions others have listed should be kept in mind if you're new to spinning. But, like kit says, if you feel like doing something, and it doesn't hurt, go ahead. I used to be into the "good instructor" mindset. Now I'm in the "as long as the instructor doesn't talk too much" mindset and follow my own needs on any particular day.

If the instructor's routine fits my general needs, I'll follow it. But if I need something different that day, or if I'd rather follow the tempo of the music, that's what I go with.

Our gym has Kaiser spin bikes that use magnetic resistance. They are waaaay better than traditional spin bikes that use felt pads. As a recreational rider, I find that spin classes on the Kaisers are very effective in developing useful cycling power.