jyl

Hi guys, coming over here from C&V. I've a question about training. Specifically, stationary bike spin classes.

I decided I didn't want to spend another Portland winter putting on rain and cold gear and going riding on the weekend after riding to work every day in the same rain gear and the same rain - made the weekends feel too much like work. So I joined a gym that has spin classes.

My question is, does spin class improve your actual road cycling? Are there tweaks you can do to make it better, I mean more helpful for your riding? What is your experience with this?

I am a total gym newbie, and the spin class I went to tonight was my first. I don't know if spin classes vary a lot, so I will describe this one.

The bikes were nice - narrow firm saddle, saddle adjustable vertically and horizontally, handlebar stem adjustable vertically and horizontally, SPD pedals, fixed gear with a flywheel and friction pad. The class was an hour, we were out of the saddle for about 45 minutes of that time. Seemed like most people were pedaling about 80 rpm. I had a hard time hearing the instructor's commands so I just copied the people around me.

Basically the instructor would have us get out of the saddle and pedal faster and faster while turning the resistance gradually higher, for about 10 minutes, ending with a 1 minute sprint, then have us sit down with resistance lower for 2-3 minutes, then repeat 2X. Then there was 10 minutes of pedaling while getting up off the saddle and sitting back down, up and down, and while doing sort of pushups on the bars. I'm not describing it well. There was 5-10 minutes of pedaling backwards somewhere in there too, which was weird.

It was a pretty good workout, I got pretty sweaty, and my calves started cramping during the back-pedaling part. My heart rate didn't get very high, I had no monitor but I didn't get the heart pounding-can't have a conversation thing that I can get on hard rides. I also didn't huff and puff and get winded like I would on a hard ride. But the constant standing was a challenge, I usually alternate between sitting and standing on ascents, rather than standing for 10 minutes at a time. And when I'm climbing standing, I'm not usually pedaling 100 rpm. I didn't get to use my pull-back / pull-up muscles much, it was just quads all the time, because I don't know how to activate those muscles when standing. The first sprints blew me up, because I cranked up to 150+ rpm like I was only going 500 meters, but we were supposed to sprint for a minute and I couldn't keep it up, that was me not understanding what was going on.

Anyway, I will keep doing it exactly like the instructor says, for a while. Then I would like to figure out if this is the ideal thing for my actual riding. For example, I wonder if I should sit more, since that is the way I actually ride?

Sorry for rambling, I am truly ignorant about this.

ColinL

Not all spin classes are like that. The one you went to I suppose is helpful for practicing standing climbs. Maybe a tiny bit useful for sprinting.

Normally they will involve more suffering in the saddle. Which is quite applicable to regular riding. I would recommend riding outside any time the weather permits, but in the dead of winter it's either a trainer, spin classes, or getting fat.

krobinson103

I don't know much about spin classes, but I have been forced to get an exercise bike and use it for my 3am rides because its too cold to get out there 3 hours before the sun even thinks about rising. Tried it today and decided its much easier than a real ride. On the plus side I can just roll out of bed and jump on the thing then ride while watching tv... on the minus I think at best it will keep weight off.

ColinL

An exercise bike with a flywheel is definitely easier to ride than a real bike.

krobinson103

The thing is you don't need to react to terrain or changes in incline. This means that the effort required to maintain any set speed is much much easier. Still, its burning calories and the calorie counter actually seems to be realistic - unlike endomondo. I think in a spin class as described above I can see it being useful in maintaining fitness so that in the spring you are at least not behind the level you have attained already. It might even be a fun way to train for a faster cadence.

tnvol123

Where in PDX did you go?

jyl

I went to the Lloyd Club, on NE Weidler and NE 9th. Seems like a nice gym, affordable, decent reviews on Yelp, but what do I know about gyms, I'm just learning. Regina supposedly does the most vigorous spin classes.

pdxtex

spinning is definitely an approximation of road riding but its a pretty good one. portland is a good place to try it out too because chances have it that your instructor may very well ride a bike also. i found that to be the case more often then not when i took classes at 24 hr fitness. and while it may not be the wind in your hair sensation of a true outdoor ride, it still pretty fun and helps keep your skills up.

ColinL

Endomondo is within 10% of my cyclocomputer for me. I have a heart rate meter on my cyclocomputer (Sigma 1909), too, which should provide all the accuracy you get from a stationary bike at the gym. Both devices know my weight, as well.

Either way, I don't count calories from exercise or when eating. At 167 pounds, I'm a featherweight MTBer and a total lard-ass roadie.

tnvol123

Thanks for the info! I checked out the 24 Hr Fitness on Holgate a couple weeks ago. The spin room seemed pretty nice. The wife and I are considering switching gyms since she works right down the road from there.

Carbon Unit

I do spin classes and they have helped especially my hill climbing. I like to crank down on the tension knob to simulate climbing a steep hill. I can really get a burn in my legs.

I tend to ignore the instructor and do what I want. I don't do the bar pushups and sit more than I stand.

Bradleykd

I did my first this morning. My instructor had us sitting and standing about equal. She had us crank up the tension to simulate climbs and that is when we stood for 2:00 max then sat and then stood again lowering and raising tension accordingly. She also gave us ideal tension and cadence for particular segments of "climbs" and "downhills."

It worked my ass off a couple of gears higher than her recommendations with 5 or 10 rpms higher cadence and my legs were shot by the end with a fast heart rate and a pool of sweat. I think it will definitely help my cycling.

Cookiemonsta

I used to do spin classes, when my nearby gym still allowed me to subscribe for a month at a time, instead of having to subscribe for a full year.

I am no expert, but my take on them has always been this:

-They do not improve bike handling skill (obvious), like you would on rollers for example.
-To get a workout in those 45-60 minutes you need to be in relatively high gear. I always felt like I trained leg strength, but not endurance.
-They are a good way to get ready for rides with a lot of climbs if you do not have any hills near you. You can engage those muscles necessary for this kind of ride.
-It will help your overall cycling. I mean, really, how can it not? My guess would be that it definitely beats having no leg exercise during the winter months.

Sorry for the unscientific approach. This is just from my own experience.

hhnngg1

The spin classes will absolutely help your riding, regardless of what level cyclist you are - as long as you push the watts (hard).

It has nothing to do with the instructor, flywheel, etc. As long as you push hard when the instructor says to (which should be often in a spin class - I've never been to a spin class that doesn't have numerous intervals), you will get a killer workout.

You only have yourself to blame if you feel that you're not getting enough out of your spin class. If your instructor is a bit too 'cute' about random arm motions, jumps, and shouting out loud (class participation), just ignore that stuff and focus on going hard when you're supposed to go hard. I just stay in my saddle, ignore all the jumps, but pound out the watts. Nobody gives you a hard time when they see the monster sweat puddle you've accumulated in the process.

Anyone who's complaining that 'it doesn't simulate road handling or terrain' is completely missing the point, and in reality, unless you're a true total noob cyclist, the technical handling is irrelevant for the most part, as you'll be gaining much more time on being stronger on an ascent than the time lost to less experience on the descent. This isn't mountain biking where you can lose gobs of time on hairy descent some of which require dismounting for less experienced riders. The limiting factor for almost all riders is their power output (not handling), which is the factor you're training in spin class.

Bob Dopolina 

Neither kinesthetic memory nor bio-mechanical efficiency benefit from spin classes (and may be hindered). Some 'bikes' are better than others and more accurately reflect road bike fit. Classes that allow you to use your own clipless pedals are preferable.

IMHO, the only benefit are the intervals you can focus on but if you're doing spin classes in winter, because it's too cold outside, it probably isn't this time of year to be doing 3 interval workouts a week.

In short, find something else to do. Running might be a beter solution.

hhnngg1

Totally, utterly disagree. Having dones these spin classes in the winter, they're great.

This whole kinesthetic thing is not true on the bike. It is for highly skill oriented sports like swimming, where there is almost no good substitute, but for cycling, the spin bike is absolutely legit for building bike power.

I will agree it won't build your bike racing tactical skills, but that's not the point - the point is to build offseason power, when there may be few to no group rides to train with in inclement weather.

Running is absolutely NOT a better solution for getting better on the bike. I can say this with absolute confidence - I run a lot year round, and while there is some x-benefit from run to bike, it's far far smaller than the benefits from hammering a spin bike to get better at cycling.

whitemax

Pedaling backwards?

Carbon Unit

Yes, a spin bike is different from a road bike in that you get the same resistance pedaling backwards as forwards. It probably doesn't benefit your cycling but breaks up the boredom.

jyl

Okay. Make sure the resistance is not too low, consider the up/down/up/down stuff optional, be willing to do my own thing if needed, and it is going to be anywhere from "good/great winter training" to "better than eating Doritos on the couch" depending on how much I put into it. Thanks!

tnvol23, just fyi Lloyd Athletic Club is $62/mo for couple/family excluding the racquetball courts which i don't use, that is pretty inexpensive if $ is a factor. But there is no lap pool, in case swimming is a priority. No contract. I haven't been there enough to have any view on if it is crowded/not, friendly/not, well/poorly-run, etc. The parking lot seems a bit small but there is street parking and nearby lots for Safeway, Lloyd Center, etc, and I bike there anyway.

Terex

I'm with the "spinning is good for cycling" group. I have previously used, and just purchased for home use, a Keiser spin bike. Helped greatly with my power and form.

As far as standing in spin class, pretty pointless. I did find out a great way to improve my out of the saddle strength though - go on a week long backpacking trip to southern Utah with a 40 lb. pack. Was amazed at how much my out of the saddle work improved when I got back.

datlas 

It's not even November yet!!

I don't have a ton to add, I would say that a spin class has the potential to improve your cycling. Certainly better than nothing.

But I would rather bundle up and ride outside. And if that's not possible I think rollers are good. If you "need" a class to give you the structure, then by all means give it a try. If the teacher tells you to do stupid stuff (like "jog" up/down every 5 seconds) just ignore.

Lastly, you may find a more favorable Female:Male ratio than you are used to.

Personally, I would rather bundle up and ride...or hit the rollers...or go for a run.

Jed19

Not true. I try and spin once or twice a week (depending on how I feel), and I can categorically tell you that my ability to ride out of the saddle on climbs improved dramatically because I specifically worked on it in spin class. I have two favorite instructors, they both ride road bikes, but still, I try and work on specific things (why I am always at the back) I want to work on. I have noticed quite an improvement in leg speed ( I always do one-legged cadence drills for a full three minutes to end my workouts, even though instructors do not do these drills), overall stamina (due to intervals) and also the ability to push high gears.

My take on spin is that you can get a lot from it. I should note that I am a strictly recreational/enthusiast cyclist. I do not race, nor have any aspiration to.

Finally, I always go into a spin class with a plan in my mind on what I intend to do. Instructors have to cater to everybody, but only you really know what it is you are trying to improve.

dtrain

Is it just me, or is this question asked 10-12x around this time each year?

Steve530

The health club I go to offers at least three different types of spin classes - endurance, strength, and interval training. Each has different goals and a slightly different mix of resistance, cadence and positions. IMHO, you need to understand what the class is about and make an effort to follow the class. Also, a heart rate monitor is really helpful to gauge your work load and set the resistance at a proper level.

Check the info here.

Bob Dopolina 

Incorrect.

Once you develop some skill on the bike get back to me on this.

I suggested running as a winter substitute because you spend less time in the elements and you can keep an aerobic base over the winter. Heck, you can even do sprint intervals if needed. A much better activity would be a field sport that has running and lateral movement that can help restore some core balance lost during the cycling season due to the very limited range of motion in cycling.

Before you tell me I'm wrong about this, too, there is ample material available to support this so please don't make me google it for you.

Spin classes are of some benefit but the longer you cycle the less beneficial they become.

Cycling...there is no substitue. <<<Let's see who gets that sunreference.