With Storm Ciara blowing all sorts of weather around the UK, your morning run or ride is bound to be brisker. Have you also noticed the sun is rising later than you? The winter is a great time to take advantage of your local fitness facility programs. As an athlete, you should try to change your workout routine every so often. Periodization offers new challenges to your body, which creates improved performance as well as prevents boredom. “Spinning®” or “group indoor cycling” (GIC) is a low-impact, high-cardio workout that compliments many types of sport training. If you enjoy a class that gets your heart pumping, GIC might be the class for you! Being indoors on a stationary bike allows you to maintain your intervals, distance, and/or sprint training without the dangers of running in the dark or slipping on ice.
If you have never attended a GIC class before, I have a few tips for you in order to survive your first class. First, arrive to class about 10 minutes early and let your instructor know it is your first time. The instructor will be able to fit the bike to your height. The seat and handle bars can be moved up/down or front/back, tailoring the bike to your body size. Bikes have markings making it easy to set up again at your next class without help. You can either write these down in order to set up your bike the next time or snap a photo on your phone. Feel free to adjust the bike during class if it feels uncomfortable (as long as the studio isn’t dark). Be sure you understand how to adjust the resistance and how to brake too.
Thanks to Mel Thomas for the photo.
Second, bring water and a small towel. You will probably sweat and become thirsty during class. Most instructors don’t mind if you need to step out of class for a drink or some air, but it is best to be prepared. For a 45 minute spin class, you need to drink 1.2 liters (or 40 ounces) of water (yes really). Take little sips throughout class to avoid getting a stitch (cramp for you Americans out there). If you don’t finish your bottle of water during class, aim to finish it over the next hour or so.
Clothing can be key for an enjoyable class. Longer shorts prevent chaffing and shoes with a firm sole are best to keep your feet flat on the pedals and avoid foot cramps. If GIC something you enjoy, consider investing in a pair of cycling shoes with SPD clips (check with your gym that they will work with their bikes) as they promote effort throughout the pedal stroke. Both your quads and hamstrings will be working hard during the class. Personally, I like to wear sleeveless tops when I spin to keep cool as my facility doesn’t have a fan or air conditioning. Long trousers with a loose hem can easily become stuck in the pedal. If you want to cover your legs, consider leggings or something that is tight around the ankle.
Thanks to Isabel for the photo. Visit her website www.onmytrainingshoes.com
Finally, be prepared to try GIC five times before you decide if you love it or hate it. The first class, you will probably be out of breath and your bum will be sore. If you need a rest during the session, remember to keep your legs moving (but with less resistance or slower cadence). Remember, if you don’t like the method of one instructor (or their music selection), there are many others out there that could be the right fit. If you can’t make it out of the house, do some research on Peloton or Bkool as options to train in your home on a stationary bike. You can ride along to these two Global Cycling Network videos I am in if you fancy a giggle. Setting up your road bike on a turbo trainer is not safe for mimicking the movements of GIC. Please be safe and sensible. Feel free to take these videos to you gym if a class is not scheduled and use the appropriate bikes there.
60 min class (you can see me in the one)
Go out and try a cycling class. Let me know what you think about indoor cycling in the comments below.
My friend, Carrie, enjoying her Peloton bike.
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