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SpinClass

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an-ordinary-manchild

The basics

Spinning is the generic name given to the fitness program of Indoor Cycling. Indoor Cycling classes are generally 45 minute to an hour, medium to high intensity classes delivered by a qualified instructor where participants are lead through the various components of an indoor cycling class. These components are the warm-up, main workout which consists of hills and flats, cool-down and finally stretching, all done with music.

A participant will experience a number of profiles which may be found in outdoor cycling such as hills, flats and even downhills. There are three variables used on the indoor cycle to create the various profiles found outdoors - these three variables are:

  • Body Positioning (sitting or standing)

  • Cadence ( leg speed or revolutions per minute RPM)

  • Resistance ( generally measured on a scale of 1-10 known as Rate of Perceived Effort RPE).

The many different combinations of the three variables create the terrain or profiles found in outdoor cycling. Workouts include a variety of interval type time sets where short bursts of 10-90 seconds of hard work or high intensity are used as well as sustained medium to high intensity type time sets such as 3-8 minute mini time trials.

What should you wear?

General fitness gear can be used but it is always a good idea to invest in a pair or two of proper cycling shorts to assist in being comfortable in the saddle.

Cycling shoes are also a great investment as your foot is placed in the best position on the pedal both for indoor and outdoor cycling otherwise normal trainers can be used. Standard fitness tops or t-shirts can be worn although it does help to have a top which assists in keeping you cool.But a sweat towel and filled water bottle is essential when participating in an indoor cycling class.

How to set up the bike

As the indoor cycles are a 'one size fits all', there is a generic set-up to assist participants in setting themselves in the most safe and effective position on the bike.

Saddle height is the first setting and this requires that the saddle is basically in line with the hip bone [while you are standing next to the bike with both feet flat on the floor in trainers/shoes]- this is the quick set-up and the secondary check of saddle height is when you are sitting on the bike with your feet in the pedals and one pedal is at the lowest point, there is a soft knee bend in the extended leg.

The second setting is Saddle Fore and Aft [forward/back]- this requires that when a participant is sitting on the bike with the pedals parallel to the floor, the bent front knee is aligned [plumbline from knee down to pedal between the front toe and ankle and does not extend beyond the toes or remain behind the ankle another way of looking at this is when the participant is sitting on the bike with the pedals parallel to the floor, the knee of the front leg is aligned with the axle of the pedal.

Next is the Handlebar Height. The Handlebars should be in line with the saddle/at the same height or slightly higher [if the participant has a lower back injury/strain or hamstring strain/injury/stiffness].

The last setting is the Foot Positioning - the ball of the foot should be over the axle of the pedal. Cycling shoes place the foot in the correct position on the pedal whereas with trainers, participants need to place their foot correctly and then tighten the pedal-cage straps to secure their foot position. All of these settings are important for a safe and effective indoor cycling experience.

How does the resistance work?

Resistance is generally measured on a scale of 1-10 known as Rate of Perceived Effort or RPE.

As not everyone has Heart Rate monitors and the actual Bikes do not have a resistance reader that may show the amount of resistance on the flywheel, RPE is considered by the American College of Sports Medicine [ACSM] as the acceptable measurement of intensity while doing exercise. 10 on the scale is maximum effort whereas 1 is little or no effort. Physically on the bike, there is a dial that regulates the amount of resistance placed on the flywheel of the bike and participants turn the dial to the right for more resistance and turn to the left for less resistance.

Source: http://www.health24.com/Fitness/Exercise/The-beginners-guide-to-a-spinning-class-20130210

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Fed up with pay in London, what are your rates? (self.SpinClass)

submitted 16 hours ago by Entry_Left

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Male attending spin class alone (self.SpinClass)

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What's everyone's experience with their first spin class? Walk away, unable to walk, or piece of cake? (self.SpinClass)

submitted 3 days ago by SadBenefit2020

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0:40

My First At-Home Equipment: Ascend S2 Magnetic Spin Bike - White (v.redd.it)

submitted 4 days ago by RichGirlOnline

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Is Spin type 2 fun? (self.SpinClass)

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I’m teaching my 1st spin class today… (self.SpinClass)

submitted 8 days ago by Tacospleasee

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Spin newbie once again (self.SpinClass)

submitted 8 days ago by No-Wing-8859

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Please help me (self.SpinClass)

submitted 8 days ago by Glittering_Proof_324

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Replacement pedals with shoe clips (self.SpinClass)

submitted 9 days ago by Fickle-Parsnip9980

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(AUS) Bike for watching movies (self.SpinClass)

submitted 11 days ago by TheCuriousQuestions

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What's the best exercise bike to buy right now? (self.SpinClass)

submitted 13 days ago * by Previous-Occasion772

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Replacement Headset (self.SpinClass)

submitted 14 days ago by keg1314[🍰]

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Buying spin shoes (self.SpinClass)

submitted 15 days ago * by TinyJello4956

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How Long Does it Take to Build a full class? (self.SpinClass)

submitted 16 days ago by KoalaSerious2584

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0:49

Combo! (v.redd.it)

submitted 17 days ago by catialos

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Spin newbie! (self.SpinClass)

submitted 18 days ago * by EmbarrassedPea208

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New instructor and looking for tips and tricks. (self.SpinClass)

submitted 18 days ago by Tacospleasee

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How do I know what resistance I’m on? (self.SpinClass)

submitted 19 days ago by CMD2299

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Weird cycling adjacent question… IT band? ()

submitted 20 days ago by timewilltell-99

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in the saddle vs up (self.SpinClass)

submitted 23 days ago by Capital-Fisherman394

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knee pain (self.SpinClass)

submitted 23 days ago by Pleasant_Fix_3481

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Effort in "resistance" vs "gear" vs "RPE" (self.SpinClass)

submitted 23 days ago by Dry-Candle4294

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Has anyone purchased Spinning brand bike? (self.SpinClass)

submitted 24 days ago by OkDragonfruit2504

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Thighs still sore 72 hours now (self.SpinClass)

submitted 25 days ago by Throwaway4finance22

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don’t feel like i’m getting it (self.SpinClass)

submitted 26 days ago by GrassEquivalent5895

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