Cycle into A Spin Class
Spin bikes, you either love them or hate them. If you’re not an avid cyclist, then the thought of getting onto a bike at the gym probably won’t interest you at first. But the difference between the two, is one is used by cycling out on the road with probably a lot of traffic around them and the other is used by getting onto a stationary bike at the gym. Keyword here being stationary.
The Benefits
Safer than road cycling
Allows for interval training
Provides a low impact work
Boost cardio fitness
Boost brain function
Burns body fat
Strengthens legs and lower body muscles
The Bikes
The award-winning IC7 Indoor Cycle combines a sleek design, maximum user comfort, an engaging digital experience and an accurate Watt Rate Direct Power Meter. This truly is a one of a kind indoor cycle bike that not all gyms use. You can also connect to your bike to the ICG app to log your sessions, track your fitness and challenge yourself.
The Class
Here are a couple of tips that will help you get the best out of your class workout.
Arrive early - the setup of your bike is key to maximise your performance during the class. For the next 30/45 minutes there will be no break stops to hop off your bike and adjust. Therefore, it is crucial for your seat to be in the right position and your feet straps adjusted accordingly. There is nothing worse than constantly stopping and starting during your class, when you want your heart rate to be staying up. The correct setup of your bike will also reduce the risk of injury or discomfort during the session.
Know your resistance levels - too much resistance and you will feel like you're riding through thick wet concrete, too little resistance and you will feel your legs spinning far too quickly for way too long and you will start to feel out of sync with the music. This will do you no good and leave your muscles weaker and your saddle in some sort of discomfort. Listen to your instructor, follow their lead, they will have a playlist synced with music and tell you when you should change your resistances and speed. After all, they are more experienced than us.
Don’t grip the handlebars too tight, it can be tempting to grip onto the bars tight when you’re pushing with your whole upper body weight from your shoulders down to your wrists. This pressure should actually be travelling through your core, which should be engaged, and used to hold you up. To prevent this from happening, lift your fingers off the bars from time to time.
Breathing is important - some people may look like their cycling with such ease and others limped over catching their breathe. Breathing is key here; your muscles need oxygen to work so take a deep breath. Slow down if necessary but try to come to a complete stop, you still want the heart rate to stay up.
Make sure you bring a towel. The intensity of the workout may get your head whirling and your heart racing. One thing for sure is the constant pedalling will be making your body temperature rise which promotes sweating and now you will be burning some serious calories.
For the ladies, good support is everything - since you will be moving in and out of your seat as you cycle, you want to make sure that you are wearing a good supportive sports bra otherwise you will be leaving your class feeling very sore and uncomfortable.
Keep your fluids up - hydrate, hydrate, hydrate. You will be working an absolute sweat in this class. There will be little rest but always opportunities to have your water. The rooms are generally dark, closed in spaces with only a couple of fans to move the air around. The last thing you want is to be getting off your bike dehydrated and a little dizzy from pushing yourself.
Be prepared for some tough love - your instructor is there to guide you through your class but more so to motivate and push you to work harder. If you want results, then you need to put the hard work in. Don’t just keep yourself going at minimum resistance. You won’t feel as satisfied as everyone else in the class.
Now, take in those key pointers to the next class and get ready to feel the burn. The endorphin release you will feel afterwards will make you want to come back.
Our Pursuit Studio offers 3 different Cycle Classes - Classic, Power and Sprint using the latest IC7 Indoor Cycling bikes by Life Fitness. Colour coded workouts for a complete dynamic and in-depth cycling experience.
If you have any questions, head down to our reception desk who will be happy to give you more information about our classes.
