You’ve seen the hype, you’ve heard about how transcendent a ride can be, you’ve seen all these cool videos of spin classes on social media and you want IN. I get it. Honestly, it’s kinda ridiculous that having this much fun on a bike and vibing out to your favourite tunes is considered a workout, but here we are.
However, those first few rides can be intimidating and there’s a few things you should know to help you ease in to your spin journey flawlessly;
Bike set up is key
You’re gonna be tempted to set your saddle really low. DON’T DO THAT! Proper bike set up is imperative to an awesome spin experience. Here’s how to set your saddle to the right height: stand next to the bike, lift the knee closest to the bike up to a 90º angle – the saddle should be parallel to the top of your thigh. When you’re on the bike and your foot is at the bottom of the pedal stroke, there should be just a very slight bend in the knee. This way, you are working your whole leg (quads on the way down, calves, hamstrings and glutes on the way back up) through the pedal stroke. If your saddle is too low, you end up mainly using your quads, as there just isn’t enough room for the other muscles to get involved. This makes for an uncomfortable ride and your hip flexors will not thank you. So, get that saddle up!
Your handlebar height should be level with your saddle or higher. Set them a little higher if you have any back issues, are pregnant or you’re a bigger bodied babe – the higher handlebars will make it more comfortable for you. You mainly want to ensure that when you’re riding out of the saddle, your knees aren’t hitting the handlebars.
Use the resistance
In rhythm-based rides, the goal is to hold the rhythm of the music with your legs, while always feeling a tension under the pedals. Make small additions of resistance until you find the sweet spot. And remember, you will be adjusting resistance throughout the ride. The resistance is the basis of the workout. You should never be riding with no resistance. If you find yourself able to pedal much faster than the rhythm of the music, you should add resistance. If you find you’re going slow, it feels really heavy and you can’t keep up with the rhythm, you should take some off.
In your first few rides, make this your focus; just getting used to the resistance and how it feels on different tempos.
Focus on your form
When you’re seated, your bum should be at the back of the saddle, shoulders relaxed, chest open and a light touch on the handlebars. When you’re out of the saddle, your weight should be over it, so your bum will be tapping the saddle with each pedal stroke. Use your core to keep you centred. You shouldn’t be leaning forward and putting your weight on the handlebars. Always think about keeping your feet flat on the pedals.
The rhythm is gonna get ya!
Probably the most challenging thing for beginners in a rhythm ride is holding the beat. Don’t be discouraged! It takes time. The best way to master it is to try holding the beat in intervals to begin with; so you will hold the rhythm for 20 seconds, then relax a little and recover for 20 seconds, then get back on the rhythm again. Once you feel yourself getting into the groove, see if you can up the amount of time you hold the rhythm; maybe you hold the rhythm for 30 seconds and then relax for 15. Before you know it, you’ll be able to make it through a whole song, on the beat, looking like a pro.
Don’t worry about choreography
In rhythm-based rides there are usually choreography combos that have you in and out of the saddle, moving back and forth, doing push up variations. Some videos online have really complicated choreography combos and that can look really intimidating! When you first start riding, choreography shouldn’t be your focus. Just get used to the bike and the resistance, try to ride to the rhythm and just vibe out to the music and have a good time – those are the main priorities. Choreography is fun and adds more of your body in there with a focus on coordination – it’s fun, but never mandatory. Think of it as the extra spice on a good meal. Once you’ve mastered the basics, you can challenge yourself with adding the choreo, but ensure your riding style and form are top tier and you can maintain those when you add those smooth moves.
Progress over perfection
Don’t worry if you’re not hitting every beat and nailing all the choreo. As long as you stay on the bike and keep moving, that progress! Be patient with yourself. Have fun and enjoy it, sing extra loud to the songs you love and whoop for yourself when you master something you couldn’t the last time.
You get out what you put in.
Awesomeness awaits!