Comments on: Pulling Up, Spin Class Tactics

By: Natalie

Natalie — Wed, 01 Feb 2012 01:53:40 +0000

@Ehsan, good luck with the spinning! Great to see this is an effective cross-training exercise for soccer. You will no doubt get better with practice.

@Phil, my experience for best practices while standing are that your head and upper body should indeed stay as still as possible. It is an incredible core work-out and will take practice. The bulk of the work should come from the support of your core and the use of your legs to maintain the balance but also the push and pull motion. I’ll see if I can get some others to chime in!

By: Phil

Phil — Tue, 31 Jan 2012 20:12:01 +0000

Great information. I just started spin class as a method of cross-training and it’s great! I have a secondary question about form. When standing and pedaling – should your head and upper body stay as still as possible like in running – or should there be an up and down (or side-to-side) motion? I figured that would be an easy answer to find…and haven’t been able to.

Thanks for the great info!

By: Ehsan

Ehsan — Fri, 27 Jan 2012 04:06:57 +0000

I started attending an indoor cycling class several weeks ago to get into better shape for the spring soccer season. Little did I realize how tough it would be, especially pedaling while standing. During the classes that I’ve attended so far, I’ve only managed to pedal while standing for about 30 seconds at a time. I knew I wasn’t doing something right because my quads ached so badly afterwards.

So, thank you so much for the informative section on efficient pedaling techniques. I’m going to practice hard to get that part right.

By: Natalie

Natalie — Wed, 05 Jan 2011 11:55:33 +0000

Lizette, I just started ‘riding’ at home with my bike on a Blackburn trainer. I am trying to mimic the routines we did in spin class but I have a long way to go before I am getting the same type of work-out as when I was following an instructor. So far, I think having a good and diverse playlist is key. From there you can alternate sprints with climbs and that will be enough to get you started. I’ll be looking for more resources on how to have an “at home spin class” and will be sure to share what I find. Happy spinning!

By: lizette

lizette — Mon, 03 Jan 2011 23:10:33 +0000

ok im glad i came across this.. i realy want to join spin class but unfortunatly the hours they have, i cant make.. so i was thinking of doing my own spin class. is this a good idea and what important factors must i fallow since i will not be using an instructor

By: Natalie

Natalie — Fri, 25 Jun 2010 01:30:40 +0000

Christine–glad you found this post helpful! Happy spinning!

By: Christine

Christine — Fri, 25 Jun 2010 01:08:27 +0000

I just got back into spinning again and was searching the internet high and low for some tips and could not find anything about pedal strokes…till I came here. Thanks!!

By: Alex B.

Alex B. — Mon, 07 Jun 2010 18:21:10 +0000

One legged drills are important skill routines to help develop good pedal stroking for both off and on road biking. However, taking the non pedaling foot out of the cage or off the pedal is not good form and contradicted. It is suggested you just allow the off leg to follow or fall weak. Taking the foot off the pedal causes the other leg and your core to contort or adjust to having support from only one side. This subconcious adjustment can take you out of good alignment on the pedaling side – knee over the pedal, smooth circles.

By: Samantha G

Samantha G — Sat, 20 Feb 2010 23:27:10 +0000

I don’t have a trainer, so just on a spin bike. I’d do them on a trainer, too, if I had one

By: Natalie

Natalie — Fri, 19 Feb 2010 12:55:10 +0000

Hey ladies, thanks for checking out the post! @BostonRunner, definitely give it another try. Figuring out a comfortable seat position is definitely trial and error. It’s such great cross training for running! @Samantha, Great suggestions. You’re right, the one-legged drills do force you to focus on form. Do you do them on a road bike or just on the spin bike?