Resistance levels
Resistance levels are from 1 to 10, where one is the easiest (only used when at rest) and ten is your maximum effort. The resistance numbers are levels of perceived effort. There is no absolute system of resistance, such as making one turn of the knob for each increase in resistance. It all depends on your fitness level. Everyone in the class will be at a different fitness level, so each person will have a different system of turning the resistance knob. It may take you 5 turns of the knob where you reach your maximum effort (level 10). It is also possible that it takes you 8 turns to reach maximum effort. Everybody will be different. It could even change according to your energy level that day. It is up to you to decide how to adjust the resistance knob.
Pedalling
To the uninitiated, the natural tendency is to only push down on the pedal with each leg during each rotation. To be efficient and have an effective workout, a better technique would be to push down on the pedal with one leg, while also pulling up on the opposite pedal with the other leg. This exercises both legs fully during the downstroke and upstroke of the rotation.
The best pedalling technique is more complicated, but we are not trying to be competitive cyclists. If you would like to try it, please come speak to me and I can run the drill with you which you can then use during the class.
Make sure your feet are secured in the pedal’s toe cage. Tighten the strap so that they do not accidentally slip out during exercise. If you’re using cycling shoes with clips, then applying the pedalling technique will be even easier.
Head position
Always keep your head up and looking forward! Do not look down at your handlebars. As you get fatigued, there is a natural tendency for the head to drop. Be aware of this, and over time, it will become second-nature to keep your head facing forward. If your head does drop due to fatigue, simply take a short break to recover, and resume the exercise when you are ready. It is better to rest and have good technique, than to continue to power forward but have poor form.
Be aware of your body posture on the bike:
- Always keep your back straight. Do not slouch or hunch your back.
- Keep your elbows slightly bent. Do not lock them.
- Shoulders are to remain relaxed. Do not pull them upwards.
As you fatigue, you may be doing one, or more, or all of these things. This is a signal from your body to take a break. Take a rest and resume when you’re ready. Proper technique is more important!
Balance
When pedalling off the seat, the majority of your weight should be over your pedals. You should be relying on your legs to keep yourself up, and be light on your arms. If you’re new to Spinning class, you will have a tendency to use your arms to support yourself. This is expected, and as your strength and balance improve, your goal is to rely on your legs to stay up.
Effort & Pace
Spinning class is not a competition! Everyone in class will have a different fitness level, and you do not know your neighbours’ fitness. You should focus on your workout, your technique and your breathing. Most importantly, enjoy the music and have fun!