Whether you’re here to unleash exam stress or just vibe to the bass, proper technique is the difference between a ride that transforms you and a ride that breaks you. Check your ego at the door, clip in, and lock down these essentials before you touch that resistance knob.
Resistance levels
Forget guessing turns, our resistance runs on perceived effort (levels 1 through 10):
- Level 1: Coasting downhill on a breeze (strictly for rest and warm-ups).
- Level 10: An absolute wall of mud where every pedal stroke feels like pulling teeth. Your absolute maximum effort.
The Golden Rule: There is no magic number of knob twists. Five full turns might be Level 10 for you today, while your neighbour needs eight. Fitness fluctuates, sleep happens, stress builds. Listen to your body, not someone else’s flywheel. Everybody will be different. If you aren’t feeling challenged, crank it up. If your knees are screaming, back it off.
Pedalling
Rookie mistake #1: treating your pedals like stairs and pounding down on them. You have hamstrings and glutes for a reason—use them!
- The 360-degree stroke: Push down hard with one leg while actively pulling up on the other pedal. Smooth out your pedal stroke to activate every muscle in your lower body and save your quads from burning out early.
- Lock it down: Cinch those toe cages tight so your feet don’t fly out at 110 RPM. If you’ve got SPD clips, snap in and feel the instant power boost.
But we are not trying to be competitive cyclists here! Just do your best! Want to master pro-level pedal mechanics? Come catch me after class for a quick pedalling drill!
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.
Head & posture
When exhaustion hits, your body will try to fold like a lawn chair. Don’t let it.
- Eyes forward: Stop staring at your handlebars. They aren’t going anywhere. Keep your head up, neck long, and eyes locked ahead.
- Unshrug your shoulders: Drop your shoulders away from your ears. You’re riding a bike, not wearing your shoulders as earrings.
- Soft elbows, straight spine: Unlock those elbows! Keep a micro-bend in your arms and keep your back flat. No hunching.
If your form degrades into a slouched mess, take a break. Lower the resistance, sit tall, catch your breath, and re-engage with power. It is better to rest and have good technique, than to continue to push forward with poor form. Crappy form builds injuries, not muscle.
Balance
When we rise out of the saddle, do not dump your body weight into the handlebars.
Your legs are doing the heavy lifting here, not your wrists. Your hands should hover lightly over the grips while your core and glutes hold you stable over the pedals. If your wrists hurt, you’re leaning forward too much. Shift your hips back over the seat and make those thighs work for it.
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.
Stay hydrated
Bring a full bottle and chug during recovery breaks. Dehydration doesn’t just slow you down; it brings fatigue, lightheadedness, muscle cramps, and the real potential of slipping off the bike.
If you feel dizzy or faint: Stop. Unclip. Sit on the floor. There are zero awards for passing out on a stationary bike. Recover, sip water, and jump back in when you’re ready.
Effort & pace
Spinning class is not a competition!
Stop side-eyeing your neighbour’s resistance knob or tracking their cadence. You don’t know their training background, and frankly, they aren’t looking at you either. Focus on your breath, your form, and your sweat.
Lose yourself in the beat, push past your mental limits, and have a great time doing it. Have fun!
See you on the bike!