Cycling is one of the best workouts you can do, but few people are willing to get out with their bikes under cold rain or hot sun. Luckily, we have establishments where stationary spinning bikes await for us to exercise on any weather, while listening to the coach and some pumping tune.
Indoor cycling or spinning (which is in fact a trademark term) was invented in the 1990s and now it’s a worldwide phenomenon, which helps women like you and me lose pounds and build up some muscles. Indoor cycling is very effective, as it’s a low impact workout, compared to running, for example, yet it provides you with an intense cardio session. Depending on your fitness level, you decide how intense your cycling session will be, but you can be sure your lungs will be working, your heart will be pumping, and your glutes, hamstrings, quads, core, and calves are going to scream.
Despite this indoor cycling is a very popular thing, there are many secrets you don’t know about it. For a beginner, even the lingo can get intimidating, so here are all the things you need to know about indoor cycling.
1. Pay attention when you pick your seat.
Newbies are going to run to the last row of the bikes, but this is not a great way to tackle indoor cycling. You should be reserving a bike in the first row, where you can see your instructor. This way, he can advise if you are not moving right and you can get more motivation from his pace.
However, if you don’t manage to find a seat in the front row, check if the studio has a tiered seating, which can offer a 360 degree perspective for those sitting in the back row.
2. Learn the lingo of indoor cycling.
There are couple of differences between the indoor bikes and the outdoor bikes, the most noticeable being the lack of gears for the first ones. Instead of gears, indoor bikes have resistance knobs, which control your RPM. Then, there is the Q factor, which helps the biker make sure the rotation is correct – yes, there is such thing as a wrong rotation during cycling. And there are many more things to consider. So, first, inform yourself on what each thing means and then head to the gym.
For example, the RPM should be seen as a road: the higher the RPM, the road is uphill, the lower, the road is downhill. As you see, make correlations with daily things in order to remember all the lingo.
3. Get used with the clip in and clip out.
When you are cycling, clipping in helps you focus more on the pull, because your feet stay in place as you cycle. When you are wearing regular shoes, to clip in, just place the ball of the foot in the cage of the pedal. If you are wearing special cycling shoes, just clip one foot at a time, by putting the toes in a downward angle on the pedal, then pushing the foot until you hear the shoe is locked in, just like you would do with your sky equipment.
To unclip, turn your show away from the bike, forcing it out. You might not manage to do it from the first time, but don’t panic, just repeat until you manage to unclip.
4. Work more on pulling up your feet.
Most cyclists focus on pushing the pedal, but the real work is done when you are pulling up, because this is when you are building momentum and increase your RPM. Concentrate on the upstroke, for a more effective cycling session.
5. It’s all about yourself.
The best thing about cycling classes is it’s all about yourself. As soon as the lights dim and the music turns on, you are alone with your bike. Focus on yourself and allow your mind to empty, as you follow the rhythm of the music. You can even close your eyes and pedal, listening to the instructor and the music.
Featured photo credit: Global Panorama/Flickr via flickr.com