Spin Class

For those that do spin class, you will notice that riding on the road is significantly different than spin class.  As a certified spin instructor, let me give you a few tips:

1. The spin bike is a fixed object.  A normal bike will rock back and forth on the road (or trail), thus using some muscles, which in turn burn energy.  The spin bike will not move unless you get off the bike and pick it up.
2. The spin bike has a heavy fly wheel that holds momentum.  Few issues with that:
1. There is no coasting. 
2. If you try to stop without using the brake, you could blow out a knee.
3. There is no dead spot in pedaling.  If your trying to work on your pedal stroke, just remember the fly wheel is helping you hold momentum, thus removing the dead spot.
3. The pads on the fly wheel grip tighter as they warm up.  Thus you may feel more resistance as the class goes on.
4. The spin bikes may look the same, but every one of them is different.  The instructor may call out two or three turns, which on your bike could be nothing or a dead stop.  The goal is to challenge yourself.  Only you know if your cheating.
5. The spin bike doesn’t even come close to fitting you properly.  They do try, but for most of us, it doesn’t come close.  This can cause knee issues.  Raise or lower the seat if your knees hurt. 
6. Be carful how much weight you put on your wrists. 
7. NEVER sprint standing up or in the forward position (position 3).  Most instructors ignore this rule.  It can be dangerous with the fly wheel and your knees. 
8. NEVER ride with zero resistance; even during recovery. 
9. And finally, if you do three to four classes a week like I do, but conscious that the spin bike teaches you VERY bad habits.  The bike doesn’t fit well, the fly wheel holds momentum and the bike doesn’t move.  You will need to work additional muscles when you finally get out on the street.