Keep it safe - Guidelines of the Spinning Program

For those of you that have been riding with me for a while, you are already aware that safety on the spin bikes is important. Most of you may even be able to recite back to me some of my reminders during class. For those of you that may be new to riding, here are some guidelines that you should follow to maximize your safety in class:

BIKE SAFETY AND SETUP
Spinner bikes are designed and engineered to fit all shapes, sizes and abilities. Adjustable, with a real-bike feel, Spinner bikes let you tailor seat and handlebar height to create the perfect fit—and this is important. With the proper bike setup, you reap the full benefits of Spinning movements and minimize the risk of injury. As a new student, be sure to arrive to class at least 15 minutes early to discuss bike safety and setup procedures with your instructor. Remember to ride at your own pace and learn the seated movements before advancing to standing movements and jumps. Always stay in control and focus on your form. Most importantly, have fun!

PROPER FORM
Proper form is an essential part of the Spinning program. If you don’t have the right form and
technique, you not only lose out on a great workout, you may be putting your body at un-
necessary risk.

MOVES THAT CAN COMPROMISE YOUR WORKOUT - AND YOUR PROGRESS
Excessive upper body movement, including crunches, push ups and excessive side-to-side
leaning is not only inefficient, it can throw off your balance and possibly strain your back.
If you want to build-upper body strength, dedicate time to these exercises in a separate
strength building session—off the bike. Another option is to take a fusion class: we offer a couple of them at Flex Gym (taught by Elaine Olivier)!

Riding seated in Hand Position 3 might seem perfectly harmless, particularly since
elite cyclists ride in a similar position using aero bars. Since triathletes have custom
fitted bikes with shorter top tubes, they can stretch into this position comfortably. On the
Spinner® bike, this hyper-flexed position may strain the back and can be uncomfortable,
particularly for shorter individuals.

Isolating the lower body while pedaling might feel like a great exercise for the
quadriceps, but it can place undue strain on the knees and spine. Instead, try a hill
climb in Hand Position 2.

Do not pedal backwards or with one foot out of the toe cage or cleat. Pedaling with one
leg is an advanced drill that elite cyclists practice on trainers—not fixed-gear bikes like the
Spinner bike. On a Spinner bike, these drills have absolutely no benefit, since muscles work
the same and burn equal numbers of calories pedaling forward and
backward.

Jumps are effective and challenging, but when they’re performed too fast, they don’t
do any good. Since the focus of Jumps is to create smooth transitions between seated and
standing positions, the key is proper speed. If Jumps are performed too quickly, the
exercise is ineffective.

Riding at high cadence without resistance is ineffective on a Spinner bike. Instead,
ride at 110 RPM or less. If you begin to bounce in the saddle, increase the resistance. Riding
at a consistent pace with good resistance develops power, strength and
endurance.

Stretching can be as important as the ride itself and it’s best done off the bike.
Stretching seated with one leg up on the bike or standing with one leg on the
handlebars can do more harm than good. It’s easy to accidentally slip out of pedals,
or worse—off the saddle. Allow your body time to cool down and dedicate time to
stretching off the bike. You worked hard; you deserve it!

* Taken from the Spinning Program - Keep it Safe Training Tips handout

Hydration 101

What do you need for Spinning® class? Water. Exercising indoors decreases your body's ability to cool itself down through convection (air flowing over the body), which means you sweat more - and that sweat stays on your skin, creating a sauna-like environment. To replenish the water that your body is losing, stabilize your core temperature and help pump blood to those hard-working muscles, you need to hydrate, hydrate, hydrate! (Who does that sound like?)

“Seventy-five percent of the energy your body produces is converted to heat rather than helping your muscles power through each pedal stroke,” says Edmund Burke, Ph.D., coach of the 1980 and 1984 U.S. Olympic cycling teams. “Keeping your body cool and rehydrated while training indoors will enable you to train with greater efficiency and concentration.”

Not thirsty? You can’t trust yourself when it comes to hydration. By the time you feel thirsty, your body may already be experiencing the effects of too little H2O. Besides limiting your energy and performance, dehydration can also cause muscle cramps, nausea, dizziness and heat exhaustion. To avoid these problems, drink often and drink plenty.

The following guidelines will help ensure that you’re getting enough:

For a 40-minute indoor cycling session, drink at least 40 oz. of fluid: 8 oz. within 30 minutes before class, 24 oz. during class (the average water bottle holds 16-24 oz.) and 8 oz. within 30 minutes after class.

Look for energy drinks that are seven percent carbohydrate or less. They provide the same hydration benefits as plain water. Most sweetened fruit juices, sodas and commercial sports drinks have a higher sugar content, but this delays the gastric emptying process and makes them ineffective hydration sources. Finally, avoid caffeine and alcohol before a workout; they’re diuretics and can actually dehydrate you.

Check your urine. It should be clear. Dark or cloudy urine can indicate you’re dehydrated.

Watch your weight. Weigh yourself before and after exercise; you should weigh the same. Any weight lost during exercise is water (from sweat) and you should be replacing that continuously.

~ Taken from the Hydration 101 handout published by the Spinning Program

I'm back, baby!

Good day!

I figured it's been a while since I've updated this blog so I am using this post as my kick-off to a new beginning! I hope everyone is taking advantage of the gorgeous summer we are having! I know I have! I kicked off my spring with getting back on that bike to train for the MS-150. After last year's disaster, I was determined to make this year a success! Sure enough, the weather for that weekend was awesome and the riding couldn't have been better!

This past weekend I got myself back on that bike and started training for the century on September 11, 2011. It's been awhile (about a month - yikes!) since I've been on the bike and I have to say that it was AWESOME! getting back in the saddle for 25 miles this weekend! I was sidelined for the month of July HAVING FUN and turning 40! Now that I'm over the big 40, there's no time to waste! Getting back into it - how about you? Won't you join me? More later...