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