22 May 2016

Indoor Cycling/Spin Class?

I was recently asked what I thought about indoor cycling/spin/studio cycling classes. Is is okay to
Older Photo from Encinitas/Ecke YMCA
substitute a class for a bike workout?

In general I like them very much, especially as a week day substitute. They are a good way to get in a workout on a bike when you can't safely or logistically get outside and ride on the road. Of course an indoor cycling class isn't a perfect substitute. Doing a trainer ride is another great alternative. Both of these options have different advantages to go along with some shortcomings.

Indoor cycling is a good option for many reasons. Depending on the equipment, it can be a reasonably good simulation of a road ride. It can allow you to work harder and do more things that you wouldn't do on the road due to safety concerns. And it can also challenge you to work harder and longer because you have someone telling you what to do over the beat of music. Having that along with a group doing the same thing can be very motivating.

Indoor cycling classes don't take place on your own bike (well... yes, there are group classes that take place on trainers that you mount your own bike on) which is a negative. You also don't get to do you own workout (though you can fake it if the class is too intense and you want or need to go moderately.) All instructors are not the same but I suspect most are pretty decent or they won't stay employed very long. A good instructor will direct you with a warm up, cool down, effort level, cadence, technique reminders, encouragement, good music (usually) and a well-structured session.

Notes:
  • A "spin bike" is not your road or triathlon bike. It's unlikely to ever match you the same way your professionally "fitted" bike will. This means it is not a perfect simulation of a road ride... but it IS similar.
  • The clip-in pedals on "spin bikes" tend to be mountain bike-type clips so most people's road bike shoes don't work. If you don't have that type of clip on your shoes, most indoor spin bikes have straps/cages (I think) that you can use. You can also buy bike shoes appropriate for the class (make sure they are comfortable and fit properly!) or get adapters that allow you to attach the correct clips to your old road/tri shoes. Don't do this to the shoes you currently use to ride on the road. 
  • Make sure you get the seat and handle bar settings in a good position for you. Try to simulate how your own bike feels. Ask for help from the instructor if you need to. 
  • All bikes are calibrated slightly differently. The numbers help you gauge differences during a workout but aren't always transferable to the next workout because all bikes are calibrated differently. Instead...
  • Base your workout primarily on perceived effort and HR if you can. You can at least get a sense of what the bike calibration #s mean as you get into your workout. See what your HR is at a certain resistance/gear/power and work from there.
  • 1st big caution: Filter what the instructor says and consider your current abilities, needs, and experience. It's YOUR workout so use your judgement when it comes to how hard you should go, how much resistance to put on, etc. Everyone is different. An instructor can give you a sort of range to work in or tell you how hard to go, can recommend pedal cadence, and can suggest when to stand up or sit down, but ultimately it's up to you. Someone who is used to doing "sprints" can do more speed work than someone who has not done speed work in a long time (or ever). 
  • 2nd big caution: Do not do a bunch of non-cycling type moves on the bike. If an instructor starts having you do things with weights, taking weird riding positions, doing dancing-style movements, or doing super-fast pedal spins (over 120rpm), these are not going to help you and have the risk of causing injury. It's rare (I hope) but stay away from that kind of gimmicky riding.

Taking an indoor cycling class is a great substitute for a road ride as part of an overall smart, well-planned training week.

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