How to improve your performance in spinning?

woman doing spinning

Spinning has become one of the most popular forms of exercise in the last decade, and now that at-home spinning is becoming more popular than ever, it's accessible wherever you want to workout. Needless to say, the trend has caught on with more people opting for home classes over gym sessions.

If you have recently opted for this sport, congratulations! You're about to get back to enjoying working out and riding to some of your favorite tunes while sweating calories at the same time.

Spinning bikes vary in size, features, and variety, but they all share one common attribute: accessories and footwear. We teach you how to set up your bike to start riding without injuries.

Spin bike setup

To set up your spin bike correctly, you need to adjust the height of the saddle so that it is parallel to your hips. Then, once you're on top, get into the correct riding position: one knee should be on the ball of your foot with the pedal at 3 o'clock, and the other knee slightly bent with the pedal at 6 o'clock.

Adjust the height of the saddle

Saddle height is much more important than you might think. Not only is it key to your comfort during your session, but it directly affects how effectively you can kick off your heel. If the saddle is too high, you could lose a significant amount of leverage, and if it is too with, you could suffer knee pain.

As a good starting point, stand next to your bike and raise the saddle until it is parallel to the hip bone. For most people this will be the ideal saddle height.

Once you're on top and in the correct riding position (knee over the ball of your foot with pedal at 3 o'clock; knee slightly bent with pedal at 6 o'clock), you'll maximize your power output and also be able to adapt your technique to different terrain, cadence and effort levels.

Another technique to find the proper saddle height is to stand directly next to the saddle and raise your inside leg to 90 degrees. Align the top of the saddle with the top of the thigh for a more precise fit. At the proper height, there should be between 25 and 35 degrees or a slight bend in the knee at the bottom of a pedal stroke.

Check the position of the seat

When deciding on a bicycle saddle position, the center position may be ideal for some people, but swivel seats are designed to adjust forward or backward for anyone who is taller or shorter than average.

The goal is to have your knees correctly aligned in relation to your feet. Sit in the saddle in the riding position, with your hands on the handlebars and the balls of your feet over the center of the pedals. Position the pedals so they are level with each other, with your feet at the 3 and 9 o'clock positions.

Look at your front leg and imagine a line going from the knee. Is the ball joint directly over the center of the pedal? If the answer is yes, your seat is ready.

les mills spinning sprint

Image: Les Mills Sprint

Adjust the handlebar

You will need to adjust the height and position of the handlebars to keep your shoulders roughly in line with your elbows and hips.

The perfect handlebar setup is comfortable and limits unnecessary neck and back strain, while promoting an efficient and powerful riding position. If you are more experienced, you may be able to hold the handlebars at same height as the saddle (the most effective position in terms of power).

If you suffer from back problems or are recovering from an injury, you may prefer to keep your handlebars slightly higher to avoid aggravating any lingering weaknesses. However, we recommend anyone starting with taller bars work their way down to saddle height over time to strengthen your core and increase overall training efficiency.

Make sure you are in the correct position

Once you have the bike the way you want it, there is one last thing to do. As with any exercise equipment, it's essential to make sure everything is locked up and secure before you begin.

Check that all locks and adjustment switches are securely in place to avoid mishaps during your training session.

Put your feet on the pedals

If you're ready to go, get on the bike and put your feet on the pedals.

For bikes with buffers y Straps, align the ball of your foot with the center of the pedal. This is the firmest and widest surface of your foot, making it the most efficient and comfortable foot position.

If you plan to wear cycling shoes (with cleats) and automatic pedals, check the cleat tension on the pedals and make sure the cleats are aligned correctly in your shoes.

What shoes do I need?

There are three main classifications of cycling shoes: road bike shoes, mountain bike shoes, and indoor cycling (spinning) shoes.

Consider them to be something of a hybrid between a road bike and a mountain bike shoe, with more rubber on the sole than a road shoe to allow you to walk around the studio without slipping, but a sleeker silhouette than a mountain bike shoe. .

If your primary use for cycling shoes is indoor cycling classes, it's probably best to buy a pair that has enough traction to maintainte upright from the locker room to the living room. However, this model can also be used for outdoor rides, but they will be a bit heavier than those built exclusively for road cycling. If you are thinking of ordering one that is not specifically for spinning, choose one for mountain.

The main difference between the different types of indoor cycling shoes is the cue type, or binding, with which the shoe is compatible. There are two main types of cleats, each of which is compatible with a different type of pedal. You must bear in mind that they are not included in the shoes, so you will have to buy them separately and put them on yourself.

woman with spinning shoes

Two-hole system (known as "SPD")

The SPD cleat is a bit more common in indoor cycling studios and indoor cycling shoes. SPD clips are the most recognized as most gyms will have the option for the SPD clip or training shoe strap. SPD clips make walking easier (they are much smaller and flatter). However, more beginning riders may find it more difficult to hold on to the pedal.

Three-hole system (commonly called “Delta”)

If you plan to use the shoe for serious road cycling as well, the three-hole option is considered a bit more efficient in terms of power transfer. The three-hole system is less common among gyms, but major studios offer Delta clips on indoor cycling shoes. Delta-style clips are larger and easier to clip on, especially when spinning in a dimly lit studio.

Indoor cycling accessories

Special spinning water bottle

You are going to sweat, so it is crucial that you hydrate so that you can enjoy the session, your health and your recovery. Get a water bottle or two that will fit in the bottle holder on your bike. Look for a squeezable one, which makes it easy to take a quick sip halfway.

However, any old water bottle will do, but these squeezable types are great for a quick hydration station mid-workout because there's no cap to flip or top to unscrew.

bottle for spin bike

microfiber towel

Of course, you can use a regular old towel, because it will absorb your sweat very well. Again, you're going to be sweating a lot, and you want to be able to wipe the sweat off while you're on the bike. Microfiber towels are highly absorbent so they dry quickly and don't get soggy.

seat cover

Undoubtedly, one of the main disadvantages of spinning is the discomfort of the bicycle seat. Especially if you're not used to it. A seat cushion like this will work. It is made to be waterproof and dustproof, and is very easy to assemble. Your butt will feel so much better on those longer workouts, and you'll also protect your bike seat with this low-cost solution.

phone holder

This is another useful tool, especially if you've asked for a more affordable spin bike option that doesn't have a screen. If you want to watch the indoor cycling classes online, this bike support can be attached to the handlebars and make it very easy. It's made of silicone, so it's flexible and sticky, and it has 360 degrees of rotation available so you can adjust the phone in any way.


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