1. Head to Class Early- Make sure to get to class early and introduce yourself to the instructor. Be sure to let her know that you are a new to the world of spin.
2. Bring a Towel and Water-You’ll need both!
3. Skip the Boot Cut Pants-Loose material around your legs has the potential to get stuck in the bike pedals. Avoid the red face by opting for more form-fitting pants.
4. Rule of Three-Your saddle may be sore after the first class, but by ride three you’ll be sitting pretty and hooked. In the meantime, wearing padded riding shorts is always a good option for beginners!
5. Note Your Bike Settings:Once you’re sitting pretty, write down your bike settings so you’ll be set for next class.
Keys to Setting-Up Your Bike
Bike setup is important. It makes your ride enjoyable, comfortable, and most importantly safe. Here are the keys to setting-up your bike…
Find the right height of the seat by jumping on the bike. Either clip in, or place your foot into the cage above the pedal. Then pedal forward and stop at the bottom of the pedal stroke to check for optimal positioning.
The Key: Legs should be fully extended with a slight bend in the knees.
Tip: A good starting point is to stand next to your bike and position your seat so that it is about hip level, then jump on and adjust accordingly.
Fore/aft seat position
The bike seats move forward and backward, too! To adjust properly, sit in the saddle. Lean forward and place your hands on the handlebars of your bike, elbows slightly bent, and neck and shoulders relaxed. Pedal forward, hold position when pedals are even.
The Key: Look down to make sure that the front knee is over the center of the pedal. Hips should not rock.
Get Comfy! Start with handlebars a little higher than the height of the seat. As you become a more experienced rider and are at ease on the bike adjust the handles downward and really engage the core (3-4 classes should do it).
The Key: Be sure to avoid neck and/or shoulder pain.
Slide your sneaker into the toe cage and tighten your foot strap. The straps help you push and pull the pedal in a circular motion during your ride so make sure your foot is secured comfortably into place.
The Key: The ball of your foot should be in the center of the pedal. As your love of the class grows, cycling shoes, which clip-in to the pedals are a great option.