Cycling: Spin yourself thin

How to make your spin class an effective tool for gaining fitness and losing fat

By Darcie Murphy

As the days grow shorter and cooler, the opportunity to enjoy outdoor activities is fleeting. Don't despair; there are plenty of options to maintain the fitness you've gained during the summer months, or to slim down as the holidays approach. Spin classes are a great way to do this. Both the fitness enthusiast and the hardened cyclist will find a variety of benefits from adding a spin class or two to a weekly workout routine. Just remember your towel and a water bottle or two; these workouts are tough!

If you are unfamiliar with spinning classes, they are fitness classes taught at most gyms on stationary bikes. Equipped with the equivalent to a fixed gear system, spin bikes do not allow the rider to coast because there is no free hub; be ready to keep your legs pedaling circles until you can grab the brakes! Most spin bikes are also very user friendly and adjustable so participants can get the most comfortable fit. Many are also equipped with a variety of clipless pedals so you can use the same shoes indoors that you use when it is warm outdoors. This is great news for the seasoned cyclist who trains year-round since the bike fit and equipment will be familiar. Also, because of the fixed-gear system, your pedaling mechanics should improve significantly.

If you are new to cycling and much of this sounds foreign, don't count yourself out; the classes are established with varying abilities in mind. Though class size and experience varies, you'll inevitably find a few spin veterans as well as less experienced riders among most groups. All instructors have your best interest in mind; however, if you are worried about being able to handle the workout or the equipment initially, speak with the instructor beforehand about your concerns.

The certified professional instructors who teach spin classes have at least two million tricks up their sleeve to push you to the point of nearly loosing your lunch. Many have experience racing bikes, so they bring personal training and experience to the setting. Even instructors with limited experience on bikes, other than the stationary type, generally have a gamut of workouts that can make even the fittest athlete whimper.

Expect a variety of training and race simulation drills and intervals. Some classes focus just on climbing and include low cadence, high resistance drills and various climbing intervals. Instructors can set a high cadence and slowly increase the resistance of the gearing, but your pedal cadence cannot change. They can include endless standing drills (some instructors have even been know to remove the seats from the bikes), short sprinting drills or extended sub-maximal, time trial type efforts. Often, spin instructors are willing to take ideas from the group and tailor the class to what the majority are looking for in a workout-don't be afraid to speak up.

Because the workouts are so intense, if you are looking to improve your fitness on the fast track, attend regularly. If you can fit 4 to 6 spin classes into your workout routine each week, within a month you will notice a marked improvement in your fitness level. Not only will you be able to reach the end of the spin class and still be able to see straight, you will likely notice your clothes fitting a bit differently, receive compliments on how great you look and feel more energetic overall. Who couldn't use a boost to the ego and energy level with winter approaching? Taking a few weeks at the gym to attend spin classes can also give experienced cyclists a jump start into their winter foundation training.

Also, some gyms are set up to offer even more interactive settings. Riders treated to these classes will experience road or trail simulation videos displayed largely at the front of the workout room, with actual road or single-track sound accompaniment. This experience is nearly event worthy in itself. Who needs the 100-mile charity ride or the state championship finals race weekend? After attending one of these spin classes, you won't be disappointed. This type of interaction can also develop neurological pathways that can actually enhance trail riding and road riding skills.

Just a word to the wise: you may forget you're inside suffering alongside a handful of other innocent gym members who were expecting just a great workout.

Perhaps you're worried the workouts will be too intense, that you won't be spending enough time in that 'fat burning zone'. Leave that fear at the door. It is true that there is a level at which the percentage of adipose tissue being used for energy is highest in relation to the other energy systems. However, even though the percentage of stored body fat used to fuel exercise decreases as the intensity level rises above this 'efficiency level', the total calories used also increases. Depending on how hard you are working, this increase will be very significant. The final equation is this: as the workout increases in intensity there is a similar increase in overall energy expenditure. That means your chances of successfully slimming down through regular spin class participation are quite high. Pedal on!

So, if snow flurries begin to narrow your choices to the garage, your bike and your trainer, first consider dropping in to your gym's next spin class-just do a little mental preparation beforehand. Not only can spin classes improve fitness quickly, they can aide in maintaining your acquired fitness level. They are also quite entertaining. For the cyclist enthusiast to the professional, spin classes are also a great way to refine your technique, enjoy some camaraderie (vs. training solo in the garage) and push yourself harder than most people can on their own. Enjoy!

© 2004, Carmichael Training Systems, Inc.