I'm not quite sure when Spinning got such a bad wrap. It is not only for elite athletes and super fit folks. In fact, indoor cycling is perfect for almost anyone. It is low impact and easy on the joints. Instructors will have a plan that they will deliver to class, but the bottom line is you are in control. The lights are dim, the music is terrific and the energy is second to none. So have no fear. Take that first step and come for a ride. But before you do, here are some things your instructor wants you to know.
1) Be early and make introductions! I know my regular riders and can usually spot a new participant in the crowd. But sometimes the chaos of transitioning classes and large participation, a new rider can get lost in the shuffle. Plan to arrive at your class about 10 minutes early. Let the instructor know you are new or a beginner and ask them to set you up on your bike. Bike set up can make or break an experience, not to mention leaving you with sore knees or numb toes. Optimal bike set up gives you more power in your peddle stroke and allows your the most benefit from the class.
2) Have the Goods. No you do not need padded biking shorts and cycling shoes. But you should wear something comfortable and light weight, something you feel good wearing and can move freely in. When choosing a shoe, tennis shoes are fine, but make sure it is mesh and breathable and has a stiff sole, which allows you more leverage on the pedals. A towel is a good idea as well. I wasn't much of a sweater until I started teaching Spin. Now I make sure to have one on every ride. Above all else, do not forget a water bottle. You will need it before, during and after class.
3) Let's Talk About the Booty. The number one complaint, that prevents new participants from coming back. "My butt hurts!" So let's talk about it and get it out of the way. Yes, your butt will hurt. Most likely the muscles around your derriere are not use to being wrapped around a tiny bike seat. And it would not be unheard of to have some serious soreness the following day. Here's the important part - keep coming and it will quit hurting. Give it a few classes and your muscles will adapt. I can go a week off the bike and upon return - no soreness. Don't let your back end be what's holding you back!
4) The Control is (literally) in Your Hands! Each class, my music and class profile include specific goals, and each class will be different. The room will be full of riders with a variety of skill-levels and as a beginner, you may be intimidated. Don't be. That is the amazing thing about spinning. It is YOUR ride. You control the resistance on the wheel (how hard you have to pedal) and you control the speed at which your legs are pedaling. If you're thirsty and need a drink, grab some water. If you are uncomfortable standing up on the bike, stay in the seat. I've told a new rider, if all you do is sit here for the 40 minutes and pedal, consider it a victory. We can build on that!
5) Enjoy the Ride. I Dare You! The lights will be turned down dim and the music will be inspiring, motivating and resonating loudly over the speakers. Your instructor is there to take you through a planned ride, with specific goals. The energy from a group of riders with similar goals is palpable. It's nearly impossible to not get lost in the music and enjoy the ride, even the parts where you are pushing your body harder and faster.