She gave the class a handout yesterday, with training tips from Spinning.com. And she is in the regular habit of reminding us to correct our form, for safety's sake. So, I thought I'd share some of those safety tips, for any spinners out there.
If you're new to spinning, you should arrive at the class 15 minutes early to have the instructor help you set up your bike. Remember to stay at your own pace.
Excessive movement on a spinning bike is inefficient. Things like crunches, push-ups, and excessive side-to-side leaning can throw you off balance and possibly strain your back. Do these activities off the bike.
Never pedal backwards or with one leg on a spinner bike.
Riding at a high cadence without resistance in ineffective on a spinner bike. Ride at 110 RPM or less. If you begin to bounce in the saddle, increase the resistance.
Isolating the lower body (squatting) while pedaling might feel like a great quadriceps exercise, but it can place undue strain on the knees and spine. Try a hill climb in position 2 instead.
Allow time to cool down after a ride, and be sure to stretch off the bike.
Be sure to always have a full bottle of water for class, so you stay hydrated.
Remember, the Spinning program is intended to simulate a real cycling experience. If you wouldn't perform a movement on a road bike because of safety concerns or physical limitations, don't do it on a Spinner bike.
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