CampusCycle

Proper Form/Technique in Spin Class

If you ask us what we do...we ride bikes. Stationary bikes. Simple enough, right?

Yes, but at CampusCycle we spice it up a little. Turn the lights off and pedal to the beat of the music. No metric systems or leader boards. We add push ups, tapbacks, four corners, and arm weights. Turn the resistance knob to the right to face an uphill climb, take the resistance to the left and sprint your heart out going as fast as you can with control.

If it’s your first time visiting one of our studios we ask if you have taken a spin class before. The most common answer is “yes, but so long ago.” That excites us coaches because we know you are in for a whole new experience and rush of new feelings.

It is a priority and responsibility of CampusCycle to keep riders informed and educated on proper form and technique while in class to receive the most efficient 45 minute cardio workout. While we have a lot of fun in class we have the ability to change lives and reach goals in physical health at the same time.

Showing up early to class for proper bike setup and warm up is essential and is the responsibility of our riders. CampusCycle coaches are trained and eager to help and assist riders in getting setup on their bike.

Before you hop on a bike, one thing that we highly recommend for our riders is clipping in. Our bikes have the ability to accommodate for riders wearing tennis shoes or SPD clip cycling shoes. Clipping-in helps prevent slipping out of the pedals and allowing for more speed and resistance with less thinking. Proper form starts with your feet. Rental shoes are available at the studio along with the option of buying your own pair.

Body cues/reminders during ride:

  • Flat feet (toes pointed towards the mirrors)

  • Knees over top ankles (in-line with handle bars especially as you add resistance and stand up)

  • Hips pushed back on the seat (aka saddle) letting your backend hang off the seat a little

  • Engage core (slightly pull belly button in towards spine)

  • Flat back (elongate spine)

  • Shoulders rolled back, down, and away from ears (just like your yoga instructor tells you)

  • Relaxed, slightly bent elbows

  • Loose hand grip on handle bars

  • BREATHE

Seem like a lot to remember? Don’t worry, we got you. Your coach will give little reminders throughout your ride to keep you in check. Sometimes these reminders are for ourselves and more than likely somebody else needs them, too. Proper form and technique comes with practice and you will soon find yourself lost in the music. We can’t say our classes will help you on the dance floor, but we hope you find some rhythm and confidence to spin like nobody is watching (because nobody is).


TIPS FOR MOVEMENT

Foot Motion. In a flat foot position, begin by pushing down on the sole of your foot and pulling up on the heels in a circular motion. Keep this motion constant as if you had to keep your head above the surface treading water.

Add Resistance. The resistance knob is your friend. Resistance helps with control, stability, and staying on beat with the tempo of the music. If you feel like your feet are moving faster than the beat/tempo turn your knob to the right to add more. If you are struggling to keep up with the beat try taking some off.

Stay in Control. It’s important to have control of your bike and pedals during a sprint. Apply resistance and think about engaging (squeezing) your inner thighs (knees above ankles), as you pick up the pace. If you experience any bouncing out of your saddle apply more resistance.

Hand Positions. First Position is straight in front with palms facing down, resting on the handle bars. Second Position is on the outer corners of your handle bars. Third Position is having your hands extended out on the furthest point of your handle bars for out of saddle movements.

Push Ups. Engage core and lift (not pull) yourself out of the saddle. Fluff your feather and open your chest up. All body ques in check? Shift your weight slightly forward and lead with your chest to center of handle bars only as far as your body allows and you are comfortable with. Elbows as close to your body as possible. With a flat back and shoulder blades squeezed together (plank position) push yourself back up all while maintaining a loose hand grip. Not ready to stand? Seated push ups are an option in First Position.

 
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Tapbacks. Now your focus is on shifting your weight into your lower body and pushing your hips back over the saddle in the lowest position without resting on the seat. Flat back and engaged core, stay lifted in your chest and use your core and hip flexor muscles to rise back up into Third Position.

 
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Four Corners. This move will have you thinking you have no coordination/rhythm on your first visit but guess what? We’ve all been there and left wanting more. Blending together a push up and tapback into one fluid movement aka Figure 8. Hitting each corner of your bike. Apply the right amount of resistance to stay on beat and engage your core. Keep the movement tight and controlled. Lean into the side that your leg is extended and foot is down on.

Weights. Keep it simple. Sit upright and lift head towards ceiling. Tuck your hips in and keep your core engaged AT ALL TIMES. Yes, this is where your feet get to slow down and maybe a chance to catch your breath. This is my favorite time to remind (or distract) riders from the burn and remind them about full body awareness and ask for them to wiggle their toes. Move with intention and purpose and focus on which muscle group you are working.

 
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**IMPORTANT REMINDER** It’s YOUR ride. YOUR 45 minutes. Modify any movements that don’t work for you. If you have injuries that may affect your ride let the coach know. This may require adjustments to bike setup and movements.

Keep a positive attitude and know that it gets better with every pedal. Give it a second or third try. Don’t forget to stretch post ride.

Ok, just like in class, inhale……..and exhale. It’s not rocket science (you wouldn’t be hearing from me if it was)...it’s just riding a bike.

-Cassidy Ringena, Coach and Manager