does spinning ever get easier?

forestfruits

Started a spinning class on monday- still in agony today, my thighs are killing me!

I found it awful hard to stay upright- legs like jelly after about 5 mins, felt totally unbalanced but the instructor tells me the bike and handlebars are at the correct height for me.

Will it get easier- is there anything I can do to strengthen up my non existent thigh muscles?

**Timbuk2**

Don't worry - completely normal. Was it your first time?

The instructor should have pointed out that people who do it first time may not be fit enough (or more commonly, used to using the muscles involved) to do all the drills - and he/she should have told you to sit out of a drill if you don't feel up to it.

Spinning uses muscles you probably don't use often - I cycled a lot so it wasn't too bad but I still felt like calling the ambulance after my first class.

Spinning (if done correctly) will always be a tough workout, but you won't necessarily experience muscle pain or anything like it after doing it for a while.

Did the bike feel right to you? There's lots of guides online telling you how to set up a bike - people often have the saddles lower than they should. Loosely speaking, if you place the heel of your foot on the pedal with the pedal at its lowest position, your leg should be straight (but not so straight that your knee is locked). Thus when you actually put your feet in the pedalling position (balls of your feet over the pedal axle) you should have the correct saddle height (just a benchmark - individuals may have varying preferences).

forestfruits

Thanks for that- was first time alright and had only done a bit of running previously so was totally unprepared!

I must check saddle height next time maybe I'm just off balance!

kingshankly

spinning can be as hard or as easy as you want it as you control your resistance, it's an excellent workout especially if you have a good vocal instructer. it will get easier as your muscles will get use to it.
the killer for me is the inch of the saddle keeping your upper body still and your hips still, doesn't matted how long your doing it this is a tester

2 Wheels Good

forestfruits wrote: »

Thanks for that- was first time alright and had only done a bit of running previously so was totally unprepared!

I must check saddle height next time maybe I'm just off balance!

Next class you do go in a bit early and get comfortable on the bike, as well as making sure you've the saddle at a good height make sure the handlebars are at an ok height and distance (most spinning bikes have this adjustment as well)
Once your comfortable it should make the class a lot more enjoyable, I won't say easier as that will come with time

Birdie086

Last year, back in the days when I had time I used to go to spin class five days a week, mon - fri, found it great once i go into it, agree with the above posters - get into class early and get the bike set up correctly, if in doubt just ask someone, my instructors were great to help as well as others in the class. Its tough but a great workout. wish I could go back!!!

metamorphosis

Any of the facilities i teach in that have a sign up sheet, I always put in big black marker beforehand for all begenners to come to the studio 5min early. Bike fit is pretty important and im very particular about getting people to have proper idea of what to do and how to go about their first few classes.

Nothing worse than seeing begenners come in 10min late and an instruter have bothered to set them up and ignore them for the rest of the class.

You will adapt in time but with the right instruter you should overload and progress with it.

flywheel

**Timbuk2** wrote: »

Spinning (if done correctly) will always be a tough workout, but you won't necessarily experience muscle pain or anything like it after doing it for a while.

can you define what you mean when you say Spinning will 'always be a tough workout'?

flywheel

forestfruits wrote: »

Started a spinning class on monday- still in agony today, my thighs are killing me!

I found it awful hard to stay upright- legs like jelly after about 5 mins, felt totally unbalanced but the instructor tells me the bike and handlebars are at the correct height for me.

Will it get easier- is there anything I can do to strengthen up my non existent thigh muscles?

hi, it will... if you let yourself adapt over time... have a read of a previous post from me quoted at the bottom... lots of info and links out to resources for you...

there's some good info in some of the responses above too... but don't get into the mindset that every Spinning session should be a hard workout... especially at the start you are doing something new and there are lots of things to get used to:

bike fit (requires skill and understanding on the part of the instructor to individualise it to you)

riding experience (footwear / saddle comfort / fixed gear system / weighted flywheel / solid bike frame / resistance setting)

skills (they require time to develop, your body needs to adapt to the movement and how long you can perform that movement)

adequate recovery

learning how to turn your Spinning session into training for a specific goal you have rather than a random workout

good to hear you gave it a try, sorry to hear you experienced an inappropriate intensity for you which is why the legs are still trying to recover... try using the next few spinning sessions to adapt to this new way of exercising

e.g. if the instructor / class come up for a run, focus on loading the resistance right then only come up as long as feels ok for you (you will be able to hold it longer in time), don't feel you have to hold it as long as anyone else... you are training to improve this technique so you can take it in stages... so sit down ask yourself how it felt, was the resistance enough, did you feel your legs were supporting you (rather than your arms on the handlebars)... was your transition smooth (it will come in time)... allow your body and legs to adapt over time (don't force them to try and do it in one session)

flywheel wrote: »

Spinning is about you, how hard you make it is up to you. If you push too hard it can have as negative effect as not pushing hard enough...

It can be challenging, it can be easier, it is all down to you. If you need to ease back you can, if you feel you can push hard you can. Try not to get caught up into flooring yourself or thinking that if you aren't in a heap afterwards it wasn't a success.

Turn it into a training activity to reach your goals, not a random workout you throw yourself into. A qualified Spinning instructor will provide you with a selection of classes, of varying intensities.

When you are starting out, ease into it, get your bike setup up perfectly, and have the instructor explain the technique involved with using an bike with a weighted flywheel. An indoor cycling studio bike is totally different to a 'regular gym floor bike' due to the flyweel effect.

Hopefully you get to go to a class with someone actually qualified to teach Spinning and understands technique and safety. If they just scream at you to go harder or do any aerobics moves (push-ups, hovers, squats) on the bike they are wasting your time.

here's some info from a post I made a while ago:

a key factor is to make sure your bike is set up correctly for you... the instructor should have spent some time with you correctly configuring the saddle height, fore/aft position (using knee in relation to pedal position, not your forearm length) and handlebar height... if you are using a Star Trac Spinner (R) bike here is some specific info on the Bike setup Factsheet [pdf] and Bike Setup Video [link]

cadence ranges are built around the particular move you are doing on the bike, in the Spinning (R) programme the basic moves have the following cadence: flat road work seated, standing, jumps (done correctly) are taught at a cadence of 80-110 RPM; your climbs seated or standing are taught at a cadence of 60-80 RPM... of course there are times when you can work around the threshold of those e.g. getting used to a move like a standing flat, or a last surge/push to the top of a hill in a standing climb, but those ranges give a solid range to work from... you need to use your efficient pedal stroke and appropriate resistance to allow you to get/stay in those cadence ranges... a heart rate monitor properly calibrated can provide some good information when you use it together with a good perception of your exertion level

as has been said above, a lot of Indoor Cycling classes are taught that you go as fast as you can, usually resulting in people being over 110 RPM (and past 120 RPM which is not appropriate for an efficient pedal stroke)... you usually see bouncing in the saddle from the energy generated by the flywheel with legs going too fast and no / ultra low resistance on the bike... good instructors use phrases like: "don't let the bike ride you, stay in control you're riding the bike" 'bouncing' is usually fixed by adding some resistance and also becoming more aware of a smooth efficient pedal stroke, "even a flat road has some resistance"... but ensure you don't load a hill when you want a flat road...

you can do cadence checks by counting the number of times one of your legs passes top dead center (top of pedal stroke, 12 o'clock)... counting for 15 seconds should give you a guide... 15-20 count for 15sec equates to 60-80 RPM (for climbing) 20-27 count for 15sec equates to 80-110 RMP (for flats) - remember just because there is an upper cadence limit doesn't mean you are to be at it all the time - your resistance is there to work on intensity also...

be careful about only following the BPM of the music track... you have to know the instructor has worked on building a class profile and selecting music appropriate to cadence... it isn't all that common... if you're luck enough to have a instructor who does this then the music can be a guide and inspiration, but still be aware that different people can hear different rhythms even in the same song... if every track sounds like hard core techno at crazy BPM no matter what you're being instructed to do on the bike use your own cadence checks... or find a class/instructor who puts the effort into the prep / music selection

here's some links i posted before with resources that may help with some more background info, the first by Edmund Burke about the science behind the Spinning (R) Programme:

Spinning Program Science (Cycling Efficiency / Pedal Stroke) [PDF]

if you are every asked to do any movements in this don't, as you are a cyclist you need to keep the phrase "If I don't do it on my bike, don't do it in a class", none of the moves outlined here will be of any benefit, and could lead to injury...
'Keep it Safe' (Avoiding contraindicated movements) [PDF]

These are the basic movements used in the Spinning (R) programme: Core Movements [PDF]
Also you can check out one of the Master Instructors video's here with lots of examples of how to perform each one effectively...
Josh Taylor (Master Instructor) Video footage [LINK]

Stay hydrated during (and after) the class [PDF].

Ericabell

forestfruits wrote: »

Started a spinning class on monday- still in agony today, my thighs are killing me!

I found it awful hard to stay upright- legs like jelly after about 5 mins, felt totally unbalanced but the instructor tells me the bike and handlebars are at the correct height for me.

Will it get easier- is there anything I can do to strengthen up my non existent thigh muscles?

That pain means it's working. You need to get protein into you after exercising. Veg and protein with this sort of exercise and you will tone up and the pain will fade to nothing eventually after 2 or 3 sessions.

The key is to not leave it too long between sessions

anewme

Am doing spinning since Christmas four times a week and it is getting a bit easier.

It is one of those workouts you will either love or hate. I love it.

I am still not up there with the top of the class and often have to lower my resistance, but am getting there. Am doing slimming world as well and have dropped 11 lbs. in 3 weeks.

Question is though - does spinning work for toning you up all over? My legs seem to be getting way more toned - but does spin work on toning your upper half too. I am an apple shape to begin with, but now my bottom half is a size 12, but still a 16 on top. I look like an apple on a stick. What can I do?

Secondly, one of my calves is now almost 2" bigger than the other, I lead with right leg. Anything I can do to stop this.

Chet Zar

anewme wrote: »

Am doing spinning since Christmas four times a week and it is getting a bit easier.

It is one of those workouts you will either love or hate. I love it.

I am still not up there with the top of the class and often have to lower my resistance, but am getting there. Am doing slimming world as well and have dropped 11 lbs. in 3 weeks.

Question is though - does spinning work for toning you up all over? My legs seem to be getting way more toned - but does spin work on toning your upper half too. I am an apple shape to begin with, but now my bottom half is a size 12, but still a 16 on top. I look like an apple on a stick. What can I do?

Secondly, one of my calves is now almost 2" bigger than the other, I lead with right leg. Anything I can do to stop this.

Not surprising seeing as spinning is mainly working your lower body! Try mixing up your workouts so that some of them are full-body ones, loads of ideas on here and online for those...

**Timbuk2**

flywheel wrote: »

can you define what you mean when you say Spinning will 'always be a tough workout'?

Sorry only saw this now. I mean that spinning is always challenging, provided you aren't slacking off. If you go to a class, the instructor can only assume you're there to work hard (I've heard about recovery rides, but I don't think you should necessarily go to a designated class if you plan on taking it easy), so if you come out feeling like it was an easy workout (i.e. not tough) then you're not really working to the best of your ability.

However, with a good instructor, this shouldn't be a problem - as he/she will motivate you and push you so that you get a tough, intense workout.

flywheel

**Timbuk2** wrote: »

I mean that spinning is always challenging, provided you aren't slacking off

i'm with you on that, it takes focus and effort for sure

**Timbuk2** wrote: »

as he/she will motivate you and push you so that you get a tough, intense workout.

this bit i'm not fully with you, the intensity of the work out should be appropriate to the participants fitness level and their fitness goals... to provide a training effect not just blast them through a random workout... the instructor should motivate to work to the appropriate intensity...

people can use Spinning for many different reasons, high intensity is just one of several types of sessions Spinning can offer...

Hugh_C

forestfruits wrote: »

Started a spinning class on monday- still in agony today, my thighs are killing me!

I found it awful hard to stay upright- legs like jelly after about 5 mins, felt totally unbalanced but the instructor tells me the bike and handlebars are at the correct height for me.

Will it get easier- is there anything I can do to strengthen up my non existent thigh muscles?

First time I did a spin class (Ian at LA Fitness) I thought I was going to die. 2nd time, I thought I was going to die a little bit less. 3rd time etc etc. Then the endorphins started kicking in, I really enjoy spin now and occasionally do back to back classes. My fitness level is improving (almost 50, climbed Kilimanjaro & Everest BC recently), really enjoy the tunes. stay with it, patience helps.

I guess I'm hooked.