All you need to know about Spinning at Hamiltons

Some call it torturous, others exhilarating, but there’s no denying the popularity of Spinning. What sets these classes apart from stationary cycling is the visual imagery provided by instructors. Participants are led on a “virtual” outdoor road race complete with hills, valleys, straightaways and finish lines. But before you reserve your spot (many classes are so popular that reservations are a must) and start composing your victory speech, there are few questions to ask yourself, as well as a few precautions to take, to make your first ride a smooth and enjoyable one.

What Kind of Shape am I in?

This question is crucial. Spinning is by no means for everyone. The intensity levels of advanced classes may be far beyond what most novices or part-time exercisers can achieve and maintain, particularly for 40 minutes or more. So start with a beginner’s class.

Indoor Cycling Essentials

The following helpful tips can make your first cycling experience a positive one:

• Don’t make the mistake of showing up in running shorts or heavy sweats. Opt instead for bike shorts, possibly padded ones like most outdoor cyclists wear.

• Please arrive 5 minutes before class is scheduled so classes can start on time.

• If you are new to this class, let your instructor know so that you can be properly set up on the bike. If you have any physical limitations pertaining to the class, let your instructor know.

• If you arrive late you must ensure that you warm up properly.

• If you are wearing trainers, make certain your shoelaces are not dangling and are tucked inside your shoes.

• Towels are mandatory. Please towel off your bike after class. Towels should be put on the floor beneath the bikes during the class to keep them out of the mechanism.

• Bring water to every class, or purchase it from reception, to stay hydrated. Drink water before, during, and after the class.

• Adjust the seat to the appropriate height. If the seat is too low, you won’t be able to get enough leg extension on the downstroke and your legs will tire out faster. If it’s too high, you’ll be straining to reach and might injure yourself. Here’s a good rule to follow: Your upstroke knee should never exceed hip level, while your downstroke knee should be about 85 percent straight. And don’t grip the handlebars too tightly, as this will increase the tension in your neck and shoulders. Make sure all pins are properly locked.

• The handlebars and seat posts can be pulled completely out of the bike when adjusting them upwards, please be aware of this and don’t drop them on your feet.

• The tension dial is also the brake. If your feet come out of the pedals, move your legs out to the side immediately, then aggressively pull upward on the tension dial to stop the pedals.

• Always ride with at least a light resistance.

• Go at your own pace and monitor your intensity.

• Please report any problems regarding your bike as soon as possible.

back to all classes