Your FiPS Guide To Surviving a Spin Class
Vee | Monday, March 19, 2012 at 7:00AM 
Photo: Flywheelfit.com
Stop scurrying by the group fitness room at your gym -- it's time to take a spin class! I promise you, the vigorous workout isn't as intimidating as it sounds. For an average burn of 500 calories, you get a 60-minute cardio workout with low impact on your knees and minor hand-eye coordination skills (which if you're like me - is necessary.) It's pretty much like riding a bike, minus the hassle of the Prospect Park West bike lane and the police crackdown on inner park speeding.
But don't expect to sit on an exercise bike and page through the latest People magazine during this class. Along with 15 to 20 other sweaty individuals, you'll be riding while adjusting your weighted flywheel to focus on endurance, strength and interval training. There are three basic positions for riding in a spin class.
1. Hand Position One is a seated flat ride, with hands placed on the center of the handlebars. You'll mostly use this position for warm-up and cool down, and flat road rides.
2. Position Two is a standing flat ride that simulates running. Your body is positioned upright with a center of gravity over the resistance knob. Hands are wide apart on the handlebars and have a light hold.
3. Position Three is a standing climb with hands on the far ends of the handlebars. Your body is leaning over the handlebars with a straight back, which gives your legs maximum force on the pedals during a heavy resistance climb.
A Few Tips For Setting Up Your Bike:
Your spin bicycle is adjustable, so customize it to your comfort. Your seat should be at hip height. Adjust the seat height so when your foot is at the bottom of a pedal cycle, your knee has a slight bend. You want to sit high enough that power is coming from your thighs and not your knees. Bring your seat in or out so that knee is directly over your foot when you're riding. Adjust the handlebars to where you're comfortable upright. As you progress, you'll start lowering your handlebars so the torso has a parallel position.
The best thing about spinning is that you move your resistance knob to what feels right for you. Your instructor will guide you to crank it for specific exercises, but remember that you're really competing against yourself, so adjust the challenge to your benefit. Remember to keep your arms bent at the elbow and you shoulders down. You're riding with your legs and should only feel it there the next day.
What You'll Need:
You can purchase special biking shoes that lock into the pedals. While these are nice, they aren't necessary. Most spinning classes offer bikes with cage pedals that you'll tighten around your beat up pair of Nikes. Bike shorts are optional -- just make sure you wear fitted shorts or pants that won't get caught in the gears. A towel is a must because you will sweat like a whore in church. And bring a water bottle to stay hydrated, it's normal to drink at least 24 ounces of water during an hour class.
Where To Spin in the Slope:
Fips guide, exercise 
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