What to Know Before Taking Your First Spin Class

There’s no doubt about it; spin class can seem intense and maybe a little intimidating your first time. Despite this, it can be the answer you are looking for to bring your fitness routine to the next level.

So what’s to love? Apart from the great group atmosphere and killer beats, spin easily requires all of your attention, leaving emails and to-do lists at the door. Not to mention the intense cardio aspect, which will leave you feeling energized and ready to take on the world.

If you don’t love it, at least you tried it. Here’s what you need to know to feel more comfortable for your first ride.

Reserve Your Spot

In most fitness centers, spin class is among the most popular on the schedule. Find out ahead of time if you need to pre-register in advance to reserve a bike. If it is first come, first serve, you will also want to find out how far in advance you should plan on getting there to grab your bike. If you plan on going to a stand-alone spin studio, you’ll likely get to pick out your exact bike when you register-no shame in picking a bike toward the back of the room until you get the hang of it.

What to Wear

Don’t stress too much about what to wear- normal athletic attire is fine. Yoga pants or shorts can both be comfortable options. Be prepared to sweat, so opt for short sleeves or a tank top. Spin bike pedals will give you the option to clip in using spin shoes or provide a cage for you to slide in your sneakers. Wearing normal athletic shoes is fine, however if you wind up becoming a regular, it may be worth investing in spin shoes. Some stand-alone studios will have spin shoe rentals; this is something you can inquire about when signing up for class.

What to Bring

Staying hydrated before, during and after class is key, so bring a water bottle. You will be able to store it right on your bike to take sips along your ride. You may also want to bring a small sweat towel. It’s likely that your hands and face will get sweaty so a towel can help with slippery handlebars. If you’re really feeling nervous about your first ride, another great thing to bring is a friend!

Setting Up Your Bike

Having zero knowledge about how to setup your bike may seem daunting, but the good news is that’s the instructor role. Instructors should be available prior to the start of class to help with bike adjustments to make sure everyone’s bike is set up safely and effectively. Consider arriving 10 minutes early to have the instructor help because once class has started it can be difficult to get their attention.

Just in case, here are the ins-and-outs of the bike setup:

Seat Height: The easiest way to check for an appropriate seat height is to stand next to your bike. The saddle (seat) should be inline with your hip bone.

Handlebar Height: Handlebar height can vary based on the individual. A good rule of thumb is to start with handlebars slightly above seat height. If you are working with any kind of low back pain or core weakness, consider making handlebars higher. For an additional challenge and extra core engagement, lower handlebars closer to saddle height.

You’re In Charge of Your Ride

The resistance knob (or lever) on your bike will dictate the level of intensity of your ride. The instructor will be directing you as to what type of resistance to crank your knob to. Challenge yourself, but remember it’s your ride and your own journey. You have the ability to lower the resistance, slow down and take a sip whenever you feel like you need it. Resist the urge to compare yourself to your neighbor, but challenge your personal best for that day to maximize your workout.

The Aftermath

Having sore or tired legs a day or two after class is totally normal. Real talk –you may have a sore butt, too! Unless you are riding regularly (outdoors or indoors), your butt may feel a little tender to sit. Consider that during class you are going up and down from the seat over and over. Proper seat height can be important to minimize this slight discomfort. Another contributing factor could be resistance.  If resistance is too low, you are more likely to be bouncing up and down on the bike. Resistance should not go any lower than what it would feel like to ride on a flat road. The good news is that this will subside in 2 or 3 classes once you get more comfortable on the bike and more stable with your form.

Half the battle with maintaining a fitness routine is finding activities that are fun and enjoyable. If you genuinely enjoy it, fitness seems like less of a chore and positive results start to happen. For many, spinning or indoor cycling becomes just that.