The spinning/indoor cycling program would not be offered in the Spring/Summer months. We look forward to see you back in Fall 2012.
people have enjoyed from spinning/indoor cycling:
Muscle Tone: Burn
many calories and tone those muscles.
Endurance: Aerobic and Anaerobic exercise by varying
the intensity and the resistance of the workout, making your
cardiovascular system and your muscles stronger.
Low Impact Exercise:
Low-impact activity that most people
can do. Control how hard you go during your workout.
Motivation: Going to classes and working out in a
group with a good instructor can be motivating and fun.
Disclaimer: (Spinning/Indoor or Outdoor Cycling
can be a very vigorous activity so as with any
physcial exercise depending on your situation or any conditions you may
need to consult a doctor before beginning)
will help with the fun & effectiveness of your workout:
Race Mountain WSD - Women's
Race Mountain - Men's
Garneau MULTI RX SHOES - Women's
Garneau MULTI RX SHOES - MEN's
SH-51 Lateral Release SPD Cleats
Garneau REQUEST MS SHORTS - Women's
Garneau DEVILLE FIT SHORTS - Women's
Garneau REQUEST MS SHORTS - MEN's
Garneau FIT SENSOR SHORTS 2 - MEN's
Anti-Chafing Skin Lubricants:
Butt'R anti-chafing skin lubricant
Butt'R Eurostyle anti-chafing crème
Butt'R SAMPLE, 9mL
Heart Rate Monitors:
FT7 Heart Rate Monitor
Spinning® was born in the late ‘80s as a way for ultra-endurance athlete Johnny Goldberg to train for the RAAM (Race Across America) while staying close to home.
SInce then, millions have enjoyed the enormous cardiovascular benefits of indoor cycling classes whether it’s to stay “cycling fit” over the winter or for non-cyclists who love to feel like athletes making spinning part of their regular exercise routine.
Since cycling is a non-weight bearing activity it’s the ideal exercise for people of all ages who wish to reap the rewards of a healthy heart and mind. Indoor cycling is often recommended for patients who are rehabilitating from knee surgery. Correct bike set up is critical in avoiding injury as each 60 minute spin class produces over 5,000 pedal rotations.
The real beauty of indoor cycling is that all levels can ride together, from elite triathlete to novice grandmother, without getting “dropped” creating a wonderful synergistic energy motivating participants to return again and again. By Clair
Expect More From Your Indoor Cycling Instructor
More From Your Indoor Cycling Instructor
reasons for taking a spin class. Inclement weather during the riding
long winter months and time constraints are all likely to drive you
While riding the trainer is always an option, at times you crave the
companionship that group exercise offers.
indoor cycling instructors are created equal.
many blissful hours in the saddle outdoors, you find after only a few
on the spin bike causes a painful ache on the outside of your knee.
instructor tells you “you’ll get used to it” or “you’re just not
riding the spinner”.
your road bike to make sure your biomechanics provide you with the most
comfortable and efficient ride. It’s no different on a spin bike. They
manufactured to the geometry of a standard road bike and you need to
how to set yourself up on it properly.
doesn’t know how to do that, take a class taught by an instructor who
a spin bike the height, fore/aft and handlebars can be adjusted. A spin
instructor should know that pain on the outside of your knee is likely
by improper set up. The saddle is either too high or set too far back.
should also know that if he adjusts your saddle by bringing it forward,
better check your height again, since he’s just shortened your reach
pedal stroke, potentially causing stress to the front of the knee from
pressure of sitting too low.
Expect that your
instructor is well versed in how to set you up and understands the
for injury with an incorrect set up.
the instructor takes you directly into a climb. Everyone is up out of
saddle as she asks the class to crouch over the bottom bracket, squat
pedal. You feel horribly silly doing this, and wonder why on earth
doing it. Finally she has you sit back down only to perform pushups on
Expect that your
instructor understands the importance of a proper warm up (and cool
Tudor Bompa writes the following regarding the role of a good warm up:
is a certain
time required to reach a state of high physiological efficiency. A warm
stimulates CNS (Central Nervous System) activity which coordinates the
athlete’s systems, reduces time of motor reaction and improves
good warm up also helps prevent injuries.”
in the early 1990’s spinning was meant to simulate outdoor cycling.
along its journey to the mainstream, however, it took a very bad turn —
morphed into something almost unrecognizable to actual cycling. Any
not reproducible outdoors is a movement that shouldn’t be replicated
In other words, if you don’t do it outside, don’t do it inside. Dr.
Clements, an avid outdoor cyclist and veteran indoor cycling
also happens to be Head of Orthopedic Surgery at Trillium Hospital,
used on indoor cycle trainers such as ‘jumps’, hovering’ and riding out
saddle for extended periods are not transferrable to the road and do
promote the appropriate body mechanics and pedal stroke that one would
cycling out on the road. Reproducing as closely as possible what one
experience outdoors will reduce the risk of injury from improper
indoor cycling instructor to adhere to cycling’s best practices by
moves that make no sense and invite injury. It’s still about the bike.
to you, an
older woman is obviously struggling. At the start of class she seemed
to how to get her feet into the cages and you kindly helped her. You
she was new to the class, but the instructor never acknowledged her. In
the instructor seems to be in her own world, pedaling frenetically to
music. You’re sure you’ve never seen cadences this high, maybe
as 140 rpm. You suspect there’s little to no resistance on her bike.
indoor cycling instructor to identify new riders and provide options
Make them feel welcome and safe.
cycling instructor to make the class about his participants. He’s not
paid to workout. It’s not his ride. It’s yours.
indoor cycling instructor to understand what authentic
resistance so that the entire ride feels like you’re outside,
terrain. Super fast cadences are out of control and completely useless,
providing no physiological benefit.
your indoor cycling instructor means asking questions. Ask the gym’s
what type of spin classes are being taught. Ask the instructor whether
understands and adheres to indoor cycling’s best practices. And ask her
she respects her participants enough to provide a safe and caring
choice is yours. By expecting more you can demand the best.
Cafaro is the
president of C.O.R.E CYCLING, an indoor cycling instructor
program with an emphasis on authentic road riding principals.