Everything You Always Wanted to Know About Spin Class but Were Afraid to Ask
There won't be a breeze like there is outside to lift the sweat from your skin. To stay cool, Fitzgerald recommends shorts or capris and a supportive tank top, all in wicking fabric. Another must-have is a band to hold back your damp hair when you lean forward over the handlebars.
5. What if I max out and need to rest?
If you feel like you can't do another interval, or you feel like the weighted wheels are carrying your legs faster than you want to go, Fitzgerald recommends turning up the resistance, sitting comfortably in the saddle with your hands on the handlebars, dropping your head, closing your eyes and softly rolling your legs until your heart rate recovers. "This is our version of the child's pose yoga move. It's what you do when you need a little break on the bike," she says.
6. Should I expect to feel sore the next day?
Fitzgerald says that newbies tend to ride a little heavier in the seat, so you might feel a little soreness around your inner thighs, bottom and abs. But as you get stronger, you'll be able to pull up through the inner thighs and lower stomach muscles so that you'll barely touch the saddle. If you're worried about pain, you can ride in a pair of cycling shorts with pads or bring your own cushioned seat cover.
7. What if I'm riding off the beat?
No one is going to care, says Fitzgerald. First of all, the room is usually dark. More importantly, the riders are focused on their own workouts, and spin instructors know it's part of their job to make all riders feel welcome. Fitzgerald adds that no one will expect you to be able to stand up and balance without holding on or to sprint with high resistance right away. In the beginning, you might also find it hard to stop bouncing in the saddle (which is inefficient and provides less of a core workout). Fitzgerald says that it often takes time to ride with perfect form, as if your entire body is covered in shrink-wrap, pulling inward toward the center of your bike. She also says that even those who ride—or race—outdoors can take three to six months to figure out their pace. The good news: You'll feel the "spinner's high" after the very first class.
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