New to Spin? Here Are Some Tips

Clothing

• moisture wicking shirt/tank; biking shorts (padded for comfort) or tights; running shoes or bike shoes with Shimano SPD mountain clips

Setting Up the Bike

• Stand next to your bike and bring the seat up to the height of your hip.
• Get on the bike. Move the pedal to the ground. Put your foot in the pedal cage or clip in. Your leg should have a 25 to 30 degree bend – just a slight bend in the knee. Too much bend means you need to raise your seat. If there is no bend, you need to lower your seat.
• Pedal and note whether your knees are aligned over your toes.
• Remember the letter on the seat stem for next week!
• Adjust the handlebars to a height that feels comfortable. Beginners typically have the handlebars higher so they sit more upright. If you have back/shoulder/neck problems, you may want to keep the handlebars higher. As you progress, you may want to lower the handlebars. Remember the number on the stem.
• To find the right distance between the handlebars and the seat, place your elbow at the tip of the seat. Your fingertips should just touch the base of the handlebars, (e.g. your forearm should fit comfortably between the handlebars and the seat). You can adjust the seat or the handlebars to achieve this distance.

Spin Terminology

During spin class, you will be asked to adjust your tension level, cadence/speed (RPM), or watts.

Tension Level (resistance): There is a lever that is used to set the tension level (1-24). When you increase the number, you are setting the resistance: the higher number, the harder it is to move the pedals.

Cadence/Speed: This is a measure of speed (RPM) that you set depending on how fast you are pedaling. In a spin class, cadence will usually range between 60 RPM to over 100 RPM.

Power (watts): power measures how much energy is being created while you spin. When you spin slowly (RPM), with low tension, your watts will be low. When you increase your tension and increase your speed (RPM), your watts will be high.

Tension level (1-24) and cadence (RPM) = power (watts)

Remember your bike and your ride! Numbers provided are suggestions. Tension and speed are always under your control.