Spinning is extremely popular, and it’s a great way to train your endurance in the winter season. Here are some simple tips that will increase your gains from spinning:
1. Warm up before spinning
Spinning lessons have an average length of around 50 minutes. This is a brief amount of time for trained cyclists, which includes both warm-ups, intervals, and cool down.
Remember that most spinning lessons are made for people who are not very familiar with cycling training. Therefore, I suggest you do a quick warm-up before entering the spinning room to get more training time.
2. Drink water with electrolytes and carbohydrates
Spinning rooms have a very high temperature and high humidity and no wind. Therefore, it is pretty normal to sweat much more than on the roads.
Some people believe that they sweat more at spinning lessons because they work harder. That is not true.
They sweat more because of the climate, not because they work harder than usual. Therefore, I will recommend you drink water with electrolytes and carbohydrates to maintain a high level of performance during the whole session.
3. Choose intervals carefully
Spinning instructors plan their lessons to be exciting and challenging for a wide range of riders. However, most of them spin only 2 to 3 times a week to use all their effort in this short period.
If you do not like the program made by the instructor, consider using your program or one of the indoor cycling programs here on Training4cyclists.com.
It is possible to ride one of these programs without telling the instructor. Just remember to stand up and sit down when the instructor tells you to (and ignore his commands about pacing strategy).
4. Remember rest days
You can’t do intervals every single day. Some days should be easy. If you go for a ride in the spinning class on rest days, please remember your goal with the training.