Don’t Sweat It – Well, Actually Do: A Beginner’s Guide To Spin

I can still picture my first rhythm cycling class, especially the music vibrating through the room and the confidence of riders who seemed born to move in time with the beat. I felt like I’d stumbled into an alternate universe of impossibly fit, impossibly coordinated athletes.

There’s a snapshot in my mind of that class when everyone was rising to sprint while I stayed firmly in the saddle, equal parts intimidated and inspired. At that moment, I made a promise to myself that I would come back until I could rise with them.

If you’ve been thinking about trying a spin class, here’s everything I wish I’d known before I walked through that door.

KXU spinning class

Go To Class Early

One of the best things you can do for yourself is arrive early, especially as a beginner. It gives you time to adjust your bike height, clip into your shoes, and simply take a breath before the music begins. Whether it’s your first ride or your fiftieth, those few extra minutes let you prepare both physically and mentally, and give the staff enough time to help you feel comfortable and confident on the bike. It’s worth noting too that many studios have a strict late policy, so showing up after the doors close could mean being turned away and charged a cancellation fee regardless.

Check The Set-Up Of Your Bike

This might sound obvious, but bear with me. Getting your bike set-up right is genuinely one of the best things you can do for yourself before class. When your seat and handlebars are at the right height, everything just clicks. You’ll sit tall, engage your core naturally, and actually be able to find the rhythm with your feet. As a general rule, your seat should sit at hip height for comfortable pedalling, and you can use your forearm to measure the distance between the saddle and handlebars so they’re not too close, nor too far. Before class starts, stand up and test how it feels. If you find yourself hunching or arching your back, a few small tweaks will make all the difference. If you’re unsure where to start, just ask an instructor. It takes two minutes and makes the whole experience so much more enjoyable.

Don’t Hide At The Back

One of my biggest regrets in those early classes was hiding at the back out of embarrassment, convinced everyone around me was a better rider. But here’s the thing, being surrounded by strong cyclists might be exactly the motivation you didn’t know you needed. More importantly, in larger studios the back row can feel miles away from the instructor. When the choreography gets complex, not being able to see what’s happening at the front makes everything so much harder to follow.

So don’t be afraid to move closer. The third row is a sweet spot as it is close enough to see the instructor clearly, but not so front and centre that it feels daunting. Get stuck in, trust yourself, and remember that everyone in that room started exactly where you are.

Unsplash

Don’t Be Afraid Of The Dreaded Gears

Adding resistance is the only way to improve and there’s really no way around it. In the heavier tracks and hill climbs, turning up the dial might feel like slow torture, but it’s a surefire way to build strength in your legs. When it comes to sprint tracks, stronger legs mean better endurance and speed so those standing sprints start to feel like second nature.

If the knob and the lever confuse you, don’t worry – it took me a while too. The round knob adds resistance as you turn it; even an inch makes a difference. The lever, however, is the real game changer. Set it to the middle and it doubles whatever resistance is already on the bike; turn it all the way to the right and it triples it. This makes it easy to switch between efforts quickly as you can pile on the weight to climb or strip it back to sprint, all within seconds. That little bit of extra heaviness is where the magic happens.

The Towel Is for More Than Just Your Face

I’m going to be honest with you, you are going to leave class red in the face and drenched in sweat. It’s not the most glamorous look, but it’s a privilege to be able to honour your body that much. I often bring two towels because of the intensity, with one for my face and neck and one for the handlebars. Draping a towel over the bars during a sprint gives your hands so much more grip, which means you can support yourself better and stay up for longer. It can make following the choreography a little trickier, but the extra stability is absolutely worth it.

Posture is Everything

As you start to feel more comfortable on the bike, it’s worth paying attention to where your body is positioned, especially when you’re standing. Arms extended but relaxed at position three (at the top of the handle bars), back straight, and your bottom hovering just over the seat – that’s your sweet spot for holding a run. Not only does it make standing feel more sustainable, but staying conscious of that position is a brilliant way to tone your glutes too, especially during tap backs. Once you find the sweet spot, you’ll wonder how you ever rode without thinking about it.

Make Sure You Like the Theme

Many studios now offer themed rides, and if you haven’t experienced one yet you’re in for a treat. I ride frequently at Psycle, and the variety of instructors and music choices is one of my favourite things about it. I once turned up to a Hamilton-themed ride where the instructor was fully dressed as a founding father, wig and all. I still don’t know how she taught an entire class like that.

With so much choice on offer, it’s worth checking what theme or playlist is lined up before you book. When the music is something you love, the difficult tracks feel more bearable, the time flies, and suddenly you’re having so much fun you forget you’re working hard. If a particular theme isn’t your thing don’t worry, there will always be something up your street.