I've done a few of these, and led by a suitably hot instructor with a certain amount of enthusiasm can make an hour go by 10x faster than sitting on an indoor trainer and it sure beats putting wear and tear on a record drivetrain.

What are the thoughts of doing this to base/maintain thru the winter? Waste of time?

What's the best way to get something out of this if you go 2x a week and do some decent rides on the weekend?

I think at a minimum, going to spin class is better than doing nothing at all. A lot of it depends on how hard you make it. All the spin bikes I've used have variable resistance, and you get to decide what it means when the instructor says "turn it up to 6 or 7." It will certainly help maintain your cardio, and it does give your legs a workout, but it isn't equal to riding a bike. I was never convinced that I could use it exclusively to maintain my base over the winter. I had to get out and ride on the weekend, and I also felt that I could get a better and more realistic workout riding rollers than going to spin class. I could also ride rollers on my own schedule, in my own house.

Spin classes seem to somehow extract several thigs that I tend to dislike about cycling and concerntrate them into a more pure, evil form.

I've been to some good spin classes and I've been to some bad, bad, concentrated evil spin classes. One thing that makes the spin class more worthwhile is if the instructer comes from a cycling backround and not a fitness backround (once I unwittingly went to a spin class with some pilates thrown in, ew). If it gets you motivated to stay in shape over the winter, it can't be all bad right?

If you are in the gym doing some cycling specific weight training, you are bored with your videos at home, or you think the instructor is hot I'm all for spinning.

The only issue I have is that once an instructor is certified she might not stick to very realistic or healthy spinning routines. This could lead to tendonitis in your knees or worse. I can think of one routine that an instructor lead in which we were in very heavy resistance setting and holding ourselves over the seat but not standing in the pedals. Painful and not very useful.

As far as maintaining your endurance aerobic base I wouldn't use this as a goal. I use more specific endurance oriented spinning routines. Most spinning classes that I have attended seem to combine slow power building intervals with fast speed building intervals. That probably isn't the structure you want if you are serious racer. Still though, in the winter when you won't be doing alot of speed intervals it might be a good diversion.

Its all what you make it out to be, You can have a great workout or just kick back and cruise through which would be a waste. I would also recommend finding a instuctor that you like and stick with them and try not to mix instructors to much if possible

I used to do spinning classes a few years back when I was recovering from a broken leg. There was a certain instructor at our athletic club that was the best, and his classes filled up the quickest. He made it enjoyable, but very effective.

Now our club has "guidelines" for classes, and all of the instructors have to teach the same class. No enjoyment, and doesn't feel like much gain coming out of it.

3.25 TI is not as good as 6/4.

3.25 TI is not as good as 6/4.
:confused:

this post comes up pretty regularly, do a search. I have been going to spin classes for 12 months, BUT, I rarely if ever do what the instructor says. I have y own coach and do my own workouts, i start about 45mins before the class starts, and finish my workout near the end of the class, so i guess you could say we overlap. I sit in the back because I am often going against the grain. here are a few observations:
1. I generally enjoy the music
2. I get alot of energy from being in the room with 25 other people and load music
3. if you actually follow the spin class daily you will be overtrained in short order
4. 9 out of 10 instructors are not competive road racers or triatheletes.
5. many instructors give odd advice, unless you are simply looking for an aerobics workout on a bike(eg, tight abs everybody!)
6. my gym has lots of great looking women

I ride a spin bike because that is the only way I have time to train. I am successful as a Cat4 and will go for my Cat3 upgrade in the spring. my v02max power went from 340 to 370 over the last 8 months, my LT power has gone from 230 to 270, my vo2max is 59. it may not work for everyone, but spin bikes fit my work/life schedule very well

i work late some nights and can't get out on a ride so i'll go to a spin class.

i have found the classes have improved my out of saddle climbing. There aren't many hills around me so it makes it difficult to train for them.

I was never a very good out of saddle climber. I would tire really quickly. After doing the spinning classes i found it much easier to climb standing up. I guess it was just a matter of developing the right muscles.

I'd be careful and go easy to avoid injury. Avoid the mashing or high rpm stuff, and the temptation to impress the instructor with your TdF winning sprint. Also the saddle position is hard to get dialed in because it doesn't look anything like your regular bike.

I'd be careful and go easy to avoid injury. Avoid the mashing or high rpm stuff, and the temptation to impress the instructor with your TdF winning sprint.
+1

I did one class last year, and did everything the teacher said for an hour - my knee has never been the same.

:mad2:

out of the saddle work on a spin bike is great, whether "climbing" or "sprinting" . i just can't do this on my roadbike mounted in a trainer.

RE the ride position on spin bike. I can't get the bars low enough,and the "top tube" is way too short. that said, I feel like I can get good body position over the pedals.

Yeah I just took a tape measure in there and got it as close as possible. I have noticed some of the a-typical stuff to be hard on the knees and I just avoid them.

DST is just two days away and at that point it's months before I can get outside on the weekdays.

I've done a few of these, and led by a suitably hot instructor with a certain amount of enthusiasm can make an hour go by 10x faster than sitting on an indoor trainer and it sure beats putting wear and tear on a record drivetrain.

What are the thoughts of doing this to base/maintain thru the winter? Waste of time?

What's the best way to get something out of this if you go 2x a week and do some decent rides on the weekend?

To maintain base: It doesn't seem nearly long enough for me. 3-4 hours a week? At best? My spin classes get supplemented with a couple of hours on the regular bike.

I'm taking a spin class now (for college credit :D ). I bring my HR monitor (and still use sneakers), find my zone, and sit there for a bit. I kind of do my own thing. I've been ignoring jumps, and the intervals the instructor says to do. I've learned to make a pretty convincing pain face. Lets hope she doesn't learn to look at my HR monitor.

OTOH, It's great. The view is nice. I sit about 1-2 rows back, on the side. Sit towards the front, and never turn around (that's what the mirrors are for). I guarantee some chicks will appreciate the view of a competitive cyclist from behind. I've met 2 "dates" in that class. haha.

I love spin classes. Not because of the cycling benefits (good cardio for an hour or so) but being single, male, college senior.....................needless to say, there are very, very few males in class, usually 10:1.

We have a fitness center at my office, and last year I was really committed to spin classes (4 per week).

My general goal was just improved overall fitness and power, for early season mountain bike racing. After the spring came and went, I completely dropped the mtb and committed myself to riding on the road. The more I rode on the road, the more I became convinced that winter spin classes are not the best use of my time (too much, too soon, too early).

With that, I'm now just riding the spin bike at around 90 rpm and 140-145 bpm and watching DVD's for an hour to hour and a half per day. I'll incorporate higher intensity workouts as the spring approaches.

They are boring.
There is no substitute for the real thing.
Most spin instructors I have seen know little about cycling.
Most don't even ride outdoors.

done properly, doing 95%+ of your training on a spin bike can yield a competitive cat 3. above that , better rethink the strategy

I think at a minimum, going to spin class is better than doing nothing at all. A lot of it depends on how hard you make it. All the spin bikes I've used have variable resistance, and you get to decide what it means when the instructor says "turn it up to 6 or 7." It will certainly help maintain your cardio, and it does give your legs a workout, but it isn't equal to riding a bike. I was never convinced that I could use it exclusively to maintain my base over the winter. I had to get out and ride on the weekend, and I also felt that I could get a better and more realistic workout riding rollers than going to spin class. I could also ride rollers on my own schedule, in my own house.

I agree with Mohair. Great way to maintain cardio, and to work out your legs, but not very cycling specific.

That being said, I've used to spinning to keep fit over the winter, and found that it did not hurt my cycling skills (I also ride my bike on clear/cold days).

The nice thing about spinning over home trainers/rollers is that you get to look at sweaty women/men (your choice) in spinning classes.
Call me a perv, but I'm just pointing this out because it's one of the benefits of spinning. Not the main reason I go.

done properly, doing 95%+ of your training on a spin bike can yield a competitive cat 3. above that , better rethink the strategy

Totaly disagree.
A 95% spin trained cyclist would:

Last 45 min in a road race
Get droped on the first sprint
Get droped on the climbs
Try and pull the pack and bonk
Crash or cause a crash.

I love spin classes. Not because of the cycling benefits (good cardio for an hour or so) but being single, male, college senior.....................needless to say, there are very, very few males in class, usually 10:1.


Bingo we have a winner. Lots of fresh looking eye candy instead of the typical fare at local rides. My gym also uses real cyclists as coaches and sponsors lots of local teams....

Killroy are you sure, really, really sure that you know what you are talking about?

done properly, doing 95%+ of your training on a spin bike can yield a competitive cat 3. above that , better rethink the strategy

somehow, I highly highly doubt that...

Killroy are you sure, really, really sure that you know what you are talking about?
Yes, there are not hot girls in my spin classes.

I lost a bet with my girl. This meant I had to try classes at the gym. Yoga, as long as they let me continue calling it advanced stretching and do not tell me to breathe, fine. Pilates...see yoga above. Step aerobics, what is this 80's flashdance cra.....you see where this is going. Spin was the worst. I brought my shoes and pedals and was told I could not use them. 4 knee surgeries have me a little leary of changing anything about my body bike interface. I was giggled at as I agonized over millimeters while adjusting my position. That was all fine but the guffaws when I asked how many people ride outside regularly was too much. The instructor confessed to not having ridden outside since she was a kid. All of that could be forgiven...Until, someone said to me, on my way out, "Aww, that was such a killer workout dude!" Yeah...that ended my spin career. All I could think about was the annoying high five guy on scrubs. I know, way too judgemental. But, without standards, who are we.

I've been to some good spin classes and I've been to some bad, bad, concentrated evil spin classes. One thing that makes the spin class more worthwhile is if the instructer comes from a cycling backround and not a fitness backround (once I unwittingly went to a spin class with some pilates thrown in, ew). If it gets you motivated to stay in shape over the winter, it can't be all bad right?

This is the key. Is your instructor a cyclist (rare) or was she leading a step class and volunteered when the gym needed spin class leaders? A good instructor and a good spin bike make a difference. Best one I met was actually on a cruise, believe it or not. Haven't found many good ones at the gym.

Don't some LBSs offer spin classes in the winter? Are those better?

This is the key. Is your instructor a cyclist (rare) or was she leading a step class and volunteered when the gym needed spin class leaders? A good instructor and a good spin bike make a difference. Best one I met was actually on a cruise, believe it or not. Haven't found many good ones at the gym.

Don't some LBSs offer spin classes in the winter? Are those better?

Agreed - if you can find classes with an actual cyclist instructor, LOTS better. I do 2 classes a week at our gym after daylight savings ends, because riding trainer at home bores me so much I simply will not do it. Both led by real cyclists I have actually seen out on the road. They don't do the silly (bounce out and back onto the saddle every 2 seconds) or potentially knee killing stuff ("climbs" at such high resistance you can only do about 20 RPM). And no hassles from them if you don't do just exactly what they have the class doing. In fact, these 2 instructors specifically announce that you are welcome to do different stuff if you want - "It's your workout". Refreshing. I will not do classes led by aerobics instructors who do not cycle and get twisted up if you aren't in lockstep with silly or dangerous stuff they are "instructing".

Spin classes in actual bike shops are, in my limited experience, much better. The couple of classes I went to are actually group trainer workouts, and actually focus exclusively on real cycling stuff. Unfortunately, only one convenient to me happens at a time I'm still at work. But if you can find one of those (usually bring your own trainer, by the way), they can be great.

ive been going to spin classes for 2 years. however I *never* follow the instructor. I have a coach and all my workouts are customized to a spin bike. my training begins before class and ends after, but I overlap with a 45min class. I agree that most instructors are pretty bad. I have seen a few dozen. most don't seem to last more than 1 or 2 months. a rare few are quite good, either triathatheletes or roadies. you can get into great shape and be very competitive training on a spin bike, but not by following the class structure

I suppose I'm biased since I teach a class at the YMCA and I don't have much to add to the above but did want to add a couple points.

The most common weakness I've seen in other classes (I try to sample them whenever I travel) is a terribly short warm up. In my class we warm up for 15 minutes, since few people use HRM I instruct them to go by breathing pattern. We warm up gradually with out of saddle effort to SLOWLY bring up the resistance, and even the first few intervals I tell them to expect to be sub-optimal. Instructors who want to start hammering from the gun drive me bonkers...

I'd generally encourage my athletes to do no more than 2 classes/week. Any more than that and you likely start to compromise other time you could spend on your racing bike. But they can be a very effective piece of the training regimen.

Spin + weights/core routine is a great combo, you are super warmed up & already at the gym.

On a more frivolous note, I got a chuckle from the college senior who goes to spin class to meet the hot girls - out here in suburbia, their hot moms are the draw... :)

Cheers,
Karl Etzel
www.ride424.com
Wenzel Coaching - Invest in your Goals

this post comes up pretty regularly, do a search. I have been going to spin classes for 12 months, BUT, I rarely if ever do what the instructor says. I have y own coach and do my own workouts, i start about 45mins before the class starts, and finish my workout near the end of the class, so i guess you could say we overlap. I sit in the back because I am often going against the grain. here are a few observations:
1. I generally enjoy the music
2. I get alot of energy from being in the room with 25 other people and load music
3. if you actually follow the spin class daily you will be overtrained in short order
4. 9 out of 10 instructors are not competive road racers or triatheletes.
5. many instructors give odd advice, unless you are simply looking for an aerobics workout on a bike(eg, tight abs everybody!)
6. my gym has lots of great looking women

I ride a spin bike because that is the only way I have time to train. I am successful as a Cat4 and will go for my Cat3 upgrade in the spring. my v02max power went from 340 to 370 over the last 8 months, my LT power has gone from 230 to 270, my vo2max is 59. it may not work for everyone, but spin bikes fit my work/life schedule very well

My sentiments exactly! I've used spin classes over the past 5 winters or so to help maintain my fitness in winter, with longer rides outdoors on the weekends. However, I haven't been to a spin class since last spring and probably won't go this winter. The reason? Since I started bike commuting 3-5 days a week, I have no need for spin classes. I get a better workout riding to work, albeit with no hot chicks.

after seeing people wearing shoe covers to spinning classes, i have no comment but sarcasism.

after seeing people wearing shoe covers to spinning classes, i have no comment but sarcasism.

Well you know, with those fans blowing air at you in the room, those shoe covers are essential to maximizing aerodynamics :D .

That ranks very high among the silliest things I've ever heard of related to cycling...

I've been doing them for 2 weeks now. Twice a week.

I think they are dumb. I get a much better workout, and more realistic one as well, on my rollers using any number of Spinerval DVD's.

I'm only going b/c my buddy and I lift weights afterwards. If we weren't lifting, I'd be in my basement with Coach Troy.

Been doing 2x a week since DST hit. I avoid the "jumps" the up-down-up-down crap as that seems to serve no purpose. Also I usually try to stay in the saddle probably about 50% of the time everyone is up as I rarely, if ever, get out of the saddle on my real bike anymore.

It's helped take away the boredom of the trainer and after the hour session I do about 30 minutes of circuit training for upper body/core and my HR never really gets all the way down.

It's been good, but I look forward to the weekends more now. I'll probably quit as soon as DST is over.