Spinning tips

We absolutely love spin class – it’s a fantastic way to challenge your determination, work your heart and lungs and tone up your muscles. But there’s a fine line between smashing a session and walking away feeling like you’ve wasted your time. From setting up your bike to keeping good form, here are our top spinning tips to get the most out of your class.

1. Sort out the saddle
Whether you experience pain in your knees or you’re constantly slipping off the saddle, it could be down to the height of your seat. ‘When you’re off the bike you should align the seat to the height of your hip,’ says Colin Waggett, CEO of Psycle London. ‘When sitting on the bike the degree angle at the back of the knee should be 10-15 degrees, the leg should not be straight, this opens up hip flexors and reduces tightness in the back.’

2. Handle those handlebars
A lot of people think to adjust the seat height but don’t perfect the position of the handlebars. Getting this right could engage the right muscles as well as prevent any pain. ‘The most important thing is to be comfortable and not cause strain on your back,’ says Colin. But if you’re an experienced rider you’d lower the handlebars to increase engagement of the glutes and upper body, strengthening the core and lower back. There’s nothing wrong with having it a little higher if you’re a beginner, though.’

3. Keep good form for the whole class
It’s tempting to drop good form as your body gets tired, but you’ll get results quicker by keeping good form throughout, as well as avoid any unnecessary strains. ‘Good form on the bike means a natural spine position, soft wrists and elbows, with head upright and looking forward,’ advises Colin.

4. Do a class
If you thought spin class was the same as riding a stationary bike, think again. Aside from the atmosphere of an enthusiastic instructor and fellow riders to push you, it gives you a more effective full-body workout, according to Colin: ‘Body position of a spin bike closely mirrors that of a road bike,’ he explains. ‘A stationary bike will raise your heart rate but you won’t be conditioning your whole body to anywhere near the level of an indoor spin bike.’

5. Power in the pedals
It’s not just about powering those pedals down to the floor by all means necessary. ‘People often forget to keep the pedal stroke rounded,’ says Colin. ‘You should apply pressure both up and down as well as flex the ankle up and down during pedal strokes to avoid numb toes and tight achilles.’

And, be sure you look hot in the saddle with our pick of the best cycling shorts.