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Should You Spin This Winter?

By Kristi Berg, Cycle University Coach Manager

One of the most common questions I get asked this time of the year is “should or shouldn’t I take indoor spin classes?” My answer is always “yes,” but it comes with some advice.

Photo by Bicycle Paper

Ed Ewing and Craig Undem.

We live in a cold and wet climate that doesn’t suit outdoor riding year-round very well. Yes, there are the few hard-core cyclists out there that ride rain or shine, sleet or snow, but for a lot of us we just can’t or don’t want to handle those harsh conditions. One great way to keep your fitness throughout the gray Northwest fall and winter months is to participate in some indoor spin classes.

First off, let’s talk about the importance of keeping your fitness level throughout the winter. You worked so hard all spring and summer riding, getting those base miles in and building up your conditioning level, whether as a brand new cyclist or an elite level racer, so it is important to keep what you have gained over the warmer months to avoid starting from scratch again come April or May. If you keep fit throughout the colder months, then you will come out in the spring with more power and speed and be more fit than you were the season before.

Indoor classes are a great way to keep and improve your fitness during that period. The best thing about those sessions is that there are no interruptions; no stop lights, no slowing down, just non-stop pedaling. When you ride outside there are so many distractions that take away from your training. When inside you can focus more on the intensity of your workout and actually get a more controlled spin, which will help you improve faster. My favorite part about classes is that you can also do shorter rides and burn the same amount of calories as you would on some of the more “interrupted” outdoor rides.

Photo by Jay Stilwell

Riding through the colder months isn't always fun.

Most spin workouts are interval based, where after a good warm up you usually go into some sort of interval training, where periods of harder intensity are mixed in with rest. This style is highly effective and when done at the right intensity and volume and at the right time it will take your fitness to a whole new level.

If you are an outdoor cyclist looking to improve your riding strengths, I highly recommend finding an indoor instructor that also rides outside so he/she understands those riding techniques. Most of these coaches are really great at creating workouts that will improve your skills and get the muscles firing to give you the most benefit when you head back out on the road.

Ideally you also want to train with someone who is educated on proper bike fit to ensure that you are correctly positioned on the spin bike, thus allowing you to produce power and avoid injuries. Your spin bike should fit the same as your regular bike.

At Cycle U, located in Sandpoint and West Seattle, we offer two 12-week sessions running from October through the end of December and January through the end of March. Both programs are written and instructed by cycling coaches and each class builds on itself with periodized training to help improve a rider’s strength and speed by the end of each session. We use Cyclops PowerBeam trainers, which allow you to bring in your own bike and hook up to it, alleviating potential fit problems. This equipment is all power based and everything we teach is set around your own power zones.

So whether you are looking to get into cycling or have been riding for years, I highly recommend that you do some indoor classes this winter. You will see huge benefits in your overall fitness and be stronger when you are ready to hit the open roads next season.

Photo by Jay Stilwell

Interruptions are often inevitable while training outside.

A nationally certified personal trainer and a U.S.A. Level 2 Cycling Coach, Kristy Berg is an accomplished racer who is now looking forward to helping others take their cycling to their desired level, whatever that might be. For more info on Cycle U’s spin classes, contact them at 1-800-476-0681 or visit www.cycleu.com.

Comments (1)

Phoenix said...

But Goretex and merino wool turn winter into summer! Albeit summer with daily chain cleanings, headlights, and carbide studs.

January 13, 2012