Spin bikes

[Sunshinee777]

Ok so I just did it.
I bought my first spinning bike today.
(It’s not here yet it will be homedelivered to me)

I have been thinking many years for getting indoor bike and I finally did it.

So im just curious does anybody else have spinning bike ?
How you like it? Have you lost lot of weight?
How many times a week you excercise?

Seriously I should have bought it so many years ago, I don’t know why I have been thinking this decision so long. Anyway, im so excited!

 

[Richard.20.12]

Look at videos analyzing different riding positions. Most people spin way too slowly (aim for at least 120 rotations a minute, preferably more like 140 after you get used to it). Monitor your lower back - pain usually hits there. Most people put the seat too high. When you spin fast your hips should not bounce or move back and forth. For them to be rather still you need that seat low so your leg is a little bent when the pedal is at the bottom. Otherwise you can damage your knees over time because you're over extending them with each rotation. People put the seat too high because its easier, plain and simple. Experiment with the seat angle. Most people find it best if its pointed downwards a little. The point is to have your lower back straight without a curve or hunch. This usually matches the seat position for keeping your hips not bouncing on the seat. Finally, experiment with stand up riding. Not easy I know. Actually it can be exhausting at first. After a while you should be able to go several minutes standing up. Of course your pedal rotation speed will be much slower but work on that too. Try different shoes. Clipless ones have their advantages but the problem with them is your foot is always in the same position and that is not good for ergonomics. Perhaps a stiff soled running shoe would allow you to transfer lots of energy to the pedal and still allow you to change your foot position a little. Another riding style that few people ever do is sitting with your heels on the pedals, not the ball of your foot like normal. You'll need your seat a little lower to do this and you won't be spinning so fast. But it targets a different set of muscles. So you have 3 riding styles now. When one is fatigued try another. Works better that way. Hopefully you don't have people under you because bikes can be noisy. When we use them in the gym we don't realize it. Do this exercise not to lose weight but because you feel good doing it. The weight will peel off naturally. But don't focus on that. Focus on your peddling techniques. It will take months to build up significantly increased strength. Be patient. As they say, enjoy the burn. Its a great stress reliever. Just try to position the bike by a window so you're not breathing in stale room air.

 

[Sunshinee777]

Thank you Richard, such a useful post.
I wonder how can I know how many rotations im doing a minute?

aim for at least 120 rotations a minute, preferably more like 140 after you get used to i

I finished building the bike but im not sure yet if seat is in good position. I haven’t watched any videos yet, I’ll do that tomorrow. Bike is very silent im completely surprised and I love the way it’s so smooth to ride comparing to the other indoor bikes I have tried. This is my first spinning bike ever and never tried any spinning bikes before. So I need to be careful so I won’t hurt my back.

 

[Richard.20.12]

> I wonder how can I know how many rotations im doing a minute?

Count. I'm sure you own a watch. No need to count for the full minute. 10 seconds is fine x 6 = 1 minute. Magic happens after about 140.

If you're spinning fast and your hips are hopping or your leg is straightening bring the seat down a little til that is rectified. Look at spinning videos by experts. That will give you good examples.

Too high:
https://media.glamour.com/photos/56.../slideshow-spinning-02-too-high-seat-main.jpg

Correct for most people:
https://media.glamour.com/photos/56...t/slideshow-spinning-03-too-low-seat-main.jpg

Remember, its easier if the seat is higher but this is an illusion. Your knees will hurt later. Also you can't spin fast if your seat is high, at least not comfortably. Try a whole range of seat heights. Its worth experimenting with.

 

[Sunshinee777]

> I wonder how can I know how many rotations im doing a minute?

Count. I'm sure you own a watch. No need to count for the full minute. 10 seconds is fine x 6 = 1 minute. Magic happens after about 140.

If you're spinning fast and your hips are hopping or your leg is straightening bring the seat down a little til that is rectified. Look at spinning videos by experts. That will give you good examples.

Too high:
https://media.glamour.com/photos/56.../slideshow-spinning-02-too-high-seat-main.jpg

Correct for most people:
https://media.glamour.com/photos/56...t/slideshow-spinning-03-too-low-seat-main.jpg

Remember, its easier if the seat is higher but this is an illusion. Your knees will hurt later. Also you can't spin fast if your seat is high, at least not comfortably. Try a whole range of seat heights. Its worth experimenting with.

Actually I think the meter on the bike has it. I think I had only 34. I think I was pedaling pretty fast though... strange. I have been trying different settings for seat as you instructed me and I think I found pretty good setting but now the biggest issue is that the seat is too hard, I wonder if I need to get better seat or just add some soft on it. (Now I have used towel folded on it lol) Is 60 minutes excercise ok or do I need to do longer?
I think my hips are hopping even the seat seems to be lower enough but I try even lower tomorrow. Thanks!

 

[Sunshinee777]

Ok so my bike meter said 70-90 RPM, I started with 70RPM. So, im very slow comparing to 120RPM. Well, im just beginner so I hope I can do better than this.

 

[Richard.20.12]

Ok so my bike meter said 70-90 RPM, I started with 70RPM. So, im very slow comparing to 120RPM. Well, im just beginner so I hope I can do better than this.

Set the tension to next to nothing. Just spin freely. Get used to spinning fast. Change the seat position to see how it aids in your ability to spin fast with almost no tension. Most people have significant tension set and then wonder why they can't spin fast. Get spinning fast with no tension, then gradually add tension.

 

[timewerx]

I ride a real bike everyday, 30 to 45 minutes or 7x / week. If I can't go outside, I use the elliptical bike.

 

[Richard.20.12]

I ride a real bike everyday, 30 to 45 minutes or 7x / week. If I can't go outside, I use the elliptical bike.

Its not good to do any exercise that stresses the body every day. When we do this we tend to not push ourselves so little progress is made, either in strength or cardiovascular. Alternating days seems to work well for most people once our muscles are used to it. As you get older it may be preferable to allow 2 or even 3 days recovery. Just experiment. I've found surprising increases in strength when I happened not to do a particular exercise for even a week. Not sure why. Recovery is just as important as the exercise.

 

[timewerx]

but now the biggest issue is that the seat is too hard, I wonder if I need to get better seat or just add some soft on it.

It can be a normal feeling for beginners. Eventually, you'll adapt to the seat.

If you're female, you may need a different seat. One with deep groove or hole in the middle and wider nose. Examples below are used with real bikes and may not fit with your spin bike unless you have the same seat post attachment as real bike. Another solution is wearing cycling-specific shorts with gel padding at the bottom. Padded cycling shorts will definitely help.

I think my hips are hopping even the seat seems to be lower enough but I try even lower tomorrow. Thanks!

Setting seat height:

 

[timewerx]

Its not good to do any exercise that stresses the body every day. When we do this we tend to not push ourselves so little progress is made, either in strength or cardiovascular. Alternating days seems to work well for most people once our muscles are used to it. As you get older it may be preferable to allow 2 or even 3 days recovery. Just experiment. I've found surprising increases in strength when I happened not to do a particular exercise for even a week. Not sure why. Recovery is just as important as the exercise.

Sometimes I rest 2 to 3 days straight not doing any cardio exercise when I don't feel like riding or it's raining nonstop or high levels of air pollution.

I don't remember feeling different when I'm back riding again. Perhaps, I don't push hard enough to really stress my body to require recovery.

 

[Sunshinee777]

Another solution is wearing cycling-specific shorts with gel padding at the bottom. Padded cycling shorts will definitely help.

Thanks, I will look into that
That video was really helpful!

 

[Richard.20.12]

Sometimes I rest 2 to 3 days straight not doing any cardio exercise when I don't feel like riding or it's raining nonstop or high levels of air pollution.

I don't remember feeling different when I'm back riding again. Perhaps, I don't push hard enough to really stress my body to require recovery.

Try standing up for as long as you can. That'll wake up muscles that were previously napping... Most riders can't go even a few minutes standing up. When that's comfortable work on increasing your cadence standing up. Its unbelievably exhausting.

High cadence training also hits different muscles. I found a real magic when I hit 140 rpm (sitting). But you have to start with a low seat height, then gradually bring it up til you feel your hips bouncing with each pedal rotation then bring it down. Interesting things happen at 140. Apparently the muscles recover better with high cadence riding. So its best to do both.

Another option is to ride with your heel on the pedals. This will illicit a slow cadence targeting your upper thigh and hip muscles. Its very powerful. Outside this doesn't work as well as its not good unless you're on very predictable, smooth terrain as we use our ankles to absorb a lot of bumps. You may need your seat a little lower of course.

I should have recommended gel padded cycling shorts. Watch out for cheap, no name stuff. They'll use inferior fabrics that don't stretch very well and poor padding which doesn't really cushion you at all. The market is inundated with garbage from....China. Be careful. Made in China is fine if its coming from a known brand. Places like Walmart are not your friend. Ebay is after trying on quality stuff at your local store to get your size pegged. Don't worry - you'll be buying stuff from them from time to time.

 

[timewerx]

Try standing up for as long as you can. That'll wake up muscles that were previously napping... Most riders can't go even a few minutes standing up. When that's comfortable work on increasing your cadence standing up. Its unbelievably exhausting.

I only do 1 minute at a time alternating sitting and standing in climbs. 70 to 80 rpm. I once did 10 minutes standing, never going to do that again, I was done for the day and limped back home!

High cadence training also hits different muscles. I found a real magic when I hit 140 rpm (sitting). But you have to start with a low seat height, then gradually bring it up til you feel your hips bouncing with each pedal rotation then bring it down. Interesting things happen at 140. Apparently the muscles recover better with high cadence riding. So its best to do both.

I actually do it whenever going downhill. You are correct, it's great for recovery and also keeping the blood flow going if there's another climb coming.

Another option is to ride with your heel on the pedals. This will illicit a slow cadence targeting your upper thigh and hip muscles. Its very powerful. Outside this doesn't work as well as its not good unless you're on very predictable, smooth terrain as we use our ankles to absorb a lot of bumps. You may need your seat a little lower of course.

I do it in fact on the real bike. But not exactly the heel but halfway between the ball of the foot and heel. Doesn't seem to be an issue in bumpy roads. I have seat suspension so I don't always have to stand for bumpy sections.

I can still do around 90 rpm in such form if also pull the pedals on the upstroke.

I should have recommended gel padded cycling shorts.

I don't use one actually. I fine with unpadded shorts, no discomfort, probably due to the short duration of my rides. I'll definitely consider buying padded shorts if my rides routinely become more than 2 hrs every day (I only begin to experience some discomfort past the 2hr mark)

 

[Richard.20.12]

> I only do 1 minute at a time alternating sitting and standing in climbs. 70 to 80 rpm. I once did 10 minutes standing, never going to do that again, I was done for the day and limped back home!

The rpm doesn't really matter. Just keep at it and you'll see enormous strength gains. Your speed will be huge too after a while. We tend to use more of our overall muscles I think. Hence the strength advantage.

> I actually do it whenever going downhill. You are correct, it's great for recovery and also keeping the blood flow going if there's another climb coming.

I meant that when we use high cadence our muscles recover afterwards faster. What you're doing is using no tension and letting the movement loosen up the muscles when going downhill. Try high cadence under tension to see how it feels. It takes a while to adapt these muscles, much longer than standing up for most people. Not sure why. Most people just increase their cadence gradually over time. IF there seat is low enough. Almost everyone out there rides with their seat too high. Like about 99% of recreational cyclists. Another problem is the tilt of the seat. Most people find it feels best tilted slightly forward. You just have to experiment.

> I do it in fact on the real bike. But not exactly the heel but halfway between the ball of the foot and heel.

Different positions of foot placement will draw on different muscles in the legs. You're using some of your ankle this way. Its safer on most roads. But when you get a real flat area try right on your heels. Its eerie how fast you go without even realizing it after a even just a block. Its like, "Where did that come from?" But because it uses a lot of muscle its fatiguing initially.

As for shorts....you are lucky!

 

[Sunshinee777]

Im able to do 120 rpm now, it feels still very uncomfortable but what I believe is that maby month from now, it won’t feel as uncomfortable as it feels now.

So I do intervals between 110rpm
(or little less if im exhausted) to 120rpm. So my body will adjust.

Im not sure if my seat position is right because If I do 120rpm I need to ”pull” the handle towards me so I won’t be bouncing too much and I am able to pedal fast enough. Or is exactly what I suppose to do?

 

[Sunshinee777]

Try standing up for as long as you can. That'll wake up muscles that were previously napping... Most riders can't go even a few minutes standing up. When that's comfortable work on increasing your cadence standing up. Its unbelievably exhausting.

So is it ok to increase tension very high when pedaling standing? Because I feel like I need to set it very high comparing to when in sitting. Otherwise it is impossible to pedal standing, I actually felt little bit scared to do that so I was thinking it is better to come here and ask for help than hurt myself in the process...

So I wonder how you know when there is enough tension without it being too overwhelming when pedaling standing?

 

[Richard.20.12]

Im able to do 120 rpm now, it feels still very uncomfortable but what I believe is that maby month from now, it won’t feel as uncomfortable as it feels now.

So I do intervals between 110rpm
(or little less if im exhausted) to 120rpm. So my body will adjust.

Im not sure if my seat position is right because If I do 120rpm I need to ”pull” the handle towards me so I won’t be bouncing too much and I am able to pedal fast enough. Or is exactly what I suppose to do?

Try lowering the seat a ridiculous amount, then gradually raise it to see where you don't bounce. Remember: Almost everyone rides a bike with the seat too high. Look at pro road riders for a reference (not mountain bike riders).

Also really work at riding standing up. This way the seat doesn't matter at all. Its far more strenuous and uses more muscles so it burns way more calories. Just watch out for knee pain. If you feel any, immediately back off and don't touch it for at least a day. I hope you are not riding hard every day. That won't let your body recover. Every other or 3rd day is best for most people. Often people starting out push themselves too hard and get injured because of the euphoria they get from this new activity. And make sure you have one day each week where you do no hard physical activity. Total rest. (Normal walking is fine.)

Speaking of walking have you considered a treadmill? I know they are hideously expensive right now because of the pandemic but in case you have an opportunity to get one I wanted to mention power walking in bare feet or socks. Its incredible and has just about zero impact on your joints, unlike running. Not using shoes changes this to a vastly different experience. I don't know what kind of climate you're in but obviously power walking outside is marvellous. Sure it can look a little silly - just slow down when you are approaching people. It takes some practice though. You're using different muscles once you get beyond about 3.5 mph. On a treadmill most people can hit 5 mph pretty easily and after a while about 7 mph. The ultimate workout I've found is to keep the speed the same but alternate between walking and jogging (to rest). Not many people can walk at 7-8 mph for very long! So you switch to jogging which is much easier and this brings your heart rate down before exploding again doing the much harder walking at the same exhausting speed.

IMPORTANT: If you get a treadmill watch videos of treadmill disasters then vow to never be that person who tries to do something when running and falls on that moving belt which catapults them backwards. Be aware of any hard/sharp objects behind the treadmill! They can kill you in the event of a fall. That belt will send you backwards like a rocket. Just having lots of space behind the treadmill is best. Otherwise if there's a wall there put something soft against the wall, maybe an old mattress.

 

[Richard.20.12]

>So is it OK to increase tension very high when pedalling standing? Because I feel like I need to set it very high comparing to when in sitting. Otherwise it is impossible to pedal standing, I actually felt little bit scared to do that so I was thinking it is better to come here and ask for help than hurt myself in the process...

Yes that is normal because you are using more muscles standing up so its "easier". I know - you feel so strong standing up. Don't worry - adjust so you're comfortable and the exhaustion will soon follow.

> So I wonder how you know when there is enough tension without it being too overwhelming when pedalling standing?

Just try different tensions and get used to it. These are different muscles so they need to "wake up". After you get comfortable with a slow cadence try increasing it a little. But that's probably a few months away. If you have something to take your pulse you may find it interesting how it varies. Its often related to what we last ate and the work our body is doing digesting that food. That's why its best to do cardio on an empty stomach, in the morning before your first meal after being up for a couple of hours or so, drinking water (without caffeine). Then that first meal is your reward for your physical work of exercise. And that does feel right.

 

[Sunshinee777]

Try lowering the seat a ridiculous amount, then gradually raise it to see where you don't bounce. Remember: Almost everyone rides a bike with the seat too high. Look at pro road riders for a reference (not mountain bike riders).

Also really work at riding standing up. This way the seat doesn't matter at all. Its far more strenuous and uses more muscles so it burns way more calories. Just watch out for knee pain. If you feel any, immediately back off and don't touch it for at least a day. I hope you are not riding hard every day. That won't let your body recover. Every other or 3rd day is best for most people. Often people starting out push themselves too hard and get injured because of the euphoria they get from this new activity. And make sure you have one day each week where you do no hard physical activity. Total rest. (Normal walking is fine.)

Speaking of walking have you considered a treadmill? I know they are hideously expensive right now because of the pandemic but in case you have an opportunity to get one I wanted to mention power walking in bare feet or socks. Its incredible and has just about zero impact on your joints, unlike running. Not using shoes changes this to a vastly different experience. I don't know what kind of climate you're in but obviously power walking outside is marvellous. Sure it can look a little silly - just slow down when you are approaching people. It takes some practice though. You're using different muscles once you get beyond about 3.5 mph. On a treadmill most people can hit 5 mph pretty easily and after a while about 7 mph. The ultimate workout I've found is to keep the speed the same but alternate between walking and jogging (to rest). Not many people can walk at 7-8 mph for very long! So you switch to jogging which is much easier and this brings your heart rate down before exploding again doing the much harder walking at the same exhausting speed.

IMPORTANT: If you get a treadmill watch videos of treadmill disasters then vow to never be that person who tries to do something when running and falls on that moving belt which catapults them backwards. Be aware of any hard/sharp objects behind the treadmill! They can kill you in the event of a fall. That belt will send you backwards like a rocket. Just having lots of space behind the treadmill is best. Otherwise if there's a wall there put something soft against the wall, maybe an old mattress.

I have been thinking getting treadmill but it was when I was running a lot. It never crossed my mind that it would be nice to use for power walk. It is definetly something to consider in the future.

What I am more interested about now is this spinning and also I stumbled excercise called ”cyr wheel” it looks absolutely fantastic but the problem comes because I don’t have space in my home to have it here. It looks so much fun. I wish here was opportunity to have cyr wheel - lessons somewhere.
Or maby some sort of aerial - excercise.