Spinning Study Guide
I. Spinner Bike Set Up
A. To quickly check seat height the seat should align with your iliac crest (top of hip)
B Seat height-To determine the right height of your seat simply place your feet in the toe
cages and rotate pedals until your one leg reaches the bottom, there should be a slight
bend in your knee. If your leg fully extends your seat is too high.
C. Seat adjustment -The seat also adjusts forward and backward, which keeps your
upper body and knees in the correct position. To start, make sure you can reach your
handlebars comfortably, maintaining a slight bend in your elbows. Your handle bars
should also be level with your seat.
1. Your feet should be placed inside the cages on the pedal when spinning. Make
sure you are using the balls of your feet when pedaling and not pointing your feet
downward.
II. The Spinning Program
A. Bike safety-Spinner bikes are designed to fit all shapes and sizes. When adjusted
correctly to fit you, these bikes can provide you with a great workout and minimize
injury. As new students using these bikes, be sure to have your bike set up correctly.
B. Form and Figure-Proper form and figure are very important parts of spinning. If not
performed correctly your workout will suffer because of it, and more importantly
serious injury could result.
1. Excessive movement- Excessive upper body movements are not
recommended. They can throw off your balance and possibly strain your back
2. Riding posture- Keeping your posture throughout the ride is very important.
Following the correct spinning bike movements, and hand positions will
increase the quality of your ride and also the safety of your ride.
III. Spinning Bike Movements- Performing these hand position and pedaling movements
correctly, will simulate a real cycling experience and give you a high quality workout.
A. Pedal stroke- Keep both feet inside the cages on both pedals, never try to stop the
pedals with your legs. These are fixed gear bikes and there is not a coast movement
on these bikes.
B. Jumps- Jumps are a very effective part of the workout if performed correctly. They
cannot be performed to fast of with too much tension. The focus of a jump is to
create a smooth transition between seated and standing positions. The correct
durations of your jumps should be 15 seconds standing and 20 revolutions pedaling.
C. Speed-When pedaling with light resistance stay around 110 rpm, if you begin to
bounce then you are moving too fast. You should always ride with the correct
resistance unless you are on a decent.
D. Stretching- is a very important, but should be done off the bike stretching on the bike
could result in serious injury.
IV. Hand Positions and Core Movements
*How to find resistance-Spin on a flat ride and turn knob until you feel medium resistance and
can keep the same pedaling pace.
A. Seated Flat- The most basic movement in spinning will build stamina and a strong
fitness base. Hands are in 1st position and resistance is 1 turn to the right.
B. Standing Flat- standing upright and can be performed with light to moderate
resistance. This will improve core muscle groups and improve speed. Hand should be in
1st position and resistance should be 1 1/2 turns to the right.
C. Jumps- Are performed by moving smoothly in and out of the saddle. Jumps develop
overall strength, timing and balance. Hands should adjust from 2nd position when seated
to 3rd position when standing. The resistance should be ¾ turn to the right.
D. Seated Climb-Challenges your lower body and targets the gluteals and hamstrings.
The correct hand position is 2nd and the resistance is 1 1/4-1 1/2 turns to the right.
E. Standing Climb-Out of saddle hill climb will strengthen and define leg muscles. The
correct resistance should be 2-2 1/2 turns to the right.
F. Sprinting- is an all out maximum effort performed at a high pace. The resistance is 1
1/4-1 1/2 turns to the right, hands in 2nd position then jump to the finish line.