"Spin class"...does anyone do this?

MattAaronson

I never really hear people in the haus talking about
spinning classes being part of triathlon training. Now that I'm done racing for
the season I need a mental break and want to do some different things to keep
life interesting. I went to an Equinox health club in Palo Alto CA near where I'm
travelling on business a bunch these days and tried a class.

 

My overall assessment:

- Satisfies the "new, different and keeps thing
interesting"

- You get out of it what you put into it, clearly. I put a
lot into it and got to some HR numbers that rival my FTP tests. I was clearly
working harder and sweating a lot more than the other people in the class

- The data provided by the bike is garbage…at the HR range I
was experiencing I should be seeing 260-280 watts not 380-420 and 29mph!!!!

- After a few tweaks I got a bike fit that felt good and I
didn't have aches or pains in any odd places

- There was a bunch of low cadence and out-of-the-saddle parts
which I would not typically do on the trainer but it wasn't too much

- The instructor makes a difference. The first class was at
6am taught by a guy who just did IM Tahoe and finished MOP M3539 (82nd AG with
a 5:57 marathon). The second class was at 9:15am (I was the only male participant) and the instructor gave a much more spirited performance even though she hardly spent any time on the actual bike.

- I can't watch NFL football or binge watch any TV series on
Netflix

- I would do it again (and did, this morning)

 

I wore my 920xt:

https://connect.garmin.com/modern/activity/915407597

https://connect.garmin.com/modern/activity/919506706

 

Does anyone else do these classes? I really never hear about
it here. I thought it was a great workout but if there is some reason why they
are really bad for training I'd love to know that.

 

Cheers!

Michael Quinton

Last year was my first year doing triathlons and my coach/team in Michigan all trained together early on weekday mornings before work. My former coach was a spin instructor at the gym we would all meet at for a 5AM class twice a week that would last about 75 minutes. He had us doing absurd, high-intensity workouts, one of which we kept the bike in the hardest gear for the entire class. We would go in circles trying to hold a cadence of 40 rpm's for 1-5 mins. I'm assuming this is not the norm w/ most spin classes but it did inflate my FTP to a hair over 300 which I never got back to this year while training for IMCHOO.

I really enjoy the environment of the spin classes i went to because it was social and we had a good group of people.I think it makes a sense if you're looking to break things up, especially in the OS. Glad you had some fun!

Tom Glynn

I do spin classes fairly regularly. All for family reasons. Both my wife and son like going and so I usually tag along once or twice a week. I stop going about 6 weeks out from my IM races.

The classes have great music, can be fun, social etc. They are not IM focused training sessions. Simply no specificity involved. Intervals tend to be too short and either too hard or too easy. Very little threshold work. A 20 x 20 @ FT is simply not a spin class workout. It's a great change of pace and often beats working out alone in the garage, but it's not a good way to train for your races.

Jess Withrow

Spin class was how JW convinced me to do a sprint tri in the first place. :-) I was a complete addict for YEARS. I couldn't agree more with your assessment. Data is garbage, although - if you plan to do this on a regular basis to change it up a little, and you're continually going to a spin class at the same gym - check to see if the bikes are numbered, get in early and get the same bike EVERY time. It's rare that my gym would recalibrate a bike unless something went wrong with it and they had to remove it from the spin studio entirely. While the data wasn't accurate, at least it was consistent and I knew if I was having an "off" day.

Instructor totally matters. I've literally gotten off my bike and walked out when a sub I didn't like showed up. There are awesome spin instructors (I have to believe Kori is one of them, and every true cyclist I've ever had teach a class has almost always been awesome and understood what intervals are... ), and there are straight up TERRIBLE spin instructors who waste people's time and encourage injuries doing things that should never be done while pedaling a bicycle (Push ups. Seriously. Push. Ups.).

I gave up spin classes when I started IM training primarily because I wanted/needed to build positional fitness on MY bike, not a stationary bike with a big, fat saddle that only fit me "o.k." There's definitely something to be said for the energy of a spin class, but - my #2 reason for giving it up - you just never know who's going to show up to teach. After a few classes of sub after sub, where the workouts left me feeling like I'd just wasted an hour of my life and I STILL needed to go home and get on the trainer.... well... let's just say I discovered the joy of Trainer Road and didn't feel the need to go to a spin class after that (this was all pre-EN for me, too).

BUT... if I were like you, traveling frequently and leaving my bike behind, I'd probably be back in the spin studio in a heartbeat if it meant I could stay in the saddle while I was on the road.

JeremyBehler

I've done a couple but never stuck with them....mainly because they were not at times that work for my schedule (your mileage may vary)

If you do like the workout and it's a good way to manage training with your crazy travel schedule you may consider getting some P1s and changing the pedals out to get solid and consistent data.

JeremyBehler

Oh...and I continue to be in awe of your HR numbers. Incredible what you are able to maintain.

MattAaronson

P1's, shit, NOW you're talking. This thread probably cost me $1200. I'm going to check out the viability of that idea ASAP. Love it.

JeremyBehler

Ha! The P1s are compelling. I just decided to jump in after reading the reviews and chatting with Withrow.

The only issue you may have is that you would need a pedal wrench to remove the standard pedals. You only need a hex wrench to install/remove P1s.

rbogle

I know a guy who did his first ( & only ) 70.3 riding only spin class workouts for 3 months, except for 3 outside rides less than 25mi. He went sub 5 hrs. I'd say you can do a lot riding spin classes, especially for your FTP.  Have at it!

Paul Hough

I would try a spin class but only if KTX Fitness came to Tampa. I think this guy would have me in a broken heap by the end of the class.



https://www.youtube.com/watch?v=2UcQFGYvGx4

https://www.youtube.com/watch?v=WXvB2TUDKJk

Dawn Cass

Matt, agree with everyone that the instructor makes a huge difference. Like Jess, I used to go to these before I found trainer road..and got serious about tri's. That said, if you are travelling and have access to a gym with classes, I would probably give it a go. You will more than likely get a better workout than the bike at the hotel, and it does break things up.

Nate Parady

I did Spin Classes once a week several years ago through the OS. Substituting for 1 of the bike sessions per week. They can certainly be fun with the right instructor and class. I think you just need to be carful with how much out of the saddle time you spend and the really low cadence stuff some instructors want you to do. Its easy to overachieve. And as someone like you who actually knows how to ride a bike you will probably get more out of the class in terms of building strength (FTP). there are plenty of folks who go to a spin class and spend the entire time at 110 Cadence pushing 80 watts. Nothing wrong with that but not exactly what your aim is.
In the Fall and Winter, if its fun and fitness related I say go for it.

scott dinhofer

P1s on a spin bike, never thought of THAT, i might go back to a spin class!

It IS a good mental break

The instructor does make a difference.

That said, I just got addicted to "Ray Donovan" and have a bunch of other shows qued up... might be a while before I go back to the spin gym, though it could be good for switching up the dating rotation 

Gordon Cherwoniak

Matt,

I've never incorporated spin sessions but I think there was someone with EN a ways back that was an instructor and was trying to incorporate that in to their plans.  This could even be before your time.  I'll see if I can dig anything up in a search but that might be archived on the old site.

 

William Jenks

I've done them off and on with my own bike and trainer. In that case, it's just a social way of doing that same old 1-hour workout that we all do in the basement. More of the workouts tend to be what we would call VO2 than anything else, I think...at least the ones I've been to. My local bike shop has a group workout in the winter where they clear some stuff on the floor and you can bring in your trainer or rollers and they literally put in a spinervals (or similar) DVD, and it's just a social way to do one of those workouts. I don't see any problem if you can get in what you want...particularly in the time between now and when you're spinning up again (pun intended) for next season.

Keith Wick

I was actually just wondering the same thing. I tried to go to my first ever spin class on Thursday, but the instructor didn't show up. I stayed and "spun" for about an hour just trying to get a feel for the bike. The club bikes are all set up with Stages powermeters, but like others have said, my watts didn't match my HR----maybe an FTP test would be good??? I definitely noticed that I was at a much higher cadence than on my trainer. I might try it 1 or 2 times a week, then stick to the trainer for weekend workouts. Just did an FTP test with my trainerroad and it felt much different.

Tom Glynn

Keith, the cool thing about studios using Stages power meters is that you can calibrate them yourself with your garmin watch. In the setting where you would pair the device, there is also a calibrate button.

Bruce Thompson

Matt...I actually do them alot during the winter months.  I find it makes it easier to stay active without the boredom of the training.  I agree with all your lesssons learned.  The instructor makes a hge difference.  Also, I usually sit in the back of the class so I can do my own thing instead of following the instructor all the time.  I've found that some instructors get a little pissed if you don't follow them, and sitting in the back row means that if I do something different, others in the class are distracted or notice it.  Often I'll do EN plan intervals which are usually much longer than what the instructor calls for, so just do them and ignore the instructor if you want.  Also, just go by HR as the bikes are never calibrated correctly even they do have  watt meter on them.  I've found it helps me get more "in touch" with my RPE and HR.

Keith Wick

Thanks Tom. I'll play with that tomorrow. Last time I couldn't get my watch to pair, but I think it was because I didn't hold it directly against the place where it indicates Ant+

MattAaronson

Well I had a few months off any workouts but am now back at it about 8 weeks post-op with the doctor clearing me to start working out. I decided to elevate "spinning" to the next level by trying some of the high-end offerings: Flywheel and SoulCycle. You will laugh, but the main reason I chose to try this out (a) it is pay-as-you-go so I don't have to belong to yet another gym with my road-warrior lifestyle and (b) they provide shoes so I don't need to bring cycling shoes across the country.

Reflecting on the comments above about good and bad instructors I will say the instructors at both of these places were EXCELLENT. They were more like actors than coaches! Flywheel was also cool because you compete with others based on your cumulative power output (the units are not specified and it is all quite unclear how it works, but the point is that you are competing which is cool). SoulCycle on the other hand was pretty much garbage, with all sorts of strange upper body moves on the bike and literally 90% of the workout out of the saddle. My HR got to 190 at Flywheel and only 184 at SoulCycle. In any case all interesting and I'd recommend trying them once if you are into spinning since it is a totally different experience from the workout club.

p.s. The demographics were hilarious. They charge $25-30 to do the workout so it ain't for the downmarket. Flywheel looked to be about 75% female patrons and SoulCyle was more like 90%...there were 2 dudes out of 50 total. Average age must have been 28 or 29 (if that). Sort of funny to watch...a singles scene but almost all women. And I will say the power numbers were pedestrian...even 8 weeks post-op and 2 weeks after resuming workouts after months doing nothing I not only "won" but had ~12% more cumulative power output than the second place guy. It wasn't even close!!!

William Jenks

Sounds like life is tough. Cycling in front of a comedian in a 25-1 ratio of younger women against men whom you can demonstrate your alpha-tude.... Keep on keeping on. :-)

thekidduxc

Great thread. Is there anything I can say to my friend whom swears by the validity of the watt readings from various bikes at his gym? I am with the haus that these machines are never calibrated....

William Jenks

I would just say to your friend that as long as s/he is looking at the same bike, then improvements are improvements. But bike to bike, there's almost certainly a 10% variation, so you can't take them that seriously.

FWIW, I've been going to "spin class" with my daughter sometimes where they have Computrainers, which are obviously supposed to be among the best devices. But even then, the calibration has to be perfect for the displayed numbers to be right. I have my own PT on my bike, and I know for a fact that if it's not calibrated just right, the display for the computrainer is off by X% from what I see on my internal PM...and it can be either direction and different magnitudes.