There's a reason you loved to ride your bike as a kid. Experience the same exhilaration you felt back then and get the health and fitness benefits you need now that you're all grown up.

Ready to ride? Comfortable workout clothes, a water bottle and a sense of adventure are all you need to get started. But the following items can make a great Spinning class even better. Visit our Spinning® Store for a complete selection of apparel and accessories.

Getting Ready to Ride

• If you're new to the Spinning® program please let your instructor know. He or she can help you adjust your Spinner® bike and familiarize you with its features.


• Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke.
  
• Adjust fore/aft seat position so that your arms are a comfortable distance from the handlebars and your elbows are slightly bent.
  
• If you're a beginner, start with the handlebars in a relatively high position. As your flexibility increases and you become more comfortable on the bike you can begin to move the handlebars downward until they are approximately level with the saddle. Always make sure that the handlebars, seat post and seat slider are securely attached and that all pop pins are completely engaged.

During Class

• Place the ball of your foot over the center of the pedal. Make sure that your shoelaces are tucked in and your feet are securely attached to the pedals.


• Note that because Spinner bikes have a fixed gear, you must gradually reduce the speed of your pedal strokes to stop the pedals from moving. To stop immediately, pull up on the resistance knob while keeping your legs clear of the moving pedals.


• Remember there is no competition in the Spinning program. Go at the pace that feels right for you.


• There should always be some resistance on the bike. Familiarize yourself with all movements at a moderate pace before you attempt to increase your speed.


• Stay in control. Focus on your form and on making smooth transitions between movements.


• A heart rate monitor is an unmatched tool for helping you make the most of each workout. Learn more about the benefits of training with a heart rate monitor or visit the Spinning Store to browse our selection of heart rate monitors.


• If you begin to feel faint or dizzy, slowly stop pedaling, carefully dismount from the bike and inform your instructor immediately.