When you were 12 years old and took your bike to ride over to a friend’s house, you never thought about pedaling efficiently. But in a spinning class, it can make the difference between a good workout and a really great workout. And at Wheelpower Studio, you should get a really great workout every time you come into our studio. You can help make this happen with proper pedaling technique. With the right movements, you’re also making sure that injuries don’t occur. So let’s dive in!
First, imagine the bike as a clock, with each section is a slightly different movement of your legs and ankles. Practicing form and technique will ensure an injury-free spin class.
12 O’clock to 5 O’clock – At the Top Pushing Down
In this position, you want to focus on pushing the pedal down with your hamstring, generating the power behind the movement. Using your hamstring, push your foot forward to create a round circle instead of pushing straight from top to bottom. As 12 o’clock, your toes will pointed down just slightly and as you round the circle, bring your heel down to balance the foot. As you pull around to 5 o’clock, you’ll drop your heel back down.
5 O’clock to 7 O’clock – Pushing Through
A transitional movement, you’ll use the power you just generated to begin the backstroke. As you pull from five to seven, act as if you’re wiping mud off of the bottom of your shoe.
7 O’clock to 9 O’clock – Keep the Power Up
In this part of the movement, focus on using the strength of both legs to both push the medal up and pulling it up with your foot. The position of your saddle will make this section easier. If the height is too high, you won’t be able to control your feet; if it’s too low, it can cause knee pain.
9 O’clock to 12 O’clock – Finish Strong
This section is the completion of the upstroke and the beginning of a downstroke, which should happen just before 12 o’clock. During this movement, point your knees toward the handlebars and lift your heel slightly.
The point of proper pedaling technique and keeping a nice round motion is to prevent injuries from happening and to give you a great workout. It will take some practice to master the form, but you’ll see how smooth it can feel and you’ll really feel the benefits.
A Word on Saddle Height
Before you sit on your bike at the next spinning class, make sure that the saddle is at the right height. To do this, stand beside the bike and adjust the saddle to the height of your hips. When you do sit on the bike, take a couple spins and pay attention to how your knees are bending. It should feel comfortable most of all, but be sure that your legs aren’t bending too much or too little.
As you go through your class, your instructor will note whether the saddle is adjusted correctly or not. If it does feel uncomfortable, feel free to step off and re-adjust.
To maximize your spinning classes, join us at Wheelpower Studio. We’re passionate about spin classes and are excited to share this with you.