Go for a Spin

Book a class in our new, cutting-edge Cycle Studio. New to class? We’ve got you covered. Here’s everything you need to know to take your first or 50th class.

How to Fit Your Bike

The first step in any cycle class is to fit your bike to your body and preferences. To do this properly, stand next to the bike and adjust the saddle (seat) to be in line with your hip bone.

Next, adjust the distance between the saddle and the handlebars. “You’re looking for comfort in your back,” instructor John McKinnon says. The closer you move the saddle, the less bend and stretch there will be in your back. Just be sure to keep a straight back and slight bend in the elbows.

Slip your shoes (both SPD clips and athletic shoes are appropriate) into the pedal cages. Pull the adjustable straps tight, but avoid tucking the excess strap into the pedal. This allows for easy adjustments or release. Also, if you aren’t wearing cycling shoes, make sure your soles are on the harder side. This will give you more stability.

“If you want to work your core more, adjust the handlebars a little lower,” instructor Nicol Gecewich says. “For more support, raise them up.”

If you want to track your workout, get a heart rate monitor. The Technogym bikes do not sync with smart watches or bracelets. Note: Heart rate monitors must be Ant + compatible to sync with the technology properly.

Phrases to Know

Cadence (RPM)
The number of full rotations your pedals make per minute. It’s a common measurement for intensity.

Climb
Indicates that you are going to use resistance to mimic the effort it takes to go uphill. If an instructor calls for this, get ready to sweat.

Flat
Similar to a climb, this directive signals resistance level. Flats are less resistance, but they can be varying speeds (i.e., fast flat).

First Position
Hand positioning on the handlebars: when the hands rest on the middle of the bars.

Second Position
Hands are placed on the bottom corners of the handlebars.

Third Position
Usually reserved for the standing position, holding the uppermost part of the handlebars.

Resistance
All spin bikes have a knob that dictates how much effort it will take to move the pedals. To make it more difficult, add resistance; to make it easier, turn down the resistance.

Saddle
This refers to the seat of a spin bike. Instructors will often use the phrases “in the saddle” to signal you should be sitting and “out of the saddle” to signal you should stand up and pedal.

Sprint
Like in running, sprinting means to go as fast as you can. Often this will be on a low to moderate resistance so you can safely increase speed.

More Tips and Tricks

Don’t rush
Get to class early so you can properly fit your bike and get comfortable with the gear.

Say hi
Introduce yourself to the instructor so they know your level of experience.

Pace yourself
Don’t go too hard your first few times. Figure out your limits and ability to control the resistance.

Leave the sweats for lifting
Ultra-baggy pants and cycling don’t mix well. You don’t need technical pants, but keep them on the snug side.

To book a class in the Cycle Studio, visit members.bellevueclub.com or download the Bellevue Club app.