My home page

"My name is Jon, and I love spinning"

Alternate" "I'm in my happy place"

"I define spin as mankind's attempt to put its best foot forward. Lovers are master spinners. So are job applicants. Doctors spin all the time, often to comfort the patient or family. Lawyers spin when they present their case.

"I'm convinced that the human brain is hardwired to spin, to persuade others to your point of view. Bad spin is mean-spirited, opportunistic, sleazy. Good spin is being smart but also being on the level. Good spin sticks with reality."

M. Scott Peck, The Road Less Traveled & Beyond (Simon & Schuster)

And I believe spinning is energizing...

Brock's Spin Schedule: look for the Monthly Spin Class Schedule button

To help you decide on Spinning or using a Treadmill!. This discusses what is better for home use. It is important to note that a Spinning Class brings the added dynamics of a group workout which basically eliminates the boredom usually experienced by a lone cyclist or treadmiller! See also Introverts and Spinning on this page

So you want to try spinning? Includes some FAQs. Basic spinning information is obtainable from Wikipedia

Bike Setup Essentials Added 30 January 2014

Introverts and Spinning Added 30 January 2014

The Official Spinning FAQ, including such things as the 'distance' travelled in a spin class is about 25 to 30km.

Some considerations for female spinners.

Exercise inside or outside? Some comparisons

Spinning with Visual Impairments

How many calories do you burn? Some calculators follow, but take their results with a grain of salt! For me, 60 minutes using the first calculator gave 483 calories burned, and the second calculator using "vigorous" gave 724 calories!! Each calculator link opens in a new window.

1. Calories Burned during Exercise--scroll down to select 'spinning'. Note that more calories are burned if you really push yourself! There is also a BMI Calculator.
2. Choose "Bicycling-Stationary" and the activity level (spinning is probably vigorous to very vigorous!)

Interesting Links

• The mother lode of spinning articles!
• How about Spinning Podcasts?
• Stay Healthy for Fall Fight off the flu this season!
• Interesting Site, but Bonking for Weightloss seems dangerous
• Bicycling and Weight Control
• Help Others Reach Weight Loss Success: For instructors, but useful for others wanting to achieve weight goals
• Weight Management and A Weight Loss Plan from Spinning.com
• Does Spinning® bulk up your legs/thighs?—NO! Added 30 January 2014
  Does indoor cycling bulk up your legs? Again, NO! Added 30 June 2016
  
• Interval Training Ideas
• The Power of Resistance
• Bananas are good for you!
• The Real Home of Spinning. Many Student Handouts are also available, some covering the following subjects. A collection of pointers to research and news articles regarding Spinning.
• What is Spinning?
• Benefits of Spinning
• Spinning on Pinterest
• Bike Set-up. The pdf version is easier to read and print
     An article on setting up your bike Added 30 January 2014
• Pilates for Spinning (pdf)
• Hand positions and core movements. This is the pdf version. Note specifically the cadences mentioned for each position. Never below 60rpm nor above 120rpm!

  And the latest on Proper Form, from Spinning.com

• Eating before Spinning—particularly regarding early morning spin classes
• Avoiding Discomfort. See also this pdf: Overcoming Discomfort
• Student Dos and Don'ts. See also this "Spinning" article
• The Dangers of Over-Exercising
      Signs of Overtraining     Prevent Overtraining     Risks of Rhabdomyolysis (Rhabdo):Prevent Extreme Physical Exertion     Discussion of bone densities of professional racing cyclists
• Strength and Resistance Training with Spinning
• Spinning and Stress. Stressed out? Read how spinning can help to relax you and gain focus...
• Spinning Guidelines
• Safety Tips
• Drinking Water, or Hydration. Note that not all experts agree with the notion that sports drinks are worth drinking if you only do a 50-minute spin workout.

  Fact or fiction?: Drinking water or other fluids when you exercise results in severe stomach cramps.
  Actually, if you do not drink water during intense exercise you increase your risk of cramping in addition to raising the potential of serious injury from dehydration. Cold water is favored over warm water because it empties from the stomach at a faster rate, enabling quicker absorption. (From http://newsletter.spinning.com/feature3/fact-or-fiction, 14 July 2009)

  Stay Hydrated (with reference to outside cycling, but it is also relevant to Spinning indoors)
  Drink, drink, drink—before, during and after exercise. By the time you're thirsty, you're already dehydrated. Consume about a pint (16 oz) of water before starting to exercise and at least 5 to 8 oz of water for every 20 minutes of exercise. If you frequently get headaches during long rides—and you know who you are—step up your fluid intake. Avoid caffeinated beverages; they are diuretics and accelerate fluid loss. If you're exercising for more than an hour, you'll need to replace electrolytes with a hydration drink. Even the smallest degree of dehydration significantly reduces performance and reduces work capacity by as much as 15%. Urine should be pale or clear in color. Please note that certain medications or vitamin supplements may affect the color. (From: newsletter.spinning.com/feature-2/fitness-tip-beat-the-heat)

• Hydration for Sport Performance (See also in the Instructor resources)
• Spinning Myths
• Fitness Reports. Answers to lots of questions about fitness, by Dr Gabe Mirkin
• Spinning and Pregnancy
• Information for the beginning spinner
• Stay Motivated as You Ride. Convert from a beginner to a regular motivated spinner!
• Interesting 1999 News Article
• Some sites for instructors:
  • Tips for New Instructors
  • Proper Form 101 from Spinning News for Spinning Enthusiasts, 2nd January, 2013
  • A Quick Guide to Cadence Ranges for Spinning Classes
  • A Refresher Course on Warm-Up Ideas
  • No Music, No Problem
  • Making Magic with Music, but remember that our Brock classes normally do not have the same participants for every class—we have a high turnover per class
  • And how about getting academic credit for Spinning? See the courses PES 115 and 116 in this Catalogue
  • How to Find the Right Music Volume for Your Spinning® Classes Added 1 June 2015
  • Cycling Patterns—some inspiration for instructors
  • Why Metabolic Training Matters in Spinning Added 1 June 2015
  • Great forums for discussion of indoor cycling. Requires (free) registration
  • Short Descriptions of Johnny G Spinning, Cycle Reebok and Keiser
  • Contraindications. These are based on sound physiological principles, and are mentioned and stressed in Mad Dogg Athletics Spinning courses
  • Constructive Criticism Techniques
  • To Jump or Not to Jump?. "With the proper technique and form, Jumps are very beneficial."
  • Coaching off the Bike: How and Why. From Spinning News for Spinning Enthusiasts, June, 2013 Added 17 June 2013
  • Hydration for Sports Performance. From Spinning News for Spinning Enthusiasts, June, 2013 Added 17 June 2013
  • Making More of your Hills—improving your teaching
  • Pedal to Run Fast. How Spinning can help your training for running
  • Using Imagery to Enhance Your Teaching Techniques
  • Effective Breathing: Should you keep your core tight or not?
  • Interesting comments about safety
  • Pain and Joint Problems
  • Star Trac Spinner Bike User's Manual
• Some 'heart rate' links:
  • Heart Rate Monitor information for spinning
  • HR Monitor
  • Maximum Heart Rate testing
  • MHR Formula (scroll down a bit). Maybe it's not "220 minus your age". The official spinning site still thinks this way: see their calculator, which also gives the target zone heart rates
  • MHR Discussions
  • MHR and other sports links from the Sports Doctor
• Equipment/Music:
  • Cycling Shoes
    The Right Shoe for Spinning. Discusses aspects of a cycling shoe. A must-read if you are thinking of buying a pair. Cycling Shoes for Spinning
  • DVDs and Cycling Rides in SA
  • Online CDs (Burntrax Canada)
  • Beats per Minute—look for cycling CDs
  • John Sines Mixes
  • The Johnny G Spin Bike. We have StarTrac Spinner Pro Models at Brock
  • Microphone for Spinning (more here)
  • Heart Rate Monitor FAQ
  • A listing of Heart Rate Monitors
  • Digital Heart Rate Monitors. Ideal for Spinning! See also the Ciclo CP 23. The Ciclo Strapless HRM is an interesting possibility for Brock to purchase for Spinning Classes!
• An old spin article, and another one from Brock Press—you'll need to register and find the story from October 22, 2002
• Indoor Cycling for the Ironman—article
• Cycle Reebok—some of you might remember Ruth! Some Reebok Terms.
• The X-Bike Program. This bike has handlebars that can be moved against a resistance, thus enabling an upper body workout. Perhaps it is also closer to the movement of a real bike ride? It is British, and the bike cost is quite prohibitive (about £850). Enquiries about North American sales can be made through 'usasales@trixter.net'.