Avoiding Discomfort

Originally from the site ruac.sport.ru.ac.za/spinning/discomfort.html, but this is now non-existent. See also: Avoid Discomfort, S.A.F.E. Spinning Presentation, Avoiding Discomfort and SPINERGY's Avoiding Discomfort.

A Spinning program ride is one of the safest activities for people of all fitness levels to become fit and healthy. But, like any physical activity, aches and pains will crop up from time to time. Listen to your body and refrain from anything that causes pain. The following is a list of common complaints and some effective solutions. You should consult a physician before beginning this or any other exercise program.
My butt is so sore!
It can take a few weeks to get used to a saddle. To ease your derriere into the process, wear a pair of good quality padded bike shorts (at least 8 panels and smooth stitching). Do not wear undergarments with the bike shorts. If you want more padding, purchase a gel seat cover. As your legs get stronger, you won't "sink" into the saddle as much and the discomfort should disappear. The spin bike saddle is a basic good design for both men and women—our 'sit bones' should be correctly supported by the saddle. Ideally, the saddle will be level: some men prefer it tilted up slightly, while some women prefer it tilted down slightly (but this is an adjustment that can only be done with a wrench.) Hopefully, you will have a choice of bikes where you can choose the saddle with which you are most comfortable.
From Diane Eller:
Saddle Soreness: When you first begin spinning, you may notice some tenderness from sitting in the saddle. As you do more classes, your legs become stronger and you will not sit so heavily in the saddle, thereby decreasing the soreness. Wearing padded bike shorts will also help. Another cause of tenderness is bouncing in the saddle. Bouncing is an indication that you don't have enough resistance on your bike...instead of "spinning in circles", your legs are being partly taken around by the momentum of the flywheel. The foot feels disconnected from the pedal at the bottom of the pedal stroke...this causes vibrations that travel up the legs and create the bouncing in the butt.
See the section "Saddle Up" in Special Considerations for Female Students.

My shoulder and neck muscles get sore after riding
Assuming the lean-forward position when you begin to ride a bike can put stress on your upper body muscles as they work hard to support the weight of the torso. To alleviate upper body tension, take breaks often by sitting up in the saddle, and keep arms down to the sides of your torso. Do shoulder and neck rolls to keep muscles loose. To strengthen the muscles needed for trunk support, perform abdominal and back exercises outside of class. Your saddle might also be angled slightly down, forcing you to push back with your arms to avoid slipping forward.

My knees are sore
Sometimes different areas of your knees will ache during or after cycling. This can happen for several reasons. One, if your seat post height is too low or too high, you will have pain in the front or back of the knee. Ask your instructor to check your saddle position for proper set up. Two, if you are using a pair of clipless pedals you may experience pain on either side of the knee. If this happens, check to make sure that the cleat is positioned on your shoe correctly. A cleat that forces the foot to pedal unnaturally can cause knee problems. These two articles may also help with diagnosing the cause of knee problems: Knee Care and Maintenance and Knee Care and Maintenance Part 2. The Spinner® Bikes with a smaller Q-factor may also help. (Added 13/10/2011)

I can't do jumps! My legs get so tired!
Performing jumps correctly takes time because the leg muscles must get stronger to accommodate the transfer of weight from the seated position to the standing position. Most new riders experience soreness in their thighs as the body tries to stabilize itself during the movement. The best way to perform pain-free jumps is to perform them gradually. When you transition out of the saddle, come up to a walking pace and take a few pedal strokes before transitioning back into the saddle. Going at your own pace will ensure that you develop proper muscle memory. Within a few classes, out of the saddle movements will become much easier.

My feet are numb or cramping up
If your feet are cramping, improper footwear may be the culprit. The stiffer the sole of the shoe, the better. If you don't want to purchase a cycling shoe, a cross-trainer or tennis court shoe is the next best choice. Running and aerobic types of shoes are too soft, allowing the foot to "bend" over the pedal. Check to make sure that the toe strap around the shoe is snug, but not tight. The ball of the foot (the widest part of your foot) should be placed over the center of the pedal. Most riders are inclined to shove their foot all the way to the front of the cage, which can cause toe numbness or cramping in the arches. Riding on the soft tissue (the arches) of the foot can cause discomfort. Make sure the shoe is snug, but not tight. It is helpful to let the foot move a bit inside the shoe (especially the toes) to ensure adequate blood flow and circulation. Shoes should fit tightly at the heel. The heel cup should be snug against the heel so there is absolutely no slipping during the pedal stroke

My fingers are going numb
Many riders place too much pressure onto the palms of the hands. This results in restricted nerve endings-causing numbness or tingling in the hands. Be sure to relax your shoulders and elbows so that the hands remain light on the handlebars. Rotate your wrists so that the remaining weight rests on the outside pads of the palms (below the pinky fingers) - away from nerve endings. Take breaks often by sitting up in the saddle, and keep hands down to the sides. As your torso muscles get stronger, you will be able to ride with less weight on the handlebars.