"The greater the obstacle, the more glory in overcoming it."-Moliere

"The advantage of exercising every day is that you die healthier"

The Spinning program is simple, fun and easy to learn. To make your experience more enjoyable, please observe the following guidelines:

Prior to Starting Class:

Please inform the instructor if you are new to Spinning or need special assistance.

Familiarize yourself with the bike and its operation. Because the Spinner has a fixed gear, you must gradually reduce your speed to stop the pedals from moving. In the event of an emergency, push down on the resistance knob while keeping your legs clear of the moving pedals. Brock's Spinners have a clutch, and if the pedals are suddenly stopped, the flywheel can keep on rotating without throwing the rider over the handlebars.

You must take injury prevention seriously. Some studies show that as many as 50 to 70 percent of cyclists report neck and back pain. Cyclists who train extensively or ride with poor posture often experience hand numbness. And knee pain is common because the patellofemoral joint endures significant compressive force during bicycling.

Check your Bike and all Adjustments

Proper bike adjustment reduces the incidence and magnitude of pain and muscular tension. If you're not sure how to adjust something on your bike, ask your instructor to help you.

Examine Your Pedals and Cleats

Pedals that "fix" the feet can be a potential hazard, but floating, clipless pedals are not available on all bikes. If you wear cleats, you should explore different pedal systems and use the one that works best for you. Cleats that aren't set up right can throw off tracking in the ankles, knees and hips. When pedal straps are too tight, you can expect your feet to turn numb. All of Brock's spin bikes have SPD-compatible pedals.

Seat Height

Knees should be slightly bent at the bottom of the pedal stroke when seated.

Anterior knee pain (pain in the front part of the knee) is usually a byproduct of riding on a saddle set too low. By forcing greater knee flexion, this saddle position creates stress on the back of the patella. (One tip: Don't set the seat too low in an effort to reduce saddle soreness. Use gel seats and padded shorts instead. And hang in there: The numbness and discomfort you feel as a beginner will pass.)

A saddle set too high can increase saddle soreness and make for an uncomfortable ride. Overextending your legs with each pedal stroke can result in Achilles tendinitis, hamstrings problems and posterior knee pain (pain the back of the knee). Edmund Burke, PhD, director of exercise science at the University of Colorado in Colorado Springs and a Spinning health and fitness advisory board member, adds that excessive reaching can also lead to low-back and hip problems. A fixed cleat, coupled with an inappropriately high saddle, magnifies stress on the knee.

Fore/Aft Saddle Position

Arms should be a comfortable distance to the handlebars, and elbows should be slightly bent.

The front-to-back seat setting determines your knee position over the pedals. Michele Scharff-Olson, PhD, associate professor of exercise science at Auburn University in Montgomery, Alabama, and a Cycle Reebok© instructor, says, "A seat that is too far [forward] malaligns the pelvis, is stressful to the low back and is very uncomfortable in the crotch and buttocks."

With a seat too far back, your legs must reach excessively in order to pedal, and—as when your seat is too high—you risk incurring hamstring problems, low-back pain and Achilles tendinitis.

Handlebar Height

Start with the handlebars in a higher position and adjust downward to the level of the saddle as you become more flexible and comfortable on the bike.

"If the handlebars are too low, [you may place] too much weight on the hands, arms and shoulders," says Burke. This can cause tingling and numbness in the hands, aggravate carpal tunnel syndrome and lead to shoulder pain. Making sure your handlebars are high enough is especially important if you are a beginning cyclist, have a history of discomfort in the neck or back or have weak or inflexible torso muscles. On the flip side, Scharff-Olson warns that extremely high handlebars can impair your cycling technique. "If you are sitting too straight, there is a greater tendency to push down on the pedals instead of making perfect circles."

Wear Proper Footwear

Wearing soft-soled, non-cycling shoes may cause arch discomfort and plantar fasciitis. Choosing the right shoes often remedies problems like numbness and tingling, which can indicate that shoes are too narrow. But most of our spinners have no problems wearing normal running shoes. If you are really keen, cycling shoes made especially for indoor bikes can be purchased—they allow you to walk safely from the change room to the Zone without clicking the cleat on the floor—or slipping!

Shoe Position, and Laces

Position your shoe with the ball of your foot over the centre of the pedal. Make sure your shoelaces are tucked in and your foot is securely attached to the pedal.

Pop-pins

Make sure the handlebars, seat post, and seat slider are securely attached and that all "pop-pins" are completely engaged.

During Class:

Familiarize yourself with all movements at a slow pace before you attempt to increase your speed. You should always have resistance on the bike.

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

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