WAYNE'S WORDS
October 18, 2004
Topic: SPINNING

For most St. Louis multi sport athletes, the season is pretty much over. You're still in great shape from the 8-9 months of cross training you just did. Wouldn't it be nice to keep up your fitness levels so that when you get back into it next spring, you won't have to start so low on the proverbial fitness ladder?
I've been attending Spinning classes at the West County YMCA in Chesterfield for the past two months and I can say that my fitness level has improved because of the classes.
I was able to sit down with Christine Spangler and Leslie Hollander, two of my favorite instructors, to give me some general information about Spinning and to maybe spark your interest and get you to try a Spinning class.
The Spinning classes taught at the Ys are based on the theories of one Johnny G.(Goldberg).
Johnny G. designed the Spinning program in 1980 as an off season cycling training program for his ultra endurance racing. The program has evolved into an indoor cycling workout for ALL levels of fitness and abilities.
Leslie and Christine structure their classes to improve your physical fitness, improve your mental focus, to challenge yourself, and to feel refreshed.
The general structure of the workouts are designed to simulate a cycling training session on the road.
The first five minutes involve easy spinning and stretching to get everything warmed up and loose.
The next 48 minutes are structured based on the focus for that day, be it cardiovascular endurance, strength or intervals training. This part of the workout has the students working in various heart rate training zones. The last 6-7 minutes involve a cool down with some stretching. They emphasized that Spinning is an individualized group workout, very different from an aerobics class.
Individualization is accomplished by the student who controls the resistance on the bike. Even though the instructor will tell the student when to do sprints or hills, the student has control over how much resistance there is on the bike.
This whole hour workout is done to music that fits the workout your doing, is motivational and has a good beat.
I asked the ladies why would a multi sport athlete benefit from Spinning. They said that Spinning is based on heart rate training. The student works in their training zones. You have a lot more control over your workout and you're able to really focus in on your heart rate.
If you're training outside you have a lot more distractions to deal with, wind, roads, cars, dogs, and weather.
The last factor is probably the best-selling point for Spinning here in good ol' St. Louis. For the next five months the weather here isn't going to be conducive for outside cycling.
Other important selling point is the socialization of a group class. It's fun to train, sweat, and suffer with other people.
I asked Leslie and Christine what a newbie spinner should look for in an instructor.
They said a good instructor should help you get set up on the bike. The setup is a little different for a Spinning bike. The instructor will get you positioned correctly on the bike and record your adjustments.
A good instructor knows everyone is different and everyone is Spinning with different goals. They won't pressure a student to do everything exactly like the instructor. They know most people will alter the workout to meet their individual needs.
The instructor should be a role model for their students. They should do as they say and inspire their students.
My observation on what makes a great instructor: they're in great physical shape, they're into the workout, they're always pushing their students, and they're having fun in the class, all the while they have great music blasting to keep your cadence going. The more motivated and fun the instructor the more motivated I'll be.
So the next time is your day to bike and you look outside at the 33-degree cold, yucky, rainy morning, sign up for a Spinning class near you. It will defiantly be more fun, you'll be able to focus in on your heart rate training zones, and the music will keep you going for the rest of the day.

For more information on Johnny G, Spinning, and locations of classes in your area go to www.spinning.com

Until next week,
Train smart, live right.
Wayne
whuckshold@yahoo.com