An error, from my point of view, is that there are certain points that must always be remembered before all sessions.
What are we going to train, how are we going to do it or a reminder of the correct posture to keep on the bike should be among the first phrases of a good spinning instructor before starting a session. I leave you a list of the five essential points that your instructor should not forget before starting the class.
As I said in other posts, a spinning session is not only about getting on the bike and giving pedals, but also involves another type of work: before class to mount the session, and after it to evaluate feedback what students can give us.
The first topic of the session serves as a warm-up, to start rolling, to warn our body that we are going to put it under an effort and keep picking up the pace. Personally, I always use the theme of warming to address the attendees and make a series of reminders that seem very important to me. This is my list of five essentials :
Indications to consider before a spin class
- If the session is held in a gym where the group of attendees is not fixed, we should always ask if it is the first day for any of the students. If so, I usually go to talk personally with that student to explain the basics, help him regulate the bike and give him a little confidence.
- In addition, the instructor should also know if someone has any type of injury to be able to advise that particular person properly. For example, how to place the saddle of the bike if any of the assistants has back problems. Although there is no one new, it is worth remembering how the bicycle should be adjusted: the saddle at hip height, distance from a forearm between saddle and handlebars, handlebars at the same height as the saddle, etc. It never hurts to make this reminder, especially referring to failures that the instructor has been able to see in class (“place the saddle at the correct height so that your hip does not dance too much: it maybe because it is too high”).
- Explain what the session will consist of: what kind of training are we going to do? Are we going to do fast climbing? Will it be an intense climb to work leg power? How many intervals are we going to do? When is the break scheduled? Knowing these things before starting the session gives more security to the student, who knows what he will face during the next 45 minutes.
- Indicate how we are going to measure the intensity of the work: do they carry every heart rate monitor? Normally, no, so we have to find a way to indicate the effort we are undergoing. We can talk about our effort on a scale of 1 to 10 (using the Borg scale), or using similes (“we have a hard time moving the pedals”, “I’m tired but I can hum the subject while pedaling” …). Let the students know how we are going to measure the intensity of the class will help them optimize results.
- You must always remember the correct posture to keep on the bike, both before the session and during the session, as people tend to relax as the minute’s pass. Basic indications such as spinal alignment, activation of the abdomen, bringing the shoulders down or not putting the weight of the body on the handlebars are very important to optimize the effort but, above all, to prevent injuries.
Other indications that should not be missing, but not found in my “top five”: does everyone have water to hydrate? Isn’t anyone chewing gum? Does everyone stay to stretch?
In addition to these indications before or during the warm-up track, the theme of returning to calm or cool down can be a good time to get feedback from students: being interested in how they have lived the session if it has cost them much or little effort Perform it, how they felt…
These little details can help the instructor when designing the next session, and students to give their opinion and be an active part of the class.
All these aspects should be covered before a session, both for the safety of the students and to facilitate the work of the instructor.
And to you, do they give you the appropriate indications before starting the spinning sessions?