What is spinning?

Spinning or its formal name, Indoor Cycling, was started by Johnny G, a South African, living in America training for the Trans America cycle race across America in the early 1980’s. With insufficient free time to get out and ride the long training rides required for such a race, he rigged up the first indoor cycling bike in his garage which he finally called the 'Johnny G Spinner'. Spinning was born and remains an excellent low impact ~ non load bearing (meaning that as most of your weight is resting on the bike seat) form of exercise that does not destroy joints and tendons.

It takes place on stationery bikes in a group class, lead by an instructor and these classes typically last 45 minutes to an hour. For those doing ‘official’ Spinning these instructors are Spinning Qualified and the bikes used are Johnny G Spinners. To the naked eye this may not mean much but the bikes are top quality. The feel of a weighty Johnny G Spinner is worth its weight in gold. The extensive on going professional training that the Spinning instructors must adhere to is critical to ensure you receive the very best in instruction on the bike.

Spinning accommodates all levels of riders in any class from New Rides to Experienced Riders, the class will deliver the ride you want and the instructor is their to facilitate and train you on your ride. Unlike other Indoor cycling classes like RPM, Spinning allows the Instructors to add their flavour of music and personal touch to each class. Some choose mountain climbs; others core strength and sprinting where others may focus on technique. The trick is to work out which are the instructors you would like to follow and book into their classes.

Each Spinning Studio also offers its unique flavour and the pedigree of the Gym is usually expressed by the level of input these Gyms and Studios apply to hiring their Indoor Cycling instructors. The quality of the instructor will have a significant influence on your Spinning experience. Many people visualise Spinning to be lead by instructors yelling at riders to ‘push harder’ with thumping music and lights flashing in the back ground. Sadly some are and they get it wrong.

Pedal Studio incorporates the Suunto Team Heart rate system which beams your Heart Rate to you at all times and allows the instructor to see this to. Heart rate training is the key to training at the correct intensity level - low intensity levels (55% - 60 % of your Max Heart rate ) will deliver the much sought after Fat Burn. It is important after time to incorporate some high intensity training to really rip the weight off. If your Studio is not prepared to invest in a Heart System for you to use, are they really delivering the training you need? Pedal Studio's system delivers post training reports to your email address noting: training zones, time spent in each and calories burnt. The Heart Rate training is offered free!

You will not find Spinning instructors yelling at Riders at Pedal Studio, instead you will experience an intensity controlled training session governed by your Heart Rate zones.

Benefits of spinning?

Firstly Spinning is something EVERYONE can do. Everyone can sit on a bike seat and pedal - even that delivers health benefits.

Importantly, no matter your weight, Spinning will not result in injuries common to those that people get to tendons, knees and muscles when they decide to start jogging on the whim or after New Years resolutions are made. Spinning is non-load bearing and can accommodate every level of rider in any class. (If you have a back problem – let the instructor know and they will raise your handle bars)

Spinning is unquestionably the most fun, easiest way to burn 400~600 calories in a 45 minute class. The music bounces you along and the instructors keep you focused.
(For those of you who think the seat is terrible, ask for the gel seat, any good studio will have one for you to toughen up on)

Linked into a heart rate system to monitor your training, you will initially notice your respiratory system getting stronger before any weight loss or muscle toning. Spinning will devour calories and used in conjunction with a healthy eating lifestyle you are guaranteed to loose weight, firm up and strengthen your muscles.

Spinning requires strong core muscles in your torso as the standing up and jumps performed require core strength. Spinning thus delivers an intense core strength work out

Spinning is fun and social and you are guaranteed to meet new friends. At Pedal Studio we had a fun Summer Thames Boat Cruise and the winter bowling is coming up.

Triathletes and Cyclist use Spinning, especially in winter months, to maintain their endurance and leg strength.

At Pedal Studio we try to encourage people to take part in races which helps with goal setting and motivation.

How do I start spinning? / Where can I find classes in London?

The official Spinning web site www.spinning.com holds a list of all Spinning Studios in the UK. You can search this data base for Spinning Studios.

One word of advice, large gyms advertise Spinning and for the most part they do use Spinning qualified instructors. That said I have seen many that do not use the correct bikes but cheaper versions of the Johnny G Spinner or they mix in other indoor cycling instructors with their Spinning Qualified instructors and the public are none the wiser. Mix your classes around and you will soon work out who are the 'real' instructors who have a passion for cycling. Ask your instructor if they are Spinning Qualified and if the bike does not say ‘Johnny G’ – then you are not Spinning.

Pedal Studio uses 4 Master Spinning instructors and Instructors who live and breath cycling and Spinning. They all compete in cycling and are well educated in Health and Heart Rate Training. The instructors are the key to professional training so chose your club wisely.

To start at Pedal Studio, all you need to do is go to the web site - www.pedalstudio.co.uk , register as a new rider, book a class and then turn up. The Pedal Studio is Pay as You go – there are no contracts. The Spinning Qualified instructor will meet you at the class and show you how to set your bike up and will instruct you in riding and spinning techniques. All new riders get a deal of £10 for 7 consecutive days to do as much Spinning as they want. This allows them to try out all the instructors and be sure the Pedal Studio is going to deliver their training needs.

What clothing should I wear?

Most people wear trainers, a comfy T-shirt and shorts. They bring a water bottle (usually 2) and a sweat towel with them. If you can afford £35 on cycling shoes, get some mountain bike styled shoes with SPD cleats (ask your local bike shop they will know what SPD are) and these will help deliver the ride. The cycling motion is not just one of pedalling and putting down force on the pedals with your legs, but the pull up of the pedal is also key. All these techniques will be taught to you by your Spinning Qualified instructor.

Further information?

You are welcome to contact Andrew Clayton, owner of Pedal Studio on 07769692235 or by email - andrew.clayton@pedalstudio.co.uk

You can also visit the Official spinning web site at : www.spinning.com

Spinning with HR by Matt Hart (Torq)

We thought this might be something you’d be interested in if you live in the busy metropolis. TORQ have teamed-up Pedal Studio to get behind their venture. Cycling indoors was for the purist with a high boredom threshold until indoor cycling classes such as ‘Spinning’ started to spring up in the mid 1990’s. TORQ are huge advocates of these kinds of classes if they’re instructed properly. It’s not quite as good as riding outside, but it comes a close 2nd…

According to Pedal Studio’s Andrew Clayton “In recent years indoor cycling has become one of the most popular classes at the local gym, promising to help you shed pounds in a fast, effective way. More often than not, you come out of the gym sweating profusely thinking you have had a ‘hard’ workout, but with no real feedback. The con is over, and Heart Rate monitoring during spin sessions is here at last.

Pedal Studio in Putney is pioneering the way, offering every rider free set up to the Suunto Heart Rate monitoring system. It ensures that a controlled intensity class is delivered, and you can reach your fitness goals sooner than you think. Each rider wears an individual, discrete monitor and is able to track their Heart Rate throughout the class, even receiving a workout feedback summary on email afterwards! Exercising in this way keeps you to train in the correct ‘zones’ and is thus results focused.

To main Spinners’ motivation and focus on goals Riders are encouraged to join the Pedal Studio’s cycling and triathlon team ~ Pro Vo2. To maintain the correct hydration with a mix of carbohydrates and electrolytes riders use TORQ energy. We think this is an ideal product to use for indoor sessions like these, because participants lose such large volumes of fluid and need to maintain hydration and energy levels.”

Andrew goes on to say ”Spinning®, a brand within the Star Trac sports equipment family, is the best cardio vascular workout you’ll ever get in less than one hour. It is no longer about an instructor shouting at you with music on full & strobe lights flashing! It is controlled, goal driven & results orientated. All backed up with the evidence of the Heart Rate feedback, adding to the motivation to achieve your goals. 95% of our members say monitoring their Heart Rates improves their exercising experience!

Exercising in this way can help many areas of the body, particularly the respiratory system. Maintaining your Heart Rate within various training ‘zones’ requires controlled breathing, subsequently facilitating the ability to reduce heart rate more quickly after exercise. It takes a few weeks of regular training to see a marked improvement, but it is guaranteed & anyone can start at any level of fitness. This technique can even be used to help control stress levels, which is particularly useful when living a busy London life! This is no ordinary form of exercise.”

For more information on Pedal Studio, visit: www.pedalstudio.co.uk

For Pro VO2 cycling and tri club, visit: www.pedalstudio.co.uk/Provo2%20Club.html

For TORQ energy, visit: www.torqfitness.co.uk/acatalog/TORQ_energy_drinks.html

Moms and Dads looking to add health to their children's summer holidays by Baz Moffat

This week the Pedal Studio will be hosting some keen Junior Rowers who are taking part in a cross - training week before school starts.

Former British Rowers Baz Moffat and Carla Ashford have set up Point2Fitness.co.uk in Putney - a personal training company. They are using their knowledge and experience of training and racing at the highest level to put the teenagers through their paces. The week combines sessions from the worlds of Rugby, Rowing, Martial Arts, Cycling and Dance to provide a thorough work out.

The group will be using the Pedal Studio to explore the world of team cycling and also use the heart rate monitors to look at pacing and working in the right zones - a challenge for the fly and die approach, typical of many keen young athletes.

Pedal Studio baby - James Edmondson

We have some very exciting Pedal Studio news. We have had our first Pedal Studio Baby ! Congratulations to Gill and her husband. Those of you spinning regularly must have noticed Gill and she kindly wrote a lovely article about being pregnant and spinning in our last news letter. I had to chuckle she was even watching her HR during the delivery – good girl - and had a fantastic delivery...this is from Gill.

Hi Andrew,

I am pleased to announce the arrival of the first Pedal Studio baby! James Edmondson arrived on Tuesday morning at 11.25am, weighing 7lbs 3oz after 30 hours labour!! I think I did 4 Spinning classes last week with my last one on Sunday. So less than 24 hours after my last Spin class, I started contractions and 48 hours later I was a proud (and tired) Mum. Baby is perfect in every way and I'm recovering pretty rapidly which I am sure is down to my staying fit.

Thanks to all at the pedal studio for keeping me sane and fit (by the way, my HR never went higher than 68 throughout ardous labour process much to the amazement of the midwives!!).

I look forward to getting back on my bike and into the Studio though I think it will be a good few weeks still before I can tolerate a bike saddle!!!

Gill

Meet Anna - one of our Pedal Studio Riders

I just wanted to let you know that I've really enjoyed the sessions I've attended so far at Pedal Studio and I'm starting to feel an improvement on the road as well.

On 28th June I took part in the Capital to Coast bike ride, raising funds for the Down's Syndrome Association. 60 miles from London to Hove. It was really great - for once I didn't have to worry about the traffic, the route had some amazing views (and a few hills too!), organisation was great and the road not too crowded, pure enjoyment.

This was probably the most I've ever done on my bike, so I was a bit worried at first, but I managed 4 hours, including some breaks, at a comfortable pace and average heart rate in the green zone. Yes, once you get used to them zones, you can't do without them!

Spin classes have really helped me in achieving that, not only getting fitter but also learning how to control my pace. Setting the goal in turn motivated me to keep going regularly, great combination.

And thanks again for the recommendations - I did a session with Pat Leahy and had a chat with him about training. While I'm not sure if I'll be able to train with them regularly, I'm thinking about doing the Vo2max test to finally know for sure where the different zones really are, really interesting stuff.

Cheers
Anna

ps. I really recommend this ride - registrations for 2010 are already open: www.capitaltocoast.org.uk

Legendary rider Matt Hart from TORQ , Talks about spining.

Is “Spinning” all it’s cracked up to be?

Some mates of mine have been going to spinning classes all winter and they’re dropping me like a stone whenever we go out riding together. Are these classes any good, or is it just aerobics on bikes?

Steven Ames, Surrey.

What is “Spinning”

When we talk about “Spinning”, we have to be very careful, because rather like the incorrect use of “Hoover” as opposed to “Vacuum Cleaner”, the term Spinning is used synonymously with all studio cycle workouts, when in fact it is a registered trademark of the Schwinn Bicycle Company.

According to Schwinn, their Spinning classes are taught in over 5,000 clubs in 100 countries around the world by over 20,000 certified instructors. Schwinn claim that their indoor studio cycle workout burns an average of 500 calories per forty-minute class. This obviously depends upon the fitness level of the individual, but I would think that most Mountain Bikers could exceed this figure if they put their minds to it. Add to the Schwinn figures, those of numerous other company’s that market their own interpretation of Spinning, and you have a very popular exercise class indeed.

Johnny G, the face behind the Schwinn Spinning program, was a huge influential force when it came to me designing and structuring my own classes. I participated in one of his classes at a fitness show in Germany some years back and was amazed at his incredible ability to extract every ounce of energy from my body and push me to levels of pain and intensity that I would ordinarily only experience during a race. Although my personal studio cycling certificate was issued by Reebok, not Schwinn, my own “Cycle Reebok” classes certainly contain that element of Johnny G sadomasochism, which has been forever etched on my memory.

Who takes part?

According to Johnny G, "The Schwinn Spinning program allows people of all ages and fitness levels to take a stationary bike and transform it into a powerful workout. Indoor cycling classes allow participants to experience road cycling without all the associated dangers. The program is also a great choice for the cyclist who wants to take his/her outdoor program inside during inclement weather."

When I worked in a London health club, the attendees of my classes were incredibly varied in ability. The cycling enthusiast would bring his/her own pedals and shoes and others would simply turn up in shorts, T-shirt and trainers. Studio cycling works well with different ability levels, because no one in the class knows how much resistance another person is using. This is because the resistance level is controlled by a discreet knob, or lever, with absolutely no consistency between machines whatsoever. So, if you consider yourself at the lower end of the fitness spectrum, don’t worry, no one will know unless you tell them. In fact the ‘keeny beeny’s’ end up far more knackered than anyone else, because they are all so darn competitive.

What does a class entail exactly?

A good instructor will play with your mind and push you to your limits. After a warm-up, the instructor may proceed by making you compete in a mock three-minute time-trial. You will then sprint for the line and try to beat the guy that’s sat next to you, also stationary and also frantically whipping his/her legs around in the struggle to the tape. You will get out of the saddle and climb an Alpine pass, with Marco Pantani dancing on the pedals just ahead of you. Then you will need to catch up with him, stick on his wheel for a while and then drop him like a stone as you sprint off for the King of the Mountains jersey (easy if you’ve got a vivid imagination). On the way down the other side, the hill will be so steep that the gear you are using just isn’t big enough and your legs will be spinning at your maximal RPM. This whole imaginary trip will be built around some formal interval training drills and sections of pedalling in time to the music. Fantastic fun when you’ve learnt the moves!

Will it help with my Mountain Biking?

I don’t think you’ve been imagining it Steven, your mates have definitely benefited from their “Spinning” classes (or whatever form of studio cycling they do). Regardless of your personal situation, I feel that one class per week could pay huge dividends to your fitness. If you find it difficult to motivate yourself to cycle on weekdays during the winter, you must try a class. If you only usually cycle at weekends during the winter months, the impact on next summer’s form from two-weekday studio cycle sessions is likely to be phenomenal.

I say “do it” if the weather’s not good, otherwise get out there and ride the singletrack with your pals – you can’t beat the real thing.

Q&A with Mieka Takhar - Competition Winner

So what sport are you into?
I used to cycle a lot, but now I focus on spinning. I like to keep a balance with yoga, as well, but for the moment I'm focusing more on the bike.

When did you start Spinning and why?
I started spinning about ten years ago, as part of my training for the California AIDS Ride. I really like the combination of high intensity/low impact; it's perfect for me.

How did you manage to cram in so many Spin classes, how many again?
I work from home, so I can manage my schedule in such a way that I'm able to spin a lot. It's my favorite type of cardio workout, because it reminds me of cycling; I've been going 4-5 times a week for the past several weeks.

What affects did it have?
I'm finding I have a new depth in understanding of my workouts, in part because of the Suunto monitors, and definitely because of the knowledge being shared by the instructors.

Any plans to become an instructor?
I don't have any plans to become an instructor, no. I just enjoy the ride!

What do you like the most about PS and the least?
Pedal Studio has a great sense of community; it's a friendly environment. And, I enjoy the way the classes are structured as training sessions, and not merely cardio classes. I feel like I'm learning about my workout, in addition to getting a workout.

Any tips for folks out there?
Have fun!

Any races coming up?
I've actually never participated in any races, and I don't really have any on the agenda.

Are you coming on the boat cruise on the 8 August?
Yes, I intend to be there!

Spinning with a bump...

As a keen triathlete heading into another cold Winter and dreading the approaching but inevitable turbo training sessions, I was very excited when my friend e-mailed me news of a new spinning studio opening in Putney. Fantastic – I had always enjoyed Spinning but have an aversion to Gyms as they tend to rip you off and I do most of my training for free in the great Outdoors (running and cycling).
However, almost immediately after hearing this news, I found out I was pregnant. That was going to change things a lot!!! I was determined to stay as active as I could throughout my pregnancy but would obviously be cutting my exercise load significantly.

Having done my research on exercise in pregnancy and talking to my GP, I realised that Spinning and Swimming were going to be the 2 things I could keep doing throughout. The great thing about Spinning is that you can adjust your effort to the zone you want to work in while still taking part in the class and enjoying the group atmosphere (not to mention the extra motivation it provides!). All I had to do is keep an eye on my heart rate, make sure I stayed hydrated and not overheat – which is why I always hog the bike nearest the fan (sorry!). Latest recommendations for exercise in pregnancy is to avoid going above Lactate Threshold so basically, as long as I stayed aerobic and felt good, then there was no reason not to continue.

In the first trimester, I found the Pedal Studio fantastic as it was so icy outdoors, I was really reluctant to ride my bike as risk of falling was just too high. I had a quiet word with my instructors to let them know and they were all really fantastic and supportive. I was a pretty frequent attendee then but I have to admit as the weather got better and the days longer in the second trimester, the call of my bike and the outdoors proved too much and I spent some time riding gently in Richmond Park (and sometimes further afield) while I still could. I managed to keep running until 23 weeks and stopped outdoor cycling at 26 weeks and since then have been at the Pedal Studio 3-4 times a week as and when work schedule allows. As my bump has gotten bigger and bigger, everything has felt like hard work but once I’m on the bike in the studio, I don’t even notice I’m pregnant. Being able to Spin has kept me sane and I plan on keeping going as long as I can fit on the bike (though I will obviously slow down more and more as time goes on).

I would like to say Thanks to Andrew and all the instructors at Pedal Studio for being so friendly, helpful and understanding. (Also Thanks to my fellow Spinners for not laughing as I now have to wear my Husbands training top as nothing else fits!!)
It really makes a difference to have such a great facility on our doorstep and with childcare also available, you can be sure I’ll continue to spin once the bump makes his or her way out into the big bad world!!!