Student Handouts

Safety

  • Keep It Safe [Adobe PDF]
    A guide to safety in the Spinning program—why certain movements are contraindicated and others are not.
  • Beat the Heat [Adobe PDF]
    How to avoid sun-related illnesses and avoid overtraining in the summertime heat.

Spinning Program Fundamentals

  • Bike Setup [Adobe PDF]
    A step-by-step guide to proper Spinner® bike setup and safety.
  • Core Movements [Adobe PDF]
    A description of the three core hand positions and five movements in the Spinning program.
  • Spinning and Heart Rate [Adobe PDF]
    An overview of heart rate training in the context of the Spinning program.
  • Target Heart Rate [Adobe PDF]
    How to find your target heart rate through heart rate monitoring and other techniques.
  • Base Training [Adobe PDF]
    An overview of the importance of aerobic base building in the context of the Spinning&erg; program.
  • Sprinting [Adobe PDF]
    An advanced Spinning program movement - sprinting.

Energy Zones

  • Endurance Energy Zone™ [Adobe PDF]
    One of the five Spinning program Energy Zones, Endurance is designed to help students build a strong aerobic base.
  • Interval Energy Zone™ [Adobe PDF]
    One of the five Spinning program Energy Zones, Interval focuses on anaerobic training.
  • Race Day Energy Zone™ [Adobe PDF]
    One of the five Spinning program Energy Zones, Race Day simulates an intense "race" environment, allowing students to monitor training and gauge improvements in fitness.
  • Recovery Energy Zone™ [Adobe PDF]
    One of the five Spinning program Energy Zones, Recovery allows students to experience "active" recovery in the context of a periodization schedule.
  • Strength Energy Zone™ [Adobe PDF]
    One of the five Spinning program Energy Zones, Strength uses low cadence and high resistance (climbing) to build muscular strength and endurance.

Fuel

  • Hydration 101 [Adobe PDF]
    A guide to staying properly hydrated for health and fitness.
  • Nutrition [Adobe PDF]
    General nutrition suggestions for improved overall health and fitness.
  • Energy Shortages [Adobe PDF]
    A handout that explores some of the factors (diet, hydration, overtraining, poor sleep) that can lead to low energy.

Gear

  • Cycling Shoes [Adobe PDF]
    How to pick a cycling shoe for the Spinning program.

Weight Loss

  • Weight Loss Tips [Adobe PDF]
    A few tips for taking losing weight and keeping it off.
  • Staying Motivated [Adobe PDF]
    How to stay motivated to stick to a fitness routine.
  • Holiday 10 [Adobe PDF]
    How to avoid holiday weight gain.

Cross-Training and Stretching

  • Cross Training [Adobe PDF]
    How to use cross training to bust through fitness plateaus, boredom, overtraining and more.
  • Pilates [Adobe PDF]
    Highlights several Pilates movements to help cycling-enthusiasts increase flexibility and strength.
  • SPIN® Core [Adobe PDF]
    A new class format, SPIN® Core combines core training with Spinning program classes for a balanced strength and cardio routine.
  • Stretching [Adobe PDF]
    The importance of incorporating stretching into a Spinning program training schedule.
  • Hip Openers [Adobe PDF]
    Instructions for several yoga poses that may help cyclists increase flexibility, particularly in the hip area.

The Spinning® Program and Special Populations

  • Pregnancy [Adobe PDF]
    Q&A on participating in Spinning program classes during pregnancy.
  • Post-partum [Adobe PDF]
    A guide to returning to the Spinning program after pregnancy, along with a safety Q&A.
  • Knee Osteoarthritis [Adobe PDF]
    A study confirms that the Spinning program can make your knee joints stronger, especially for those with osteoarthritis of the knee.

Español

  • Escalada en Colina en las Clases de Spinning® [Adobe PDF]
    En las clases de Spinning, nosotros ponemos la resistencia en la bicicleta para simular la escala en colina. Este tipo de instrucción desarrolla la fuerza cardiovascular y la potencia muscular aumentando la habilidad de los músculos para girar las manivelas mientras se vence la resistencia.
  • Cadencia y Resistencia [Adobe PDF]
    Pedalear más rápido de 110 RPM a menudo causa que los participantes reboten en el asiento.
  • Contraindicaciones para el Programa de Spinning® [Adobe PDF]
    Sin embargo, esto es porque los triatletas tienen equipos personalizados donde pueden colocarse en esta posición cómodamente. Sobre la Spinner®, esta posición hyperflexionada puede dañar la espalda y puede ser incomoda, particularmente para personas de baja estatura.
  • Spinning® y los Monitores de Frecuencia Cardíaca [Adobe PDF]
    ¿Por qué usar un monitor de frecuencia cardíaca?
  • Entrenamiento de alta Intensidad en el Programa Sprinning [Adobe PDF]
    Probablemente haz escuchado a tu instructor de Spinning hablar acerca de las Zonas de Energía y los rangos de Frecuencia Cardiaca. Es importante monitorear la frecuencia cardiaca ya que esta relacionada a la intensidad del ejercicio.


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