Q: What are all the different “positions” on the bike?
A: Throughout class you’ll hear me refer to Positions “One,” “Two,” and “Three.” These positions are in reference to where your hands should be placed on the handlebars throughout class.
When in Hand Position One your hands should be in close together near the base of the handlebars. You will use this hand position while seated.
When directed to Hand Position Two, your hands should be placed out wide to the outermost edge of the base of the handlebars. We will use Position Two while both sitting and standing.
Hand Position Three is reserved for times when we are standing-up out of the saddle. Your hands should be wide and high, placed at the outer and uppermost position of the handlebars. We don’t typically place our hands at Position Three when in the saddle, but some experienced cyclists may ride that way.
Regardless of whether we’re in Position One, Two, or Three, a light but firm grip is recommended. Grasping too tightly can cause a rise in blood pressure and discomfort in the forearms and wrists. Always avoid putting all of your body weight into your hands.
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At Revolution Studio in Houston Texas, they ride to the rhythm using three positions on the bike.
First Position – Seated in the saddle with your chest lifted, core activated, hands on the back of the handle bars and heels dropped so feet are flat.
Second Position – Standing straight up to hover over the saddle using your core with hands still on the back of the handle bars, back straight and heels drooped so feet are flat.
Third Position – With arms out long, hands are lightly gripping the top of the handle bars with your back flat, chest proud, core engaged, hips back over the saddle and heels dropped so your feet are flat.
*If your knees are grazing the center knob when in third position your hips need to be drawn back because you are too far forward!
Q: What is proper pedaling technique?⠀⠀⠀⠀⠀⠀⠀⠀⠀
A: Correct pedaling technique is more important than you may realize because it leads to efficient cycling. Most riders don’t think much about it, but pedaling requires different muscle contractions and relaxations that must be well timed and coordinated throughout your workout. The two main phases must be executed evenly and fluidly throughout the cycle. While one leg is pushing down the other leg is simultaneously pulling up. Be patient with yourself. The feeling of correct pedaling takes time and practice to master. Envision drawing a perfect circle with your feet as you pedal. Dig your heels down as you pedal downwards. On the upstroke of the rotation, dynamically pull the pedal upwards towards your glutes (as opposed to just following-through). Clipping-into the pedals with spin shoes will provide you with the best experience and happiest ride! Wearing sneakers and using the pedals with cages are okay for beginners; but investing in spin shoes are worth every penny, will last you for years, and will take your ride to the next level! 💯💥🙌🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most classes are rhythm based and driven by the beat of the music. The timing of your legs and pedal stroke should always be in timing with the music. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔔Since you guys love Mexico spinning so much we will share another request.b for the long weekend let's go to Mexico city the capital of Mexico. Let's visit the latest badass studio in Mexico known as LOAD TRAINING [email protected] Definitely on our visit list this fall🔔