1. RESPECT THE SPIN
By Bill Pennington
Like simple home improvement projects, holidays with the in-laws, or a plate of Texas
burritos, spin class starts out innocently enough.
Rhythmic ride thumping music and 17 stationary bikes stood at attention for my new
peloton pals as I was reintroduced to the literal “ups and downs” of spin class.
Our instructor Sarah asked us to circle around her in séance formation as we slowly
started pedaling, familiarizing ourselves with our spinners, adjusting our seats, chatting
and getting comfortable. Similar to a 5K starting line, there were all ages and body types
of males and females.
Since it’s chilly outside, I had opted for a cross-training mid-week spin instead of an
outdoor run or bike. But, a few minutes into spin class I was slightly unfulfilled because
it felt like a light jog around the neighborhood, not exactly the energy high I was looking
for this night.
Well, our fit 30-something-year-old instructor probably giggled to herself as she glanced
over her left shoulder and recognized the arrogant smirk and egotistical posture of this
rookie rider. It had been over two years since my last spin class – enough time for my
aging mind to forget about the intensity that was approaching.
I didn’t recall that spin class starts with a ripple, but builds to a tidal wave.
And, Hurricane Sarah was coming in from the east.
Sarah instructed that we are approaching a hill, so requested (well, really ordered) that
we are to crank up the tension, stand up and pedal. “Make sure to keep standing and
pedal hard,” she screeched. “This is a big hill.”
I was feeling okay for a couple of minutes of uphill riding, but shortly thereafter I
noticed that the room of smiles was turning to open, panting mouths. Nobody was
speaking except for giddy Sarah, dry shirts were showing signs of perspiration, and some
of us were grabbing for water. I figured we would continue up the hill for a couple of
more minutes, turn our tension sticks back for the down hill, then sit back on our seats
for some level ground riding.
Wrong.
Level ground was coming about as quickly as a balanced national budget.

2. “Keep pedaling, come on, raise your heart rate,” Sara barked over the pounding music.
“This is a big hill, we have eight more turns (of the tension knob).”
Eight. I’ve already done four, my knees are squealing, my legs are burning, and we’re
only 18 minutes into an hour-long class. Heck, so much for a hill interval.
I’m gasping for air, my shirt has sweat splotches all over the front of it, and tiny droplets
are beginning to form underneath my spinner. Forget the Hart Bridge, this is the Dames
Point.
I’m trying to keep upbeat, play the role of a well-conditioned athlete and keep a semi-
smile on my face as spunky Sarah keeps shouting encouragement and instructions to
“increase tension”. Admittedly, as a competitor, I’m eyeing and trying to match her spin
speed, but mimicking with the success of a 1:00 a.m. Honky Tonk Women karaoke.
And, since misery loves company, I’m sneaking glances at my mates to see if other faces
are showing the anguish that I’m sure is on mine. And, as I expected, nobody is singing
along with the music.
Finally, after about 14 minutes of going straight uphill while standing and pedaling, we
get the word that we’ve reached the summit. Time to decrease tension, go downhill to
level ground, and sit and pedal moderately for a three-minute recovery.
Whew, we needed it.
Next, we are told to stand up again for intervals. I do weekly running intervals, but not
immediately after hills.
Welcome again to advanced spin class.
In this session, we stand and pedal fast for 10 seconds, then sit and continue to pedal
for 10 seconds. Then, we go up and down for eight seconds, then six, four, and two.
When you get to six, you really look forward to the sitting portion.
Of course, sitting lasts about as long as an M&M on your tongue.
As this same intensity continues for the second half of the class, I’mthinking of the
years of running, cycling, and swim training, and that this is one of the most energy-
depleting workouts I’ve ever experienced…. at least since the last time I did a spin class,
which now feels like eons ago.
Of the 60 minutes, we were sitting and pedaling moderately about 20% of the time. The
remainder of the hour was standing, leaning, going back-and-forth of standing, leaning

3. and being hunched over our bikes with an assortment of tensions.
Spin is a total body workout, and I’m not sure that there’s any activity, be it track
intervals, tempo runs, or laps in the pool that properly prepares you for the strain of an
aggressive class. Heck, I had done a 10-mile run with the last two miles at race pace two
days before the spin without as much stress…. not bragging, just the facts.
But, I want to adapt to this new indoor activity, so I promise to be back again next week,
more physically and emotionally equipped and certainly less arrogant.
So, as winter rolls in for all you area runners, I recommend a spin class, but I caution
you, approach it with humility.