Everyone who is anyone is jumping on the saddle, as spinning has fast become one of the most prolific and popular gym classes. But let’s face it, it’s a little intimidating, especially when you’re a newbie staring through the glass at a studio crammed with intensely focused (and sweaty) spinners. So, we’re thankfully taking notes from Hilary Gilbert, founder of BOOM Cycle, which she set up to bring “Bikes. Beats. BOOM!” to the world with high-energy, bike-based classes. You’ll find BOOM Cyclists riding in night club-esque studios with sure-fire crowd-pleaser tunes blasting out. Here, she gives us the spin on spinning.
1. What are benefits of spinning?
In terms of your physical well-being spinning works your cardiovascular system, strengthens your legs and core and at BOOM Cycle we also like to focus on the mental benefits as well, giving people a mental break from the stresses of busy city lives!
2. What do you think lies behind the rise of the the spinning revolution?
It’s highly accessible, which means anyone, regardless of their fitness levels can get into it. Plus the low impact nature of the exercise means you can do it frequently without walking like John Wayne the next day! It has also come a long way from functional training, transforming into entertainment: our goal at BOOM has always been to make fitness fun.
3. Do you need special gear?
Nothing at all, just some breathable fitness wear and a good attitude. If you want a bit of extra comfort in the saddle use a seat cover (at BOOM you can borrow them from reception). Using clip-in bike shoes will give you more control and stability, enabling you to pull up on the pedal strokes as well as pushing down, and the hard soles are much more comfortable than regular trainers.
4. Spin can seem intimidating, how do you suggest a newbies start?
Arrive at least 20 minutes before your first session and let the front desk/instructor know it's your first ride. They’ll give you a run down on the basics and help you position your seat and handlebars. But if I had two main bits of advice it would be: stick to small, constant turns of the resistance dial and take things at your own pace! Simples.
5. Any tips to help newbies look like spinning pros?
Pace yourself: don’t burn out by going full-throttle in the first couple of tracks. And wear clothing made of moisture wicking fabric.
6. How should you position the saddle and bars?
The positioning of your bike set up is entirely based on your body. That’s why it’s so important for you to arrive early as the instructor will help you customise the bike to you.
7. What three things separate pro-spinners from the pack?
They relax their upper body, engage their core and keep their weight over the pedals, just using the handlebars for balance.
8. Are bulky thighs inevitable?
This is a big urban myth. Women don’t have the testosterone to bulk up easily without doing lots of big weights. You certainly won’t get it from doing cardio, just look at most professional cyclists - Bradley Wiggins’ legs are like twigs! You might get a temporary pump of your muscles right after a class, as the blood swells the muscles, but it quickly goes back down.
9. How can regular spinners and cyclists prevent callouses from the handlebars?
I do cycle nearly every day and I don’t have callouses. However, if you do have this problem, I suggest wearing weightlifting gloves as they supply rubber padding in all the right places, and because they’re fingerless, your hands won’t get too hot.
10. Lastly, what’s secret to avoiding saddle-sore?
At BOOM Cycle we offer complimentary seat covers to use at the studio – or invest in one yourself. After a few weeks of using the seat cover, you can get rid of it as your body will have become used to the saddle.
BOOM studios are located in Holborn and Shoreditch, in London. Sign up and book online at http://www.boomcycle.co.uk, classes start at £8 and packages are available.