At your first spin class, arrive 10 to 15 minutes early so the instructor can help set up your bike, then ride a class that moves through a warm-up, music-driven intervals of seated and standing work, and a cool-down. You control your own resistance the whole time, so you can ride at your own level. Bring water and a small towel, and wear breathable clothes and supportive athletic shoes.
Key Takeaways
- Arrive 10 to 15 minutes early and tell the instructor it is your first class.
- Set the seat at about hip height so your knee stays slightly bent at the bottom of each pedal stroke.
- You control the resistance knob, so every rider works at their own level in the same class.
- Bring water and a towel, and wear breathable clothes with stiff-soled athletic shoes.
- Expect some saddle soreness for the first few rides. It eases as you ride more often.
In This Article
Your first spin class is a guided indoor cycling workout set to music, and you control how hard you work the whole time. Arrive early, let the instructor set up your bike, and ride at a level that feels challenging but manageable. That is all a first class needs to be.
Here is what happens from the moment you walk in, so nothing comes as a surprise.
Before You Arrive: What to Wear and Bring
- Breathable, fitted clothes. Loose pant legs can catch on the pedals.
- Supportive athletic shoes. A fairly stiff sole helps you push through the pedal. You do not need cycling shoes for your first class.
- A full water bottle. Indoor cycling is sweaty work.
- A small towel. For your face and the handlebars.
- Padded shorts (optional). Some new riders find the saddle uncomfortable at first, and padding helps.
Eat something light an hour or two before, rather than a big meal right beforehand.
When You Arrive: Setting Up Your Bike
Get there 10 to 15 minutes early and tell the instructor it is your first ride. They will help you set up, which is the most important part of a comfortable class.
- Seat height: stand beside the bike and set the seat at about hip height. When you sit and pedal, your knee should stay slightly bent at the bottom of the stroke.
- Seat position: slide it so your knee sits roughly over the pedal when the pedals are level.
- Handlebars: start at about seat height or a little higher, so your back is not rounded and your shoulders stay relaxed.
- Resistance knob: find it before class starts. Turning it one way makes pedalling harder, and pressing it down usually works as the brake.
What Happens During the Class
Most spin classes follow the same shape:
- Warm-up. Easy pedalling with light resistance to get your legs and heart ready.
- The main ride. The instructor leads you through intervals: faster sprints, heavier climbs, and moves between seated and standing positions, all timed to the music.
- Cool-down and stretch. Slower pedalling to bring your heart rate down, then a few stretches off the bike.
The instructor will call out cues, but the resistance number is yours to choose. If a climb feels like too much, turn it down and keep your legs moving. If you need to sit when the class stands, sit. Everyone in the room is focused on their own ride.
How Hard Should Your First Ride Feel?
Aim for an effort where you are breathing hard but could still say a few words. You should finish feeling worked, not wrecked. It is normal for your legs to feel heavy the next day and for the saddle to feel sore for the first few rides; both ease as you ride more often.
Canada's 24-Hour Movement Guidelines recommend that adults build up at least 150 minutes of moderate to vigorous aerobic activity per week, plus muscle strengthening at least twice a week. Two spin classes a week, paired with strength training, covers a good part of that. If you are deciding between formats, our guide to indoor cycling vs HIIT compares the two.
If you are coming back from an injury, check in with a health professional first. Our post on returning to exercise after an injury explains how to ease back in.
Your First Ride at Anchor in Keswick
Anchor Ride is our rhythm-based indoor cycling class, where the playlist drives the ride and certified instructors guide every climb and sprint. All levels are welcome, and no cycling experience is needed. Spaces are limited, so book your bike in advance through our schedule.
New to Anchor? Our new member intro offer gives you 3 classes for $39, so you can try spin and AnchorHIIT before you choose a membership. Contact us or call (905) 535-4449 with any questions. We are on The Queensway South in Keswick, a short drive from Sutton, Jackson's Point and the rest of Georgina.
References
- Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years, Canadian Society for Exercise Physiology
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