Take your fitness routine to the next level with this dynamic library of training tips. Whether you’re a beginner looking for initial guidance, or an advanced rider training for your next competitive ride, we’ve got you covered!
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.
Energy Zone™ Heart Rate Chart (Adobe PDF) Use this chart to accurately identify what Energy Zone™ you're training in and what adjustments you need to make to reach your goals efficiently.
Endurance Energy Zone™ (Adobe PDF) One of the five Spinning program Energy Zones, Endurance is designed to help students build a strong aerobic base.
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.
Spinning® and Core Training (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 for Cyclists (Adobe PDF) Instructions for several yoga poses that may help cyclists increase flexibility, particularly in the hip area.
Yoga SPIN (Adobe PDF) Blend two of today's most popular fitness activities, Yoga and Spinning, into one fluid and beneficial workout.
SPIN Flex (Adobe PDF) This is the answer for Spinning enthusiasts who want a complete total body workout.
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.
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.
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