Spin Information Page

When you're new to spin, there can be a lot to remember.

That's why we created these Spin Tips—to give you a place to come back to whenever you need a refresher. Each tip focuses on one concept to help you ride more comfortably, more confidently, and get the most out of every class.

Bike Setup Is Everything

If there's one thing we want you to remember, it's this:

A properly fitted bike makes all the difference.

A good bike setup helps you ride more comfortably, pedal more efficiently, and can help prevent unnecessary aches and pains—especially in your knees.

Here are the basics:

• Arrive a few minutes early. We're always happy to help you get your bike set up.

• Your seat should be as high as possible without your hips rocking side to side. Your legs should be almost straight at the bottom of each pedal stroke.

• When one pedal is at 3 o'clock, your knee should be directly over the ball of your foot.

• Keep the handlebars in the 8 or STOP position. There's no need to raise them higher.

Don't worry if this feels like a lot at first. After a few rides, setting up your bike will become second nature.

If you're ever unsure about your setup, just ask. We'd much rather spend two minutes adjusting your bike than have you ride uncomfortably for the next 45 minutes.

Throughout every ride, you'll hear us say "Base" or "Back to Base."

Think of Base as your home position on the bike. Every movement starts here, and after drills like pumps, dips, booty taps, or four corners, we always return to Base.

When you're riding in Base:

• Sit toward the back of the saddle.

• Place your hands on the front of the handlebars with your palms facing down and your knuckles up.

• Keep a soft bend in your elbows. Locked elbows put unnecessary pressure on your wrists and shoulders.

• Keep your knees over the middle of your feet, tracking toward your toes—not falling in or out.

• Gently engage your core to support your posture.

• Relax your shoulders and keep your upper body quiet.

Base may not seem exciting, but it's one of the most important positions on the bike.

The stronger and more comfortable you become in Base, the easier every other movement becomes. It's where we build strength, improve efficiency, and create good riding habits that will stay with you long after your first class.

One of the biggest mistakes new riders make is thinking that less resistance makes the ride easier.

Believe it or not...

The opposite is usually true.

Without enough resistance, your legs begin to move faster than you can control. Your hips start bouncing, your upper body moves all over the place, and before long the ride actually feels harder.

A little more resistance creates stability.

Think of it this way...

Imagine trying to walk across an icy parking lot. It's hard because you have nothing to push against.

Now imagine walking across dry pavement.

That's what resistance does.

It gives you something to push against.

With the right amount of resistance:

• Your pedal stroke becomes smoother.

• You stay connected to the bike.

• Your movements become more controlled.

• You create more power with less wasted effort.

So... How Much Resistance?

There isn't one magic number.

Everyone is different.

The right amount of resistance is the amount that allows you to stay smooth, controlled, and on the beat without bouncing in the saddle.

If you find yourself bouncing, your first thought shouldn't be:

"I need to slow down."

Instead, ask yourself:

"Do I need a little more resistance?"

You might be surprised how much better the bike feels.

Remember...

Resistance isn't your enemy.

It's your friend.

One of the biggest skills you'll develop as a spinner is an efficient pedal stroke.

Throughout class you'll hear us use two different cues:

"Heels down!" and "Point your toes!"

So... which one is right?

The answer is both—it simply depends on what we're trying to accomplish.

Heels Down

When we cue "Heels down," we want you to think about driving the pedal from your glutes all the way down through your heel.

Think about pushing from your buttocks, down the back of your leg, and into your heel with every pedal stroke.

Instead of relying only on your quads, this helps recruit the powerful muscles on the back of your body while creating a smoother, more efficient ride.

As you ride, picture yourself making big, smooth circles with your feet rather than simply pushing the pedals up and down.

Why We Cue "Heels Down"

Here's a little anatomy lesson...

Your feet contain 26 bones each. While they're designed to support your body weight, that weight is normally shared across your entire foot when you're standing and walking.

On a spin bike, it's easy to shift too much of your weight onto your toes. Over time, that can create unnecessary pressure on the front of your foot and make your ride less comfortable.

By thinking "heels down" while you're riding in Base Position, you naturally distribute your weight more evenly through your foot while creating a stronger, more efficient pedal stroke.

This style of pedal stroke:

• Builds strength.

• Recruits your glutes and hamstrings.

• Creates more power.

• Distributes your weight more evenly through your feet.

• Helps reduce unnecessary stress on your knees.

Point Your Toes

During faster efforts, like sprints, you'll often hear us say "Point your toes."

At higher cadences, we're no longer trying to create maximum power—we're trying to create speed and efficiency.

Instead of making big circles, think about making small, tight circles with your feet while staying smooth and on the beat of the music.

Your legs are moving so quickly that a large pedal stroke becomes less efficient. Small, controlled circles help you maintain speed without sacrificing control.

The goal isn't to mash the pedals—it's to keep your legs moving quickly, efficiently, and smoothly.

The next time you're in class, listen for the cue.

When you hear "Heels down," think strength, power, and big circles.

When you hear "Point your toes," think speed, efficiency, and small circles.

Once you understand the purpose behind each cue, your rides will become smoother, stronger, and much more enjoyable.

Standing on the bike can feel a little awkward at first.

Don't worry—that's completely normal.

The goal isn't to stand higher on the bike. The goal is to stay balanced, controlled, and let your legs continue doing the work.

Standing Position

When you stand:

• Keep your weight toward the back of the bike, with your hips hovering just over the saddle.

• Keep a soft bend in your knees.

• Engage your core to support your body.

• Place your hands at the very top of the handlebars.

• Hold the handlebars lightly—as though you're holding an ice cream cone. You don't want to squeeze it so tightly that it melts!

• Your hands are there for balance, not to support your body weight.

• Let your legs continue pedalling smoothly.

Common Mistakes

When people first start standing, they often:

• Lean too far forward.

• Grip the handlebars too tightly.

• Put too much weight into their hands.

• Stand too tall.

• Forget to keep pedalling smoothly.

One of the cues you'll hear us say often is:

"Weight back."

Moving your hips slightly toward the back of the bike keeps your weight over your legs instead of your hands. You'll immediately feel stronger, more balanced, and more in control.

Remember...

Standing isn't about getting higher.

It's about staying balanced over the bike while your legs do the work.

Sorry if you're a man... it still hurts. I didn't mean to exclude you. 😄

The truth is, if you've just taken your first spin class, there's a pretty good chance you're wondering if your body will ever forgive you.

Getting used to the saddle takes a little time. It's completely normal, and it's one of the biggest reasons people give up on spin before they've really had a chance to fall in love with it.

But here's the good news...

You've already done the hardest part. You got through your first class.

Don't stop now!

If you're thinking, "I don't know if I can do that again," here are a few things that can help:

• A pair of inexpensive padded bike shorts can make a big difference. (Amazon has lots of great options.)

• If you're not sure what to buy, ask us at the front desk. We're happy to make recommendations.

• Believe it or not, bouncing on the saddle actually makes the discomfort worse. A smooth, controlled pedal stroke with enough resistance to keep you stable is much more comfortable than bouncing up and down.

• It may feel strange at first, but gently pushing yourself into the saddle while keeping your pedal stroke smooth often feels better than trying to stay light on the seat.

What if you have chafing or saddle sores?

Sometimes it happens, especially when you're first getting started.

If you develop sore spots, you may need to take a few days off to let your skin heal.

A few tips:

• Believe it or not, Penaten Cream can be your best friend. I always keep some on hand.

• Wear light, breathable workout clothes with minimal seams. (Yoga pants are my go-to.)

• Change out of your sweaty clothes as soon as possible after class. I always bring a change of clothes with me—gotta protect the private parts! 😊

The best news?

It goes away.

Before long, you won't even think about the saddle anymore, and you'll be free to focus on the workout instead.

And trust me... it's worth sticking with. Spin is just too much fun to quit now.

One of the first things you'll notice in our spin classes is that we don't have computer monitors on our bikes.

That's intentional.

Many spin studios use computer screens to tell riders exactly how fast to pedal. At Bend, we use the music instead.

Rather than staring at a screen, we want you to connect with the rhythm of the ride, your body, and the energy in the room.

The beat of the music becomes your guide.

As the music speeds up, your cadence speeds up. As the music slows down, so do your legs. It creates a natural rhythm that allows everyone in the room to ride together.

Different Songs... Different Rides

Not every song has the same beat—and that's intentional.

We use different tempos to create different training effects throughout class.

• 125–140 BPM is typically used for climbs, where the slower beat allows you to add resistance and focus on strength.

• 145–180 BPM is often used for faster climbs, challenging both your strength and your cardiovascular fitness.

• Songs above 180 BPM are usually reserved for our fastest efforts. These challenge your speed, coordination, and control on the bike.

The tempo of the music helps determine how we ride. Sometimes we're building strength. Sometimes we're building endurance. Sometimes we're challenging speed and coordination.

As you gain experience, you'll begin to recognize the type of ride simply by listening to the music.

What If I Can't Find the Beat?

Don't worry.

Almost everyone struggles with this when they're new.

Finding the beat is simply another skill, and like every other skill in spin, it gets easier with practice.

If you lose it, don't panic.

Listen to the music, watch your instructor, and before long you'll find yourself riding to the beat without even thinking about it.

One day you'll realize you're no longer counting...

You're simply riding.

And when everyone in the room is riding to the same beat, something pretty special happens. The energy changes. You don't just feel like you're taking a spin class—you feel like you're part of it.

Once you're comfortable riding in Base, it's time to add a little movement.

Pumps and dips are performed standing on the bike, although they can always be done seated if standing isn't right for your body today.

Why We Do Pumps & Dips

Believe it or not, one of the biggest reasons we include pumps and dips is because they make the ride more enjoyable.

Not every movement has to be about making things harder. Sometimes changing your position, moving with the music, and breaking up the ride is exactly what keeps class engaging.

They also help improve coordination, rhythm, and body awareness—all while keeping you connected to the bike.

One thing to remember...

Don't turn them into squats.

The movement is small and controlled. The goal isn't to make it bigger—it's to make it cleaner.

Proper Form

• Start from a strong standing position with your weight toward the back of the saddle.

• Keep your core engaged and your chest lifted.

• Your legs continue pedalling smoothly throughout the movement.

• The movement comes from your hips and knees—not by pulling on the handlebars.

• Think "sharp movements." Hit each pump or dip cleanly on the beat, then stop it before the next one.

• Feel free to lock out your elbows at the top of the movement. This creates a crisp finish and makes the movement look clean and intentional.

• Bigger isn't better. Focus on rhythm, control, and precision.

If standing isn't comfortable today, simply stay seated. You can still ride the entire class and get an amazing workout.

Booty Taps and Four Corners are two of the most enjoyable movements on the bike.

Yes... we do them because they're fun.

But they're not just there to make you smile—they also have a purpose.

If they seem a little confusing at first, don't worry. They're much easier to understand once you see them in action.

Booty Taps

Booty Taps work your core and the muscles along the back of your body a little more than simply riding in the saddle.

The goal is to lightly kiss the back of the saddle before standing back up. That quick change in direction challenges your core against gravity, while your glutes help drive you back to standing.

The movement should be quick, controlled, and on the beat—not slow or exaggerated.

Four Corners

Four Corners change where your body is working.

Most of a spin class emphasizes the front of the body—your quadriceps, hip flexors, and core.

When we move toward the back of the bike during Four Corners, we begin to recruit more of the posterior chain—the muscles along the back of your body, including your glutes and hamstrings.

By moving between the front and back of the bike, we challenge different muscle groups and create a more balanced ride.

A Few Coaching Tips

• Lightly kiss the saddle—don't sit down.

• Keep the movement small, quick, and controlled.

• Stay on the beat of the music.

• Let your legs continue pedalling throughout the movement.

• Use your glutes and core to control the movement rather than pulling yourself around with your arms.

Watch It in Action

Booty Taps and Four Corners are much easier to understand when you can see them.

Watch the video below to see both movements demonstrated and learn how to perform them safely and confidently.

https://youtu.be/atM_E7LbxTk

If you've ever wondered why we have a "For the Love of Quad" T-shirt...

Now you know. 😄

Deadlifts and No Bounce are two of the most challenging movements we do on the bike. They're designed to build strength, improve endurance, and create that deep quad burn that every spinner learns to love (eventually!).

Don't worry if they feel difficult at first. They're supposed to.

Deadlifts

Deadlifts on the bike are all about the hip hinge.

As you move your hips back, think about loading your glutes and hamstrings before driving yourself back up.

The movement should be slow and controlled. This isn't about speed—it's about building strength.

No Bounce

No Bounce is one of my favourite movements because we strip away the bounce completely.

Once the momentum is gone, your quads have to do all the work. By removing the bounce, we isolate the quadriceps and create a deep burn that builds strength and endurance.

Don't worry if your legs start shaking...

That usually means you're doing it right. 😄

A Few Coaching Tips

• Go at your pace.

• These are advanced movements, and it's completely normal if you can't hold them for all 8 or 32 counts.

• We push ourselves so we get stronger, but we also respect where our bodies are today.

• Focus on good form before worrying about how long you can hold the position.

Strength doesn't come from being perfect.

It comes from showing up, challenging yourself, and getting just a little bit stronger every ride.

Watch It in Action

Deadlifts and No Bounce are much easier to understand when you can see them.

Watch the video below to see both movements demonstrated and coached.

https://youtu.be/ngKJcsecVNw

When I first started teaching spin, I spent a lot of time researching the idea of doing core work on the bike.

I'm a big believer in understanding why I'm teaching something before I ask others to do it.

As I started reading, I found there was quite a bit of skepticism. Some people argued that because your body isn't moving against gravity the same way it would during a traditional abdominal exercise, core work on the bike couldn't possibly be effective.

Whenever I read criticism like that, I always ask myself two questions:

Who's saying it?
And why are they saying it?

In this case, much of the criticism came from spin instructors who simply didn't believe this newer style of riding had value.

So...

I tried it for myself.

And guess what?

The next day, I could absolutely feel that I had worked my core.

Was it because it was the ultimate ab workout?

No.

It was because I had challenged my muscles in a different way.

So... Does It Work?

Here's my opinion.

Are there more effective ways to strengthen your core?

Absolutely.

If your only goal is to build abdominal strength, there are better exercises.

But does that mean core work on the bike is pointless?

Not at all.

It's another way to challenge your body, improve coordination, and build awareness while you're riding.

Like many things we do at Bend, it's one more tool—not the only tool.

Watch It in Action

Watch the video below to see how we perform core work on the bike and the coaching cues we use during class.

https://youtu.be/vHGws73_9mY