Spinning will make you become a
better runner.
There is no doubt about
it.
Often times injuries are what
forces us on a bike to keep up fitness levels when we can’t run. But what about adding cycling to your current
routine? How can it benefit you as a
runner?
Endurance & Aerobic Base Building
Building a good base is very
important no matter what your sport or goals are. During an Endurance Energy Zone class, riders
are encouraged to stay in aerobic heart rate zones to develop slow twitch
muscles and stamina which translates well to long distance running. Training aerobically helps improve efficiency
in energy production, fat metabolism, oxygen transport to the muscles, and
reduces the rate of lactate formation.
Strength Intervals & Speed Work
After developing a good, solid
foundation, riders are ready for strength intervals and speed work. During hills and fast flats, heart rate will begin
to cross over from aerobic to anaerobic.
This is when lactic acid starts to build up and also how to develop fast
twitch muscle fibers, which are used in sprinting. Interval training works to improve overall
cardiovascular fitness and endurance with periods of high intensity training
(varied times, speeds, and resistance) followed by periods of recovery. Higher resistance on the bike builds muscle
strength while adding speed intervals translates well into quick feet and
faster turnover on the roads. Speaking
of turnover…
Cadence & Turnover
In running, quicker turnover
means less contact with the group and faster times. A correlation has been found between cadences
in cycling and running. An elite
distance runner takes an average 180 steps per minute. Most beginner runners take less than 180
steps per minute, which could be due to a variety of factors including over
striding and running too vertical. You
can practice quick turnover to improve cadence.
You can also practice leg speed on a bike. The majority of Spin class, your instructor
will have you pedaling at 80-100 rpms, or revolutions per minute. 90 rpms and 180 steps per minute is the same
cadence. Your legs can adapt to that
speed to develop a nice smooth cadence and endurance is what will help you
maintain it.
Reducing Injury Risk
Running is a very high impact
activity. While high impact is great for
keeping bones strong, it also takes a toll on your joints. Spinning is essentially a non-impact
activity. Spinning also uses muscles
complementary to those used while running making you stronger all around with
better balanced muscles in the lower body and core. This doesn’t mean skip out on days in the
gym—strength training is very important too!
Active Recovery
Spinning is a great alternative
to a run day. My typical week includes 4
run days, 2 spin days, and 1 day of total rest.
Not only does spinning add variety to my training, it gives my muscles a
chance to recover. An easy recovery ride
in aerobic heart rate zones will increase blood flow, decrease muscle
stiffness, and also flush out lactic acid.
IT’S FUN!
I love the Spin Room atmosphere:
dark room, loud music, singing, woo-ing, high energy, everyone supporting and
motivating each other. I also love the
fact that anyone can benefit from an indoor cycling workout. Class is about working hard and challenging
yourself but everyone from an elite athlete to an active senior can modify the
workout to their levels and goals.
Everyone is an athlete in Spin Class; it’s all about perspective and
progress relative to the individual.
Another bonus: Spinning can burn
400-700 calories per hour!
Ready to try Spinning?
Make sure to bring a sweat towel
and a water bottle with you to class. It
is recommended to drink at least 40oz of water for a 40 minute class. Most classes range from 40-60 minutes
depending on the instructor and fitness center.
Arrive 10-15 minutes early so the instructor can help you set up your
bike. Incorrect settings can increase
your change of injury –and we definitely don’t want that!!
Start by incorporate indoor
cycling into your routine once or twice a week.
It will only take a few classes to start to notice the effect on your
running.
For me personally, Spinning is
the only form of exercise that produces similar psychological effects as
running. Sweating, an increased heart
rate, endorphins flowing – all traits of a great workout. I see it as my secret weapon—because if it
can improve my running performance, I’m in!
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