jtaustin saidMy background is with road cycling, Mine too, such an awesome time when you are out on the road biking. Props to you, I have only been an enthusiast for going on 5 years now.
jtaustin saidathey do this 'hover' thing where they stick their bums out toward the back of the saddle and flatten their backs... Nobody rides on the road like that... I never join in and do that stuff in class.
Exactly! They call that "Position 3" and instructors always emphasize the further back you push your booty the deeper a burn. Um no, out-of-the-saddle (position 2) and this "hovering" position three work the same muscles you just put a lot more strain on the hip flexors, which God knows we don't need to strain more than we do all day. It is also really awkward.
The major point is that spinning/cycling classes should reflect a road experience. You wouldn't sign up for a jogging group to have them do odd running drills that simulate nothing come marathon time.
@Halltd. You are getting a great cardio workout no matter what, but feel free to not listen to the instructor. Hell I give that option to my participants and they occasionally take advantage of it when they know they have knee problems, or stiff hips, etc...
I actually had two triathletes come to my cycling class for the last two semesters. Both didn't do a damn thing I said. Stayed in the saddle for all 50 minutes. They don't come for the workout, they come for the music, atmosphere, and loud man screaming at the front of the room.
I am gonna have to disagree with you on that one. I studied under several master trainers certified in various forms (Spin, 24 cycle, etc...) and they all include jumps. And I have never been in a class that is trying to simulate real world practice; in fact, it's impossible.
I work as a cycling courier, so I get 6-8 hours of road bike a day. The mechanics of a stationary bike don't allow for the same routine, i.e. there is no counterbalance sagital sway, lock up position of the knee is differently oriented, etc...
Furthermore, many exercises you'd never do in real life cycling. Forget jumps, there are also isolations, switchbacks, sprints with weight, standing runs/jogs... none of those really happen in the real world unless you're a professional cyclist.
In theory, jumps are no more unsafe than coming out of the saddle. The problem arises from bad form where people do not have their weight properly distributed and stacked, do not have enough tension on the flywheel, etc... But that happens with anything. In fact, the most common injury I see in classes arises from seated pushes where feet come out of the cages because participants don't understand this is not a real world bike, and that your fly wheel weighs 40 pounds and will pull you if you don't have enough gear. There isn't ever such a thing as a true flat in spin class because of that behemoth of a wheel, which again ties to how the bikes aren't even remotely the same in terms of physics.
In my advanced classes, I do throw in 2 count jumps (optional as always), but mainly play with 4, 8, and 16. Jumps are a great form of muscle confusion and can be made fairly safe (relative to any other exercise), especially when done on a hill (which yes, you do in real world situations if you have to be on a rolling hill).
I think the biggest problem with safety in classes is that too many instructors don't understand the physiology of what they're doing. Many have no concept of working at the endurance range of the heart and often push for the anaerobic level too frequently.