Spinning Question

[aveggiegirl]

I am fairly new to spinning and have been using Joshua Taylor DVDs for a few months. He says to make circular pedal strokes vs pushing down and to use all the muscles in my legs evenly. I am able to do this while sitting (with a lot of concentration) but how do you this when "running"? It seems that when I "run" on the bike I am either pushing down or pulling up. I have a feeling I'm not doing it correctly. Could anyone give me some tips? By the way, I do wear shoes that clip into the pedals and I am not able to attend a live class.

Thanks!

 

[DirtDiva]

I don't do spin classes, so I may not be accurate on his style. However, I ride and I understand what he is trying to convey. Pushing only on the pedals negates half of your power, you also want to lift. Think of an elliptical, you want to bring your feet up and around that elliptical, pulling it along and over the top. The same goes with getting up out of the saddle and charging, you are using your feet (must be clipped in) to follow the dial of a clock or an elliptical and pull it OVER the top, not just mashing downwards. This works more muscles of the leg and is the most efficient form of pedaling when you are out there for real. So just as you get to the top you pull it over and continue on, I find it easier to visual the egg form. The other thing to do while riding hard, is relax your face and your grip and keep your face up so your air passages are wide open, not looking down at your feet.

 

[lainabaina]

making the circles is easier to feel (probably) when you are seated and at a faster cadence. since you are clipped in this will make it easier for you to feel. think of trying to wipe off gum from the bottom of your shoe at the bottom of the pedal stroke...then you pull up to finish the revolution.
for the "running" - which I take it to mean when you are out of the saddle at a moderate pace (faster than just climbing maybe?) you will have a bigger gear so you will want to gently rock side to side as you pedal. you won't need to exaggerate this, it should feel pretty natural and even necessary if you have a good load/gear. a "run" should have less load than a "climb" so you should still be able to pull up on your pedal stroke.
the spin classes that i do always have one song that is more steady state training (like a flat road) so if your class has a portion like that it would be the perfect time to practice your pedal stroke. hope this helps!

 

[aveggiegirl]

Thanks DirtDiva and lainabaina! I can always count on Cathe friends.

I plan to spin again tomorrow and am looking forward to trying out your tips.