Hey, who’s that knocking on the door? Oh bugger……it’s winter! Yup…daylight is becoming scarce and coats and scarves are becoming the norm. Now more than ever it is essential that you have a structured, regular training program that keeps the motivation up, keeps you healthy through the cold and flu season and gets you ready to tackle the chilly days. What better way than spinning? Spin classes are high energy and a great way to beat the winter cold and start (or end) the day more energised and alive. Here are three ways that you can turn those classes into the perfect winter workout by honing your technique as you work on building endurance. Focus on your pedal stroke: Since you don’t have to balance the bike, steer, or be wary of your gym buddies who think they are the next winner of the Tour Le France, take a few minutes in the beginning of the class to really focus on perfect pedalling until you perfect a smooth and efficient momentum. Recruit your fast-twitch fibres: Most gym bikes have semi-fixed or totally-fixed cranks. This will carry your legs through the circle even when they start to wear out at the end of class. So take the opportunity to do some 30-second bursts of high-cadence, low-resistance sprinting in the saddle. These are for technique, not power. This effort will recruit fast-twitch muscle fibres when they’re the most tired, training your legs to be fresh at the end of a hard ride or race. Remember, you control the workout: If your workout goal is to do a solid 10-minute seated climb, then stay in the saddle. No one is going to yell at you. And don’t forget that you control the tension on the flywheel. Be sure to keep it at your intensity and not Joe Spinner’s. Don’t forget we now have 36 new other types of cycling classes each week with Fitness On Demand – this is on top of the 17 instructor led Spin classes each week!