6 ways to prepare for The World’s Largest Spin Class

The Base Body Babes share their preparation and recovery tips to get you ready for the big event.

1. Get moving to get ready

Stay active in the lead up to the big day. Go for a walk, get outside and do something. If you have a bike, get on the bike and start practicing. If you can go to the gym, go and do some weights, get on a treadmill, get on a bike. Just move, move your body!

2. Eat wholesome food

We always find that having a great balanced dinner the night before helps with performance the next day. You don’t want to be having a pizza and burgers the night before exercising – it’s going to make you feel sluggish. Our policy is eating healthy, nutritious, wholesome food throughout the whole year. We like to make sure a portion of the meal is protein based to help with muscle repair, as well as lots of vegetables and some carbohydrates.

3. Sleep well the night before

This is the next most important factor in preparing for the event. Have a really good sleep the night before, a minimum of 8 hours. Our tips for sleeping? No technology throughout the night – switch off everything, no phone next to your bed. That will help you have a solid night sleep without anything interfering with you.

4. Warm up before class

The event is being held in the amazing location of The Overseas Passenger Terminal, so walking down there would be a great warm up. Really utilise that time to get there in a nice healthy fashion. We will also be running you through a little warm up with some stretches before the class, so you can be sure we will be helping you get ready in that hour leading up to the event.

5. Stay for the cool down

There will be a cool down on the bike at the end of the class, and then we get off the bike to stretch as well. For some people, especially if it’s your first spin class, there might not be any escaping the muscle soreness! Because it’s a leg workout, you will want to stretch your quadriceps, hamstrings, calves and glutes. You will also feel it in your core as you are engaging your core the entire time.

6. Stretch after class

Having a nice stretch again that night in the comfort of your home will also help reduce muscle soreness. Once the soreness sets in, don’t just rest – keeping blood in the area and keeping the body warm helps. Go for a walk or continue your normal exercise routine. Another good idea is bathing in Epsom salts to help soothe, heal and relax the muscles.

 

Recommended reading - Vices

In Brief

Australians are going to hospital more than ever before

Medibank data shows the increasing costs of hospital admissions and our most common procedures

Read more
Lifestyle

How to do a daily digital detox

Australian's spend more time scrolling than sleeping. Here's how to take time to recharge yourself.

Read more
In Brief

Giving up smoking improves mental health

Think smoking calms you down? Research shows quitting is much better at boosting your mental health.

Read more
Experts

How to quit smoking

Quitting is hard, but trying again is always worth it. Quit Victoria’s Dr White is here to help.

Read more
Community

FebFast

Reach for better health by giving up alcohol, sugar, smoking, junk food or social media for February

Read more
Lifestyle

Bad fad diets

A look at some of the worst fad diets that somehow managed to gain a global following.

Read more
Lifestyle

8 benefits of cutting back on sugar

From weight loss to healthy skin, there are plenty of reasons to reduce your sugar intake.

Read more
Experts

How to take a break from drinking

Given up alcohol for FebFast? Here’s some expert advice for making the most of the experience.

Read more
Guides

How to take a break from alcohol

Staying away from alcohol for FebFast? Here’s how to make it a whole lot easier for yourself

Read more
Experts

The real reasons you’re craving sugar

Here's how to understand and outsmart those sugar cravings.

Read more
Lifestyle

6 better ways to get your chocolate fix

Go on, indulge those chocolate cravings with these light, naturally sweet treats

Read more
Community

6 new healthy snacks

Satisfy your post-lunch cravings with our pick of the latest nourishing snacks to hit the shelves

Read more
Lifestyle

9 super-easy healthy food swaps

Creating a healthier lifestyle can be as simple as making a few small changes each day.

Read more
Experts

Do you really need to quit sugar?

Thinking about quitting sugar? Here are some tips on the best ways to manage sugar intake.

Read more
Guides

How to cut back on sugar

Replace those sweet treats with more energy, better sleep and a slimmer waistline

Read more
Guides

P is for Pinot Noir

In moderation, red wine may decrease heart disease, prevent cancer and strengthen the immune system.

Read more
Community

Preventing type 2 diabetes

For Stephanie Jang, positive fitness, diet and lifestyle changes helped reduce her diabetes risk.

Read more
Lifestyle

6 benefits of giving up caffeine

Feeling inspired to kick the coffee habit? Here’s 6 ways your body (and your wallet) will thank you.

Read more
Experts

Cutting back on caffeine

Giving up caffeine for FebFast? Here’s some expert advice for letting go of your daily brew.

Read more
Experts

5 simple ways to cut back on sugar

Sweeten the deal naturally – here's how to reduce added sugar in your diet

Read more
Lifestyle

6 soft drink alternatives

Fun and fruity alternatives that satisfy your sugar cravings, look impressive and the kids will love

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.