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Cadel Evans

Cadel Evans

Tour De France winner, Medibank ambassador
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5 tips for riding better, faster, stronger

Experts — Posted 16/06/15

The idea of taking part in the world’s largest spin class can seem daunting – but with a few tips and some preparation, no hill is too hard to climb.

Whether this will be your first spin class or your 100th, here are a few tips to help you get the most out of your day. Before you read on, remember that the most important thing is to have fun, and know your limits.

1. Get some fuel in the tank

What you put in your system before the class is crucial to how you will be feeling on the bike. It’s important not to be too full or too hungry and to stay well hydrated. Keep a water bottle handy to make sure you don’t feel thirsty during the class.  

2. Keep your knees pointing straight ahead

When you start feeling fatigued, it’s important to remember not to let your knees bow out to the sides.  It’s an easy mistake to make, but one that can cause unnecessary strain on your knees. It’s better to slow down and maintain proper form.

3. Relax your upper body

From beginners to the pros, every rider has at some point struggled with shoulder tension when riding. Loosen that white-knuckle grip on your handlebars, and relax your shoulders. This will help you to engage your core, keep your feet flat and knees straight. Do that, and you might even find yourself enjoying the next climb.

4. Push down, pull up

Those pedals have toe cages for a good reason. You’ll get a lot more bang for your buck with each pedal stroke if you focus on pulling up your left foot as you are pushing down with your right, and vice versa.

5. Listen to your instructors

It’s important to know your limits, and it’s completely ok to slow down or sit down when you feel overwhelmed. But it’s also important to listen to your instructors, and try and follow their lead as best you can. There will be plenty of assistance and encouragement on the day. So above all, have a great time breaking a world record. 

The World's Largest Spin Class takes place on 25 June, 2015. Find out more at

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