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.