Spin Class or a Indoor Trainer?

Q:        What is better for me in the off season: a trainer or spin classes?

A:         This question really depends on what your goals are for the next triathlon season.  You need to consider a few things before heading to the gym for a spin class or jumping on the trainer at home.  How long have you been cycling?  Are you training for a longer race or shorter one?  We also need to address what a spin class and indoor trainer were designed for.

If you are in your first or second season of triathlon and are training for shorter races, both options are fine for increasing your fitness level.  This is because you are still very new to the sport and any training stimulus is going to improve your fitness level.  But for the seasoned triathlete, your schedule should be systematic and periodized.  Therefore, you should stay home and break out the trainer and focus on building that foundation.

Spin classes are geared towards two types of people: the fitness enthusiast and someone who is looking to lose a few extra pounds.  Fitness enthusiasts enjoy this class because it’s different from a generic aerobics class and it still offers cardiovascular benefits.  Individuals who are concerned with their weight benefit from spin classes because the emphasis is placed on intervals that will increase your heart rate and thus, burn more calories.

The indoor trainer, on the other hand, was designed for the cyclist to ride indoors continuously without any interruption.  Training with an indoor trainer is one of the best tools to improve your endurance for the next season for one simple reason: consistency.  Whenever you ride on an indoor trainer, you have to be consistent with your pedaling.  This trains slow twitch fiber fatigue, which is one of the many important aspects of base training.  When riding outside, your pedaling consistency can be interrupted by stop signs, traffic lights, down hills, pedestrians, cars, sharp turns, road hazards, and the temptation to just coast.  Many individuals are unaware that forty-five minutes of continuous riding indoors is equal to seventy-five minutes outdoors.

From a coaching and exercise science perspective, I personally feel that the indoor trainer is a better pick for the triathlete.  As I explained in my article a few months ago, “The Importance of Base Training,” the first few months of early season training are the most important. During these early months, your training should be focused on building a solid aerobic foundation. This ensures proper cellular adaptations, injury prevention, and the establishment of correct neuromuscular patterns (technique training).  Most spin classes are focused on intense intervals for longer periods of times (2-5 minutes) and this does not help build a solid aerobic foundation.  This is great for later in the season, but not in the beginning.  Also, keep in mind that you do not have to do the intervals offered in the spin class.  You can just sit back and ride at your own pace (although many people find this hard to do).  If you were to train on an indoor trainer, you can control your intensities and even throw in some drills to improve your form. 

The real key is to evaluate your goals for the upcoming season so that you can choose what training method will ultimately make you a more economical (more work with less effort) triathlete.  Once you understand your goals, you will know which training method will work best for you.  In my opinion, if you have to make the choice, go with the indoor trainer.

Jason is a USAT Level 1 certified coach as well as NSCA-CPT (National Strength and Conditioning Association-Certified Personal Trainer). He holds a degree in Health and Exercise Science from Rowan University. Jason competed at the collegiate level in cross country and track. He has been a personal trainer for five years and a running coach for three.  Among the talented athletes he has coached are those who qualified for the Boston marathon, NJ high school meet of champions, and several athletes who have completed their first triathlon. Jason feels his education and triathlon experience will help him in becoming a successful coach for many years to come.