• Cadence is the word used to describe how fast your pedaling – your pedaling pace.  It’s synonymous with RPMs (revolutions per minute).  If your cadence is 90, the pedals will do 90 full revolutions in one minute.
• Resistance means the amount of load or pressure you are riding with.  The rider controls how much resistance they’re riding with, and it should change throughout class. The heavier the resistance, generally the slower cadence the rider will go because it’s harder!
• Adding or removing a Gear.  If your trainer says to add a gear, just take the resistance up on your bike so it’s one level harder for you.  If they say gear down, just make it one level easier. How you do that depends on your bike’s gear system.
• Climbing a hill means heavy resistance, simulating a hill climb feeling. Usually 60-85 RPMs means you’re on a hill.
• Jumping is where the rider jumps in & out of the saddle (seat).
• Sprinting can mean two things: Typically it means riding with lower (A.K.A. light) resistance, with a higher cadence.  But, it can also mean a period where you ride at an anaerobic (high intensity level) for a brief period and then take a recovery period to catch your breath.
• Break Away – Same as a Sprint, but usually where your trainer has you visualize breaking away for a pack of riders. On break aways your trainer should give you a nice long recovery period before your next break away sprint.
• Intervals are awesome! It’s when your trainer will have you push your heart rate into your anaerobic (over 85% maximum heart rate) zone for a brief period, then a recovery or rest period is given, then you repeat! The amount of time in the anaerobic zone should be fairly short. The recovery time is often 1 to 3 times as long as the push. This is also referred to as threshold training. It’s an incredible way to increase your fitness level if done properly.

Posted in: Spinning® and Classes