Common Mistakes in Spin Class and How to Avoid Them

Hey there, spin fam! Whether you're a first-timer nervously clipping in or a seasoned rider who practically lives in the saddle, we’ve all made a few mistakes in spin class. Trust me, I’ve seen it all—and I’ve probably done some of these myself back in the day. The good news is, every mistake is a chance to learn, and that’s where I come in..

Today, I’m breaking down some of the most common spin class slip-ups and sharing my best tips to help you get the most out of every ride. So, grab your water bottle, tighten those straps, and let’s pedal our way to success!

1. Not Setting Up Your Bike Correctly

Let’s start with the big one—bike setup. If your bike isn’t adjusted to fit your body, you’re not only setting yourself up for discomfort but also risking injury. Plus, an incorrect setup can prevent you from getting the most out of your workout.

How to Avoid It:

• Seat Height: Your knee should have a slight bend when your leg is fully extended at the bottom of the pedal stroke.

• Handlebar Height: Start with the handlebars at a height that feels comfortable for your back. If you’re new, a slightly higher handlebar can help reduce strain.

• Seat Position: Your knee should align with the center of the pedal when your foot is parallel to the ground.

If you’re unsure, ask your instructor for help! I promise we’re here to make sure you’re set up for success. A quick adjustment can make all the difference.

2. Skipping the Warm-Up

I get it—you’re pumped to jump right into the action. But skipping the warm-up is like starting a race without tying your shoes. Your body needs those first few minutes to ease into the workout, get your blood flowing, and loosen up your muscles.

How to Avoid It:
Arrive a few minutes early to make sure you’re on time for the warm-up. Use this time to mentally prepare, adjust your bike, and settle in. A proper warm-up sets the tone for a killer ride!

3. Forgetting to Add Enough Resistance

We’ve all been there—thinking, “If I keep the resistance low, I’ll burn more calories, right?” Nope! Riding without enough resistance can throw off your form and put unnecessary strain on your joints. Plus, resistance is what builds strength and endurance.

How to Avoid It:
Don’t be afraid to crank that resistance knob. You want to feel controlled and grounded, especially during seated climbs or sprints. Remember, a little extra effort now means big rewards later.

4. Gripping the Handlebars Too Tight

White-knuckling the handlebars is a classic newbie move (and even some veterans fall into this trap). A death grip can lead to tension in your shoulders, neck, and arms—not to mention, it’s exhausting!

How to Avoid It:
Relax your grip. Imagine you’re holding a baby bird—just enough pressure to keep it safe but not so much that you hurt it. Keep your upper body light and let your legs do the work.

5. Ignoring Your Posture

Slouching or hunching over the handlebars can wreak havoc on your back and neck while making your ride less efficient. Good posture is everything in spin class.

How to Avoid It:

• Engage your core to support your back.

• Keep your shoulders relaxed and away from your ears.

• Look ahead, not down, to keep your neck in a neutral position.

If you’re unsure, glance at your reflection or ask your instructor for feedback.

6. Not Staying Hydrated

Spin class is no joke—you’re going to sweat (a lot!). If you’re not sipping water throughout the class, you’ll quickly feel the effects of dehydration, like fatigue and muscle cramps.

How to Avoid It:
Bring a large water bottle to every class and take small sips during recovery periods. Bonus points if you add a hydration supplement like HydraMode from 3D Labs Nutrition to replenish electrolytes and keep your energy up.

7. Overdoing It

We love enthusiasm, but pushing yourself too hard, too soon can lead to burnout—or worse, injury. Spin class is a challenge, but it should never feel like punishment.

How to Avoid It:
Listen to your body. If your legs are screaming or your heart feels like it’s about to jump out of your chest, it’s okay to back off. Remember, fitness is a marathon, not a sprint.

8. Zoning Out

It’s easy to let your mind wander during class, especially if you’re feeling tired or distracted. But staying focused on the instructor’s cues and the rhythm of the music is key to getting the most out of your ride.

How to Avoid It:
Set an intention for each class. Maybe it’s to hit a new RPM goal or simply to enjoy the ride. When your mind starts to drift, bring your focus back to your breath, the beat, or the instructor’s voice.

9. Wearing the Wrong Gear

Spin class is no place for baggy clothes or running shoes. The wrong gear can make your ride uncomfortable and even interfere with your performance.

How to Avoid It:
Invest in proper cycling shoes (I swear by Tiem), sweat-wicking leggings or shorts, and a breathable top. Trust me, the right gear makes a huge difference.

10. Skipping the Cool-Down

You’ve crushed the class, and now you’re ready to rush out the door. But skipping the cool-down is like leaving a movie before the ending—it’s an essential part of the experience.

How to Avoid It:
Take those last few minutes to slow your heart rate, stretch your muscles, and savor the sense of accomplishment. Your body will thank you later.

Ride Smart, Spin Strong

Spin class is an incredible workout, but getting the most out of it means paying attention to the little details. From setting up your bike to staying hydrated and focused, these small adjustments can take your ride from good to amazing.

Remember, nobody starts as a spin expert—learning is part of the journey. Whether you’re a beginner or a seasoned rider, there’s always room to grow. And if you ever need help, I’m here for you.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!