One fitness trend that is
rapidly growing in popularity is spin cycling classes. Most large fitness centers have a spin studio
and the rise in popularity has led to spin only studios that offer many
different classes and levels of complexity that appeal to the casual exerciser
to those endurance junkies that compete in long distance endurance events.
There are many advantages and
attractions to spin classes. These include
social elements, high intensity in a short period of time, a fun and motivating
environment and accountability. While spin classes are fun with music, lights
and entertaining and engaging instructors, they can also be very intense and
produce a high calorie burn which is what many time crunched people are looking
for.
While most spin classes are
45-60 minutes in length, you want to maximize your time on the bike to have a
quality workout. In order to perform at
your best for the short burst of effort, proper fueling for your ride is
extremely critical. Many people ignore
this aspect of exercise and hit the wall or “bonk” during their spin class.
Here are some guidelines to make sure your tank is full with the proper fuel
and timing in order to bring out your inner Tour de France!
Before Exercise
Consume a minimum of eight
8-ounce glasses of water per day. You should drink enough so your urine is a clear
color throughout the day. Shortly before your workout, drink about 8-ounces of
water so that you’ll have
a sweat-loss replacement
readily available.
Eat a diet rich in complex
carbohydrates, moderate in protein, and low in fat. Start with breakfast and
if you’re skipping it, you’re
making a big mistake. You should eat approximately 60 percent of your calories
from carbohydrate-rich foods, or about 6–10 grams of carbohydrates per kilogram
of your body weight per day. If you’re eating a low carbohydrate diet, your
muscles will feel chronically fatigued and you will feel the dreaded BONK.
The complex carbohydrates
found in potatoes, pasta, grains and dried beans are essential for maintaining
high energy for training. You only want to eat these carbs before or
immediately following a workout when you body needs them. During the remainder
of the day opt for lean proteins, vegetables, fruits, nuts, seeds and legumes
to keep your blood sugar stable.
I prefer a PowerBar
Performance bar or a 24 ounce bottle of Gatorade Endurance 60 minutes before an
intense workout. The sugars will be used
as fuel for the high intensity effort.
During Exercise
While some state water is
important, I opt for drinking one bottle (24 ounces) of Gatorade Endurance or
PowerBar Perform during my work out instead of water. Both have an excellent mix of slow to fast
releasing sugars, potassium and sodium.
Exercise reduces the sodium and potassium levels in the body though the
sweat response and drinking water only can further reduce your sodium and sugar
levels.
Post Workout
What you do immediately post
workout is as important as what you do before and during. Your muscles are in a
state of fatigue and you have greatly depleted your glycogen stores. I recommend a recovery drink that contains
both carbohydrates and protein. I prefer Endurox R4 as it is the best recovery
drink I have found. You will also want to make sure you rehydrate properly with
16-32 ounce of water.
HERE’S TO
BEING FIT FOR LIFE!
Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events.