How to spin like a pro

Whether your class is a twice-weekly ritual or you’re new to group cycling, here’s how to get the most out of every session:

• Get in gear. Padded shorts or a gel seat cover will provide cushioning between you and the saddle, which helps reduce numbing. Bike shoes are another must for regular cyclists. “They snap into the pedals and will make your strokes more powerful,” says spinning instructor Caroline Dawson.

• Get the setup right. Adjust the seat so when one pedal is in its lowest position, your knee is just slightly bent. Your handlebars should be about the same height as the saddle, or a notch or two higher.

• Don’t force yourself to keep up. “If the instructor cues you to start another climb and your legs feel like spaghetti, increase the resistance half as much as she suggests and/or pedal more slowly that your classmates,” says Dawson. “If everyone is sprinting and you can’t catch your breath, stay at your current speed.”