I got a lot of emails and requests for me to share my spin class for tomorrow, so I put it all together in this nice little graphic.  As always, form is key.  Try and get properly fitted by an instructor before you ride to ensure your body is in the correct alignment to produce these moves.  Throughout the ride, keep your RPM (rotations per minute) between 60 and 110 (60 when you have a higher resistance and are working on your climbs, 110 when you’re working on sprints).  The best way to check this is to count on legs rotation for 15 sec. and then multiply it by 4.  Have fun & I hope you enjoy!

-sj