Buzz
My spin bike was one of those buys that seemed unnecessary at first, but it has become a staple in my workout routine. Whether I’m doing light cardio, pushing through high-intensity sprints, or just staying active on rest days when the weather isn't ideal for walking, it’s become indispensable. However, there are definitely some traps to avoid as a beginner cyclist. Here’s how to sidestep those rookie mistakes and get comfortable on the bike.
Feeling Overwhelmed by Cycling Shoes and Cleats
If you think you can just hop onto the bike with your running shoes, let me stop you there. While it’s fine for your first few rides, investing in proper cycling shoes will make a world of difference.
Cycling shoes have cleats that clip into specialized pedals on your bike. Whether your bike came with these pedals or you opted for a basic model with flat pedals, it’s worth checking what kind of pedals you have, or picking out a set that works for you. SPD pedals are common on many bikes, while Peloton bikes use LOOK Delta pedals as another option.
Next, purchase cycling shoes and attach cleats that are compatible with your pedals. We have a guide to help you navigate the world of shoes and cleats here. Don’t worry—it’s simpler than it sounds.
Once your cleats are installed and you’re pedaling with the right shoes, you’ll notice a significant boost in power, making your workouts more effective and efficient.
Attempting to Strength Train on the Bike
Yes, your legs are working, and after an intense ride, your quads will definitely feel the burn. But cardio doesn’t replace leg day. If you want to build total body strength, you still need to incorporate strength training for your lower body. Plus, it will help your legs handle tougher workouts without that painful burn.
What about upper body training? The bike isn’t the answer. Sure, many spin classes feature a song or two where participants wave tiny dumbbells or use lightweight bars. While it’s better than nothing, it’s still not a replacement for real weight training. You’re making your muscles feel tired more than you’re making them stronger. Invest in a set of proper dumbbells and follow a more traditional strength routine after your ride—or consider learning exercises like pushups and bodyweight rows.
Focusing too much on the leaderboard
If you’re in a studio spin class or using a platform like Peloton, you’ll often find yourself ranked against other participants. If this motivates you, that’s great. But there are a couple of ways your mind can distort how you view the leaderboard.
The first issue is that you might start treating the leaderboard as your primary goal. You might feel compelled to always move up or beat your personal records. The problem with this is that training days aren’t race days. Sure, throw in a race or time trial for fun, and they’ll definitely challenge you. But the real progress comes from the less exciting hours spent doing medium to low-intensity work, like making regular deposits into a piggy bank. If you're chasing PRs every session, you're missing out on one of the most effective training methods.
The second pitfall of the leaderboard is the resentment that can arise when others score higher than you. Anyone below you, you’ve clearly beaten fair and square. But anyone above you? They must be cheating, right?
Body size plays a significant role in cycling performance. Larger individuals, with more muscle mass to push the pedals and more body weight to apply force when standing, are often ranked higher on leaderboards compared to smaller people who are just as fit. While cyclists discuss power per kilogram of body weight, most spin class leaderboards don’t factor this in. There are other variables as well: different bikes may be calibrated differently, and there may even be people who find ways to cheat the system.
However, none of that affects your personal progress. Focus on dedicating time and effort to improving yourself, and soon, you’ll find enjoyment in the rides themselves, regardless of the leaderboard.
