Training Tips

Spin Tips

Scott Collis, one of the fantastic trainers at the Doone Kennedy Hobart Aquatic Centre will be taking us through new Spin tips in the lead up to the big day!

The Fundamentals

Trainer Scott took Sarah from 7HOFM's Sarah, Mick and Johnno, through the fundamentals to get set for the big day.

Set Up


Set your seat height at top of the hip bone


The distance from your fingertips to your elbow is the distance you want between your handlebars and the front of your seat


Make sure your handlebar height is slightly higher than the seat


Always have a slightly bent knee when pedaling

Riding Position


Maintain a neutral position by pulling your shoulders back and down, actively drawing them away from your ears.


Engage your core! Engaging your core with each stroke will give you more strength and stamina through your movements.


Add resistance – it’s important to have some resistance in each pedal stroke to enable you to have a more balanced stroke and to move with more control.


For greater control, think about squeezing your inner thighs together as you, drive your foot down for each stroke.


Keep your elbows slightly bent and close to your body.

Scott's #1 Tip

Trainer Scott let Sarah from 7HOFM in on his race day secret. 

How to push through workout fatigue

Keep the upbeat thoughts coming as you sweat it out - positive statements like, "I will definitely make this 30 seconds”
Make your brain associate exercise with something that feels good. The ‘fake it till you make it’ approach totally applies!
Try to smile during tough stretches of your workout so that the muscles that trigger thoughts of exhaustion are less active

Spin Day Prep

Have a good night’s sleep the night before.
Eat well at least a couple of hours before starting your spin challenge. After your ride, have a snack within half an hour.
Drink plenty of water before, during and after your session.
Bring a small towel to wipe the sweat.
Start the 5 hours off with a game plan, pace yourself early, find your rhythm and leave nothing in the tank!
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Most importantly?

Relax, listen to the music and have fun – it’s all for a good cause!

Happy fundraising!

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