Spin to Win: From Start to Pro Fast

Start your bike ride story as a new racer and get good fast with our full, clear way. Learn the key skills that set apart the top riders from the rest.

Main Training Rules

Good breath ways and right bike fit are a big part of top bike racing. Set your real power cap (FTP) with a planned 20-minute test to know how good you can ride now.

Smart Training Plan

Plan your week rides like this:

• Long rides at 65-75% FTP
• Fast Up and Down Rides 온카스터디
• Rest to get back well

Top Riding Tips

Take your bike skills up with:

• Mind tricks
• Different fast rides
• Losing weight for power
• Plans for race day

Gear and Race Plan

Pick good race gear that fits your race aim. Know race tricks like:

• Stay in the big group
• Choose when to go fast
• Save your go
• Eat and drink plan

Be a top rider by using these strong plans all the time. Keep up and get better by staying always in the right train mode.

Main Training Needs

Core Training Needs for Inside Rides

Key Ride Training Bits

Right breath way, strong core work, and good body hold are the three main parts of good spin training.

Learning these base bits sets the ground for good level rides and best show.

How to Breathe While Riding

Together breath moves make your ride smooth and last longer.

Keep a same breath move that goes with how you push down your ride foot.

This same breath style makes your ride less hard to go on and keeps away early being beat.

Strong Middle and No Move

Work your core right by pulling your tummy in and keeping your low back still.

This main core move makes power that:

• Keeps your back safe
• Sends power to your legs
• Makes the ride feel smoother

How to Sit Right

Right sit way focuses on these places:

• Keep the back same
• Chill your shoulders
• A bit bend from hips
• Chest up
• Arms a bit bent

Staying like this helps take hit and manages push while it sets a good ground to push your training up.

Must-Have Gear and Setup

Must Need Setup Guide for Inside Rides

Key Gear Pieces

Right riding clothes are the start of a good ride inside. Must-have gear:

• Wicking ride shorts with good pad
• Breathe well tops
• Shoes fit for clipless pedal systems
• Ride towel
• Drink bottle

Bike Setup Needs

Right Seat Place

Good seat level is key for strong push and stops getting hurt. Get it right by:

• Set height for 25-30 degree bend at lowest pedal place
• Keep the knee of the leg moving forward with pedal at 3 o’clock
• Move seat front/back to have knee over foot ball

Handlebar Spot

Right handlebar spot helps good body spot:

• Set for a bit lean forward
• Keep the back the same
• Stop low back pain How to Choose Between Different Types of Online Gambling

Keep Setup Same

Write down your setup after getting it just right:

• Take pics of key spots
• Write down all main points
• Set it fast next time
• Keep your ride spot same

This ground makes sure you ride well and helps stop hurts when you ride inside.

Build Your Train Plan

Build Your Train Plan: Full Train Guide

Start With Your Base Show

Start with a 20-minute power test to set your real power cap (FTP).

Test out how good you are every 6-8 weeks to keep your zones right as you get better.

Plan Your Week Train

Hard Day Train

• Hard ride days: 30/30 fast rides at 90-95% FTP
• Push your power day: 4×4 min hard tries beyond cap