We’re bringing you the perfect mid-week pick me up so you can get to the end of the week feeling productive and strong 💪🏾 The best way to beat that sluggish feeling is to book that spinning class and optimise your workout so we’re speaking to a Soul Cycle instructor to bring you the tea.
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Meghan Lewis is a spin instructor at Soul Cycle in New York. Soul Cycle set off the global obsession with immersive spin classes with incredible playlists, candles and an overall meditative experience. She joins us to give you a guide on optimising your spin workout and inspire you to get on that bike.
The Technical Stuff
How to stretch
Spin can be hard on the hips, especially the hip flexors, so I always make time for stretches that target those areas. My favorites are the half-kneeling hip flexor stretch, figure four, and the 90/90 stretch. Doing these after a hot shower feels especially amazing, and giving your body time to rest after is key!
Should I be spinning every day?
I absolutely love spinning (and I mean LOVE), but I’d never recommend doing intense cardio every single day.
Rest days are your best friend when it comes to recovery – they help your nervous system recharge, your muscles rebuild, and make you even stronger for your next ride. To avoid injury, start by focusing on proper bike setup and form before you hop on. If you’re unsure about your bike settings and form, don’t be shy! Your instructors are always happy to help, so come to class a bit early, share your goals and any injuries you’re working with, and they’ll make sure you’re good to go.
Also, I always recommend adding as much resistance as you can while riding. I teach rhythm-based riding, so I know it can be tempting to jump right into choreography, but focusing on catching the beat with resistance first can save you from having to unlearn bad habits later!
Exercises to incorporate into your spin workouts at home
I’m a big fan of resistance training, especially strength work. Since your legs get such a good workout during spin, I suggest focusing on core work. You don’t even need weights! Over time, core training helps you understand how to generate power from your center, and helps stabilize you both on and off the bike. I’ve also noticed a huge difference in overall body awareness since I started cross training a few years back.
How to feel great for your spin class
Fuel properly
Nourishing yourself properly is a great way to show up 100% for your rides. Below, Meghan gives us an example of how she eats so you can get some inspo.
Breakfast: I like to start my mornings with a carb-heavy breakfast to keep my energy high for the day’s classes. Lately, I’ve been loving oatmeal topped with fresh fruit, honey, and cinnamon—it’s simple, satisfying, and gives me the boost I need!
Lunch: I’ve been grabbing a bodega sandwich. My go-to is a chicken cutlet, cheese, lettuce, tomato, and avocado on a hero.
Dinner: is all about balance – I sometimes build (but more often buy) a hearty bowl packed with protein, a healthy fat like avocado or feta, and a grain like brown rice. Lately I’m really loving the Cilantro Chicken Lime bowl from Just Salad.
Wear clothes that make you feel good
My go-to workout leggings: Lululemon Wunder Trains – they’re durable, sweat-wicking, and can handle my toughest classes.
Splits59: Recently though, I’ve become obsessed with Splits59. I first came across the brand via a SoulCycle and Splits59 collab, and was an instant fan. Their fabric is buttery soft, a little thinner than the Wunder Train, but still super sweat-wicking. this is my current favorite set to wear in class!
Shoutout to Year of Ours too – I love the way they incorporate bright colors into their activewear.
How to get the most out of your spin workout
To truly get the most out of your spin class, I’d recommend unplugging as much as possible:
No electronics: Leave your phone behind and put your watch on theater mode. I know it can be tempting to check your notifications, but give yourself the gift of an hour to focus entirely on your body and your mind—you’ll be so glad you did.
Your attitude: Most importantly, go into class with an open heart. Every spin class has something to offer, whether it’s a new perspective or simply a great sweat, but those moments can only find you if you’re open to receiving them. Let go of any expectations, whether they’re about yourself or the class, and just enjoy the ride.
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