Posted in General Fitness by Rogue Fitness on 14 March 2018

Variety is the spice that keeps fitness passion alive. Runners, this is for you. Banish boredom, rid yourself of the doldrums and start Spinning. Indoor cycling offers outrageous benefits and is a sure-fire way to enhance your running performance.

If you want to run farther, faster and more safely, mix up your routine. Bravely step out of your comfort zone and into the indoor cycling room. You'll wonder what took you so long.

Uphill, downhill, fast, slow, indoors or out, running works a particular set of muscles. The longer you run and the more miles you cover, progress will follow— this much is inevitable. However, you increase your risk for both injury and burnout by sticking with the same movement day in and day out.

When you choose an indoor cycling class over running on occasion, you reduce your risk of injury in two ways.

First, you are substituting a high-impact with a no-impact workout, giving your joints a break from the wear and tear.

Second, the muscles worked on the bike vary from those used while running. Strengthening different (weaker) muscles in your body will provide greater muscular balance, resulting in reduced chance of running-related injury.

How Spinning Increases Fitness

So, how exactly does Spinning help runners outshine their competition? In each class, you will see a mixture of movement (three simple positions) and cadence (rate of pedal stroke).

The good news: there is no fancy choreography to learn. If you don't see outdoor cyclists doing it, you won't see it in an indoor cycling class. With flats and easier hills completed at an aerobic-level heart rate, your slow-twitch (slow to fatigue) muscle fibers are developed, giving you endurance for long-distance running.

As you push yourself on fast flats and steeper hills, you move to a more anaerobic heart rate and your fast-twitch (quick to fatigue) muscle fibers are trained, providing a top-rate sprinting advantage. Whether your goal is a 5K or a marathon, you will improve.

As athletes, we know races can be won or lost on mental strength alone. Spinning supports the mind-body connection essential for success. Because you're in a predictable environment without the perils of the road, you learn to relax into a meditative and focused state despite physical challenge. Training your mind to be strong in the face of adversity allows you to go full-force more easily, no matter what you're doing.

What to Expect in a Spin Class

You can expect a knowledgeable instructor ready to coach, inspire and motivate you. Plan on arriving about 10-15 minutes before class so we can fit your bike to the correct settings. Bring a water bottle, small towel and as many runner friends as you can persuade.

Each Spinning workout is designed specifically to improve different aspects of your training. Instructors will provide target heart rates and / or levels of perceived exertion (1-10) to guide you through the ride. Heart-rate monitors are recommended but not necessary to start.

Most often your ride will consist of either intervals with high intensity and recovery periods, or a steady resistance-based strength profile. Other possible rides include the less strenuous endurance or recovery ride. The beauty of Spinning is that you always take the class at your own pace, turning the intensity up or down depending on your goal.

Music provides a fun backdrop to an already rocking workout. Every Spinning instructor is a closet D.J! Best of all, you'll look at the clock and realize the class is over before you know it.

If you're ready to take it up a notch, start with a goal of two Spinning sessions per week. The proof will be in the results.

For a full listing of our Spin Classes log online to

If your new to spinning your first class is free and you can also purchase a one month class pass for €30 which allows you to go to any class at Rogue at any time for a month! To avail of these special offers just ring us on 021 4777538 or email