vancouver spin

The Why Behind The Music

When you hit the bottom of that pedal stroke right on the beat for the whole track, even as the hill is getting heavier, you feel invincible.

At Cadence, music is at the core of everything we do. We know that music is the key ingredient to an awesome class. The ride we plan and the coaching and cheering we bring to the bike can only take a class so far. A 5-star class happens when the music puts a fire in your belly. 

When you hit the bottom of that pedal stroke right on the beat for the whole track, even as the hill is getting heavier, you feel invincible. And when a whole group of people is riding that beat together, it’s a sense of empowerment that you probably won’t find anywhere else in your day. We know how great that feeling is, and we try to give it to you every time.

That sense that the music is guiding your ride is not just a feeling, though. It’s science.

In the last 15-ish years, the connection between music and movement has been studied more and more. Turns out, music adds more than an element of play to the ride. It adds more than distraction from your fatigue. It adds more than motivation. It does all those things, and we use it strategically for all those reasons, but music does so much morefor your ride.

The gist? Lights and disco balls can bring playful fun to the ride; a podcast can distract you; your instructor’s inspirational speech can motivate you. Only music, though, increases endurance, reduces perceived effort, and promotes metabolic efficiency. Studies show people can actually cycle longer and harder with music than without.

Music and movement are literally entangled in the brain. Without getting too science-y, basically we can’t notmove to music.

Some songs are clearly better to ride to than others, not only because heavy beats seem to give your legs more power and inspiring lyrics seem to give you wings to the top of the hill, but also because other factors, especially tempo, effect the body’s reaction. But, hey, that’s what we’re here for. You leave the picking and choosing to us, and we’ll do our best to put together an awesome playlist each and every ride.

If you want to read more about the psychology behind work out music, the link to our favourite article is below. And if you have any songs that are yourgo-to work out tracks, please share with us! We’d love to take them for a ride.


The Post Spin Stretch

We encourage you to make a bit of extra time later in your day to incorporate some of these sweet moves we are sharing with you.

Stretching after spinning is necessary for reducing soreness, increasing flexibility, recharging the muscles, and preventing injury. In our 45 minute class, we budget 4-5 minutes to cool down and stretch. We encourage you to make a bit of extra time later in your day to incorporate some of these sweet moves we are sharing with you.

The key areas to target after a ride are your glutes, hip flexors, quads, hamstrings, and calves, but your upper body also needs some release after leaning forward on your bike. So, here are a few positions that allow you to target multiple areas at once!

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1) High Lunge with Spinal Extension

What It Looks Like:

Your front knee is in a deep bend and your back leg is extended behind you with your heel raised from the floor. Your hands are up with your biceps beside your ears and your sternum is lifted to the sky. Hold on each side for 30-60 seconds.






Where You Should Feel It:

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You are targeting the hip flexor of your back leg, while stretching the hamstring and calf of your back leg. The spinal extension is a counter pose to the forward-leaning position you were holding on the bike, and should feel like a release through your upper back body as well as an opening for your chest.

Perfect The Pose:

Your front knee should be stacked directly over the ankle, with your thigh bone almost parallel to the floor. Energize the back of your back leg up. Find space in your side body first with an inhale, and then breathe into the back of your rib cage while lifting your sternum to shine your heart up. Soften your shoulders.

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2) Figure Four Chair

What It Looks Like:

One shin bone is stacked on top of the other thigh bone with your knee out to the side. Your hips are pressing back evenly and you are hinged forward. Hold for 30 seconds on each side.

Where You Should Feel It:

You will mostly feel this in your glutes, as well as in the hip of your top leg.

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Perfect the Pose:

Try to get your thigh bone parallel to the floor, press your hips behind you, and hold a neutral spine as you hinge forward. Find opposition – let your bottom leg press up and your top leg be heavy. Hold your gaze on the floor ahead of you.




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3) Quadricep Release with Side Body Reach

What It Looks Like:

One flexed ankle is in your hand with your knee pointing to the floor. The opposite hand is reaching up.

Where You Should Feel It:

You should feel a good stretch through the quadricep of your active leg, and a pull through your opposite side (ideally from foot to fingertips!).




Perfect the Pose:

Your lifted foot is flexed to protect that knee, and your hand and ankle are pressing in toward each other. Keep your knee behind your hip, hug your inner thighs toward each other, and slightly tip up your hips. Your opposite hand is raised; energetically press your foundation foot through the floor and reach your fingertips up in opposition. Drop your shoulders away from your ears, and take big smooth inhales into the side of your waist. Hold on each side for 30-60 seconds.

I have many more stretches up my sleeve and love to get hands on with guests who are looking to target a specific area or perfect a certain posture. Please find me after class if you have any questions or comments about how and why to stretch most effectively!