If You Don't Do it Outside DON'T Do It Inside

Several years ago, I helped form a new bike club in the greater Toronto area.  I was on the board of directors and also rode with the club, guiding new riders.  One of the members, a man in his early 60's, had signed up for a 50k charity event and wanted to know how to "train" for it.  He thought it would be a good idea to keep going to his spin classes because his instructor really knew how to get his heart rate up.  They would "box" while riding!  I told him I was pretty certain that he wouldn't have to"box" anyone on his 50k charity ride and that the best training for him would be to ride outside...often, and leave the boxing gloves at home.

Indoor cycling has evolved over the past 15 years, moving further and further away from its roots.  Most spin instructors (cyclist or not) see a distinction between spinning indoors and riding outdoors.  Most indoor cycling classes have become nothing more than "aerobics on a bike".  Not only is this sad, it's downright dangerous. 

Any movement that is not done on a real bike, regardless of whether it's a road bike, mountain bike, cyclocross, track bike or hybrid, shouldn't be done indoors on a spin bike.  Movements like hovers, isolations, jumps, running  or upper body contortions are harmful to you as an instructor and to your participants as well.

Respect the bike, respect your body. 
If you don't do it outside on a real bike, don't do it inside.