Tri-Force’s spinning sessions are a superb way to test your fitness in the winter and meet other member. Spinning runs until the end of March. We have moved the session to Tuesday this year to get an earlier start.


  • There is free parking for two hours
  • Arrive by 7.30pm ready for a warm up aiming for a 7.45pm start

Equipment needed:

  • Your very best ‘pain face’
  • A towel
  • A bottle of water
  • If you have bike shoes fitted with Shimano SPD cleats then bring them too,
  • Price: £2

Our winter training programme starts with Spinning, at Fitness First, St Christoper Place, St Albans. We have the studio from the slightly earlier time of 7.30pm, and will aim to then start the session at 7.45pm, allowing time to set up and warm up.
During the first phase up until Christmas, we will be working on aerobic base building, a very important but often neglected part of every cyclist’s training.

The key to base building, is to be exercising aerobically, which is easily done by using a heart rate monitor. If you are going to be using a HR monitor in the spin sessions, please make sure you are aware of your HR zones and have done a recent test before coming to the first session. There are a variety of different zone descriptors/ calculators out there but they all work on the same principle. You can try the one on the British Cycling website here and then use their calculator to interpret the numbers.

Don’t use a HR monitor? No problem – the coaches will guide and instruct you as to how working at this key level feels, to help you ensure you are training efficiently.