The issue of safety while spinning is more broad and involved than one might think. I'd like to talk about a few of the following categories of safety that one should consider: role of the instructor, set up, pedals, braking, posture, stretching and hydration.
ROLE OF THE INSTRUCTOR
A good spin instructor is not only able to respond to safety issues but needs to be able to anticipate problems that can come up during a class (above and beyond refereeing arguments over bike assignments!)
SET UP
If you are new to a spin class, a good spin instructor should help you get your bike set up for you and should also explain some of the following. You need to know how to do this EACH and every time you ride.
When setting up the bike, you need to ensure that the front handlebars are set to the right height (down enough so that you can ride with your hands on the end of the handlebars (generally when out of the saddle) and not have to lean on them for support (but it shouldn't be 'too' easy to do this or they are too high). The seat is adjusted to the correct height. Most riders ride too low. The setting should be high enough that you have a small angle at your knee when leg is fully extended and lateral location needs to position your weight over the pedals. If these are not setup correctly, you could incur muscle and joint pain or even serious injuries or have balance problems which could lead to falling off the bike (yes, I have see this happen.)
When making these adjustements, ensure that the tightening screws are set solid against the bike. This is especially true with the seat height adjustment. I have had my seat "drop" due to not tightening the screw securely enough.
When you get on the bike, lean forward a bit on the seat to ensure that the seat is solidly set. I saw a spinner once have the seat roll forward as we were transitioning to an "out of the saddle" segmenet. She fell off to the side of the bike while still clipped in, hit the bike next to her and she ended up in the ER.
Here is a video presentation:
PEDALS/CLEATS/CLIPS
However, most of the injuries that I have seen have had to do with problems with the pedals. If you use shoes with clips, make sure EVERY time you ride that you check the alignment of the cleats in your shoes. Carry an adjusting wrench with you at all times. When you clip into the pedals alternate, "pushing" and "pulling" as you warm up. IF YOU FEEL EVEN A SLIGHT LOOSENESS in the cleat/clip, release and reclip in. Sometimes that will lock it up right. If it doesn't after several tries and your cleat is tight and aligned, THEN INFORM THE INSTRUCTOR AND CHANGE BIKES; or change shoes and go with the straps.
While warming up, get some high speed cycles in. If there are problems with the pedals, this is when it is likely to show up.
Here is a picture of how the cleats should be "aligned" in terms of pointing forward. If your cleats are loosening up a lot, then you are not tightening them enough or it may be time to replace the cleats or shoes. Depending on the quality of the shoe and the specifics of your center of gravity, you might have to "play" with the lateral alignment. You can see from this photograph that the cleats are aligned "inward" a bit. You will probably have to play with this adjustment to see what works best for you.
***** WARNING: If you fly out of the pedals; GET YOUR LEG OUT OF THE WAY OF THE ROTATION OF THE PEDALS QUICKLY. If you don't you risk serious injury to your leg. I saw a novice rider's shin ripped to the bone because she just left her leg "in position" and didn't get it out of the way. (Another ER trip.)
If you ride with the straps, ensure that the straps are snug but not too tight. If you make them too tight, you will cut off circulation to your toes and will cause irritation to the tops of your feet when pulling up. Actually, there is no really good way to efficiently pull up when using the straps. If you ride consistently, get spinning/mountain bike shoes. It is worth the investment.
BRAKING
Depending on the model of bike you are spinning in, you may or may not have the need to "brake". The design of some of the newer bikes (magnetic tension systems) don't need to have braking capability.
However, earlier generations of spin bikes such as this one, do have a braking mechanism and it is there for a reason.
When transitioned from a "low tension"/"high speed" part of your ride to a slower speed and higher tension, many novice riders are tempted to forego the use of the tension knob/brake (push on the knob and the flywheel will slow down) and use their legs to "force" the flywheel to slow down. If you like keeping your orthopedist in business working on your knees, by all means continue to forego use of the brake!!!! In other words, USE THE BRAKE.
POSTURE
Another barameter of a good instructor is that throughout your ride, you should be hearing from instructor, cues as it relates to your posture. One might wonder why posture is relevant to safety. The vast majority of spin instructors and spinning certification organizations are generally in agreement that spinning is for spinning. Now this might seem obvious, but sooner or later you are going to see some "creative" routines during a spinning class. The general rule of thumb is to NEVER take your hands off of the bike except in controlled transitions between the positions. Now some instructors will have a maneuver where they have you sit up in the saddle and hold your arms at shoulder length. You need to judge your ability with this kind of maneuver. I think it is dangerous. However I have seen people, just because of heat, illness, etc. almost pass out on a bike. If both of these were to happen at the same time, it could be disasterous. I have seen other more dangerous moves done on a spin bike; one-arm riding (other arm behind your back and again, this can be an excellent training mechanism for core/balance development but it can be risky), doing pushups on the bike, etc. My opinion is that spinning is for spinning; anything else that puts balance in jeopardy, could be dangerous. You decide.
Some general points on posture:
1. Keep your weight back over the seat. Your backside, when riding a segment out of the saddle, should be brushing the saddle.
2. Keep your shoulders relaxed and down.
3. Don't lock out your legs on the downstroke (which generally means, if your bike height is correct, then you need to drop your body down a bit.)
4. Arms should have a slight bend at the elbow.
5. Related to (1), the handlebars should be mostly for balance. Try and pick up your hands off of the handlebars for a second while riding.
Conforming to all these posture issues is not easy. It makes for a harder ride, but it is a safer ride and for which you will get the most benefit. Bad posture can easily lead to back strain, unnecessarily sore triceps (if you are leaning forward and arms are not bent a bit); shoulders that aren't relaxed can lead to raft of issues with neck pain and back pain also.
STRETCHING
Every spin instructor will have some of their own stretching exercises to do after the ride is complete. Pay special attention to IT (Illotibial) band stretching. Knee pain is well known in athletes, triathletes and bikers as originating from inadequate stretching of the IT band after a ride.
Here is a very good video of how to stretch your IT band, using a foam roller.
And here is another.
HYDRATION
While adequate hydration is not unique to spin biking, it is something that new riders tend to underestimate. Remember, if you don't drink before you are thirsty it is already too late. Drink water and drink often. Use a sports bottle that has a pull cap on it and learn to drink water while riding and not losing cadence by drinking on the side of your mouth.
I hope I haven't scared you off from spinning. It is a very rewarding experience. Just "be safe out there".
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