Hey all!

yes, the gym closes at 6pm Weds the 26th. HOWEVER, I’ll be there running a pre-turkey total burn spin class starting at 4pm. Join me!!! —Pat

6 minute warm up

 

6×15 second sprints with every other one out of the saddle with 45 seconds between each

 

6 min seated progression to AT/ 2min break

 

6 minute 18 revs per 15 seconds SFRs with last minute acceleration

2 min break

6 min out of saddle climb (establish 18 revs cadence first)

2 min break

 

30 seconds on/ 30 seconds off X 5

 

4 minute 12 revs per 15 seconds SFRs with last 10 seconds as a standing acceleration

2 min break

4 min out of saddle climb (establish 12 revs cadence first)

2 min break tween each

 

3 X three minute All Out efforts/ 3 min break tween each

 

8 minute set: Establish 18 revs SFR cadence- then, gain momentum (speed up as fast as possible)

3 minute spin break

 

8 second run with 52 seconds off X 2 to 4

 

Cool down

Dear all,

Here is a reminder of the changes in schedule during the holiday week:

1) Pat’s Wednesday evening class is from 4:00-5:30 p.m. The gym closes at 6 p.m.

2) BIW is closed on Thanksgiving Day unless you are registered for the holiday class.

3) The gym is on holiday hours Friday, all classes are cancelled.

4) Saturday morning class is 7:00-9:00 a.m. with Pat as the instructor.

5) Rainy Day Sunday will be in effect if there is a change in the forecast.

Wishing everyone a very Happy Thanksgiving!

wg

Dear all,

Please note the following:

1) On Wednesday, 11/26, the eve of Thanksgiving, our gym will close at 6 p.m. In order to preserve Pat’s class that day, we are altering the time to 4:00-5:30 p.m. Please arrange to leave work early if you wish to spin. Everyone must be out of BIW by 6:00 p.m.!

2) Typically, on Thanksgiving Day, everyone who registers for the holiday class has access to the locker rooms before and afterwards. This year, a new floor is being laid after the gym closes on Wednesday night. There will be no access to the locker rooms on Thursday, not for showers or use of the toilets. If this is a deal breaker for anyone, and I understand it may be, please contact me if you decide to drop out: wendy.georges@yahoo.com. Hopefully, you can handle the 2.5 hour class while remaining patient about bathroom and shower access until you return home. My apologies for the inconvenience.

wg

Saturday morning 7am. I’ll lead you on an awesome ride. Seriously, c’mon down to Berkeley Ironworks for the Saturday morning spin.

Sure would like to see you in the morning! I’d love to workout with you!!! Class starts with climbing drills, then a fast spin before an awesome groovy climb, and finishes up with some flat speed road work.

——Pat

Hullo!

come on down for this workout…it’ll be awesome.

—cheers!

—–Pat

 

6 minute warm up

12 minute set: four 3 minute blocks increasing in effort

3 min break

 

8 minute fast SFR set (18 revs per 15 seconds)

2 min break

 

4 minute slow SFR set (10-12 revs per 15 seconds)

2 min break

 

10 minute heavy climb (10-12 revs per 15 seconds) 2 min up/ 2 down

2 min break

 

15 minute fast SFR set (15-18 revs to start)- 5 min lower effort level followed by 5 minutes medium effort level followed by 5 minutes high effort level

3 min break

 

 

5 min set 30 sec lactic sprint/30 sec easy X5 followed immediately by 5 min seated AT1

2 min break

 

3 times 8 seconds runs out of saddle with 52” break followed immediately by 2 min AT1 / 2 min ME/ finish easy to cool down

Cool down….

Hullo!

Double Dose Monday!!! AKA Demented Monday! Happens once a month: I’ll run an hour class right after the Righteous Wendy Tempo class. Come on down and double up! (Wendy at 5:30pm and me at 6:40pm). This will give your metabolism a kick right in  where it counts!

Metal Mania tomorrow.

Sure hope to rock it with you tomorrow.

—-Pat

Good morning, all,

Yesterday was the first day of sign-ups for Thanksgiving morning. Only 8 bikes are still available. Interested in joining us? Contact me soon: wendy.georges@yahoo.com.

wg

Dear all,

And just like that it’s November. Remember to do two things today, “fall back” with your clocks tonight (and get extra rest) and sign up for 2.5 hours of spinning on Thanksgiving morning! I will be teaching that day from 8-10:30 a.m. We will get the day and weekend of feasting  under way with a solid calorie burner, then get home in plenty of time to prepare for whatever the rest of Thanksgiving Day holds.

The class is filled by reservation only. Contact me at: wendy.georges@yahoo.com. I will write back to confirm your place in the class.

wg

Hullo!

Here’s a perfect Saturday morning scenario for you: come to BIW for the 2 hour Saturday kick off spin class. Guaranteed to start your weekend off just right. (If I can get up for this, so can you- it’s worth it!)—-Pat

12 minute warm up

8 min seated ME
2 min break

2 X 6 minutes seated climb (16-20 revs per 15 seconds) emphasizing smooth non-jamming pedal stroke- suggested effort level would be no higher than ME
couple minutes rest between each

2 X 6 minute seated climb taking your smooth pedal stroke to a higher effort level- suggested effort level AT
3 to 4 minutes break

10′ Progression normal seated cadence (23-27 revs per 15 seconds)
3′ Minute Rest

2×15′ Sets rotating through 2′ ME, 2′ AT1, 1 AT2 every five minutes.  4′ Minute Rest in between


6′ Minute AT1
2′ Minute Rest

Cool down with High Cadence Spin, no greater than LE Effort

 

 

Hullo! join up for this awesome workout! It’s a mix of the best climbing drills and high intensity flat road work. Hope to see you there! —–Pat

6 minute warm up

 

6×15 second sprints with every other one out of the saddle with 45 seconds between each

 

6 min seated progression to AT

 

6 minute 18 revs per 15 seconds SFRs with last minute acceleration

2 min break

6 min out of saddle climb (establish 18 revs cadence first)

2 min break

 

30 seconds on/ 30 seconds off X 5

 

4 minute 12 revs per 15 seconds SFRs with last 10 seconds as a standing acceleration

2 min break

4 min out of saddle climb (establish 12 revs cadence first)

2 min break tween each

 

3 minute ladder: 1 minute all out- 1 minute off/ 2 minutes all out- 2 minutes off/ 3 minutes all- 3 minutes off (12 minutes total for the set)

 

8 minute set: Establish 18 revs SFR cadence- every few minutes gain momentum (speed up as fast as possible)

2 minute spin break

 

5 X 8 seconds run with 52 seconds off

 

8 minute set: Establish 12 revs SFR cadence- every few minutes stand up and sprint for up to 10 seconds

 

Cool down

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