Hullo!

90% chance of rain throughout the day this Sunday November 26th. I will run an hour and a half class. It will be calorie burner!

hope to see you there!!!

——-Pat

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Dear all,

Happy Thanksgiving! We have some changes to this week’s schedule, so please read carefully.

  • Monday-Tuesday: regular schedule
  • Wednesday: 6:30 a.m. class only–gym closes early
  • Thursday: gym closed (Thanksgiving Day class is filled, call the front desk to get on the waiting list)
  • Friday: gym open on holiday hours, no classes
  • Saturday: 7:30-9:00 a.m. spin is on
  • Sunday: Rainy Day Sunday class in effect based on weather forecast

Have a wonderful and safe holiday week, join us if you can, and regardless, we’ll see you next week when the schedule returns to normal.

wg

Hullo,

tonight’s workout features a long endurance ride…kind of like you were out on a varied terrain course (flats, climbs, and downhills) that you were trying to cover at a decent clip without actually going at race pace. This kind of ride puts you in what my heart rate monitor calls the “fat burn” zone.

Hope to see you there!

—–Pat

Dear all,

This is a reminder that online registration for the Thanksgiving Day class is open. As of today, approximately half the bikes are taken. Go to the BIW website to sign up! Class is 2.5 hours long, 8:30-11:00 a.m. with Wendy.

Also, Saturday classes begin next week on November 11. No reservations needed to take the 90 minute class, 7:30-9:00 a.m. Gail and Wendy will alternate weeks. The gym is closed so use the outside staircase. Door will open at 7:15.

Enjoy your extra hour of sleep!

wg

Dear all,

Although the days continue to be sunny and warm, they are also getting shorter. Changing the clocks from Daylight Saving to Standard time means the return of Saturday and Rainy Day Sunday classes, plus the usual holiday classes that carry us through the end of the year. Please note the following.

Saturday Mornings

This year we are returning to a morning schedule. However, the Saturday classes will begin at 7:30 a.m. and run for 90 minutes (not 2 hours as in previous years). Once again, Wendy and Gail will alternate as instructors. Saturday classes begin on November 11. The gym itself will be closed, please use the outside staircase to enter. Door will open at 7:15 a.m.

Rainy Day Sundays

These classes, when they occur, run from 12:30-2:00 p.m. on Sunday afternoons led by Pat. They are forecast dependent: if the chance of rain is predicted to be 70% or greater, Pat will send a notice through Spinnerblast and inform the front desk that class is on. Since yoga classes are in progress until 12:30, please use the outside staircase to enter. The door will open at 12:15 p.m.

Thanksgiving Day 

This first of three special holiday classes is back this year on Thanksgiving morning, Thursday, November 23, 8:30-11:00 a.m. (2.5 hours), led by Wendy. Signups are by online reservation only beginning November 1. Please note that BIW charges fees for last minute cancellations so be sure to read the terms. The gym is closed except for this class so enter using the outdoor staircase.

Christmas/New Year’s Eve

The Eves fall on consecutive Sundays this year. Classes run from 9:30 a.m.-12:30 p.m. (3 hours). Pat will lead the Christmas Eve class (December 24) and Gail, the New Year’s Eve class (December 31). Signups are by online reservation only beginning December 1. You may reserve a bike for one class, the other, or both, at that time.

2018 Special Classes

Yes, there will be a Super Bowl Sunday class, a celebration of Martin Luther King Jr’s birthday and Presidents’ Day, complete with trivia contests and prizes. Stay tuned for announcements at the beginning of the new year.

wg

 

 

 

Hi!

here’s a nice one! It covers all our disciplines for a nice long road ride. Hope to see you there!

—-Pat

12 minutes warming up

 

6 minute progression in effort to get hot 

Break 

 

6 minute progression in effort to get hot: THEN stay hot for 6 more minutes (AT1)

Break 

 

19 minutes ME effort: 4 minutes flat road ME/ 1min jog/ 4 min seated climb ME (18 revs)/ 1 min jog/ 4 min heavy seated climb ME (12 revs)/1 min jog/ 4 minutes flat road 

Break 

 

6 minute progression in effort to get hot: THEN stay hot for 6 more minutes (AT1)

Break

 

12 minute free climb most out of saddle:

2 up 2 down/ 4 up 2 down/ 2 up 

Break

5 minute seated spin up to hot effort (AT)

Cool down 

Hi all,

for those of you who missed last Thursday’s 30 minute time trial, we will run another one tonight. Lots of warm up followed by the time trial, and then a nice bit of cool down. Remember, you can always choose the effort level you feel is right for you tonight, and still follow the workout. (Your TT can be done at an ME, or even an LE, effort level.)

Hope to see you there.

—–Pat

Hope to ride this with you tonight!!

—–Pat

15 minute warm up

 

18 Minute Set ME (medium strong steady effort):

5 min seated flat road Tempo 1 min jog 

5 min seated SFR ME set (18 revs) 1 min jog

5 min seated Heavy SFR set (12 revs) 1 min jog 

 

5 minute set: 30 sec on / 30 sec off X 5

 

7 minute flat road seated progression in effort 

 

5 minute sprint set: short hard runs out of saddle

 

10 X 2 Minutes: 1 min medium effort + 1 min hard pedaling with 1.5 minutes easy riding between each

 

Cool down 

Hullo!

here’s a nice workout that covers all bases: flat road Tempo, seated climbing Tempo, a few heavy SFRs, some accelerations, and some jogs. A nice mix!!!

Hope to see you there!

—–Pat

12 minutes warming up

 6 minutes ME flat road Tempo

1 minute jog

 

9 minutes flat road Tempo: 2 min ME 1 min AT effort X 3

2 min break

 

6 min seated climb Tempo in ME (18 revs per 15 sec)

1 minute break

 

9 min seated climb Tempo: 2 min ME 1 min AT effort X 3

2 min break

 

2 X 4 min heavy SFRs in ME/ 2min spin between each

15 minute flat road Tempo: 4 min ME 1 AT/ 3 min ME 2 AT/ 2 min ME 3 AT

Break

10 min flat road Tempo: 4 min ME 1 AT2 (out of saddle) X 2

Cool down

“Woohoo”? Because it’s fun to workout with you!

Hope to see you there!

—-Pat

10 minute warm up

 

13 minute feel good climb: 2 down 1 up/ 2 down 2 up/ 2 down 4 up

 

10 min flat road Tempo ME set

2 min jog break

 

10 min set: 3 blocks increasing effort in each block (4 min ME/ 3 min FE/ 3 min AT1)

2 min break

 

10 min set: 3 blocks increasing effort each block (3 min ME/3 min Fe/ 4 min AT1 )

3 min break

10 min climb: 2 min up/ 2 down/ 2 up/ 2 down/ 2 up

 

Work into flat road spin 3 min

 

4 min set: 30 second on/ 30 sec off seated sprints X 4

 

4 min Free style AT1 set: Running hard out of the saddle, or riding hard on a flat road, or mixing it up

Finish up with few hard fast sprints(?)

Cool down

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