Since the gym closes early this Wednesday (day before Thanksgiving), the Weds eve spin class runs from 4:30pm to 5:30pm. Let’s start revving our metabolism before the Thanksgiving food bombs enter the scene!

Hope to ride with you!!—-Pat

Oh, the gym would like you use the online sign up for the class. The online sign up will be open starting around noon on Weds…this should be the link to the online sign up…(it will also be found on the BIW website after noon on Weds)



here’s a fun one. Hope to see you there! —Pat

12 min warm up

5 minute set 30 seconds on/30 off X5

2 minute set: 8 sec run 52 seconds off X 2

1 minute rest


8 min AT1

2 min rest


One 30 seconds on 30 seconds off

5 to 6 minute warm up steep climb

2 minutes rest


2 minute set: 8 sec run 52 seconds off X 2

1 minute rest


15 minute set: 3 min ME 2 min heavy climb out of saddle/ 2 min ME 3 min hard climb out of saddle/ 1 ME 4 min hard climb out of saddle

3 minutes rest


15 minute AT set: every 5th minute up and running

3 min rest


4 minutes set: 30 seconds seated lactic sprint/ 30 off X 4

Cooooolllll downnn………..

Dear all,

For those of you who are wondering, there is no class today, 11/15. I have been monitoring the forecast since early this morning after waking up to the sound of thunderous showers. The rain is mostly over with clouds mixed with sunshine on tap for the rest of today. Things can change suddenly but we’re going to anticipate steadily dryer weather.

See you in the new week!



Sure hope to ride with you tonight! —Pat

5 minute warm up


10 minute more warm up set:

10 seconds on/ 50 off

15 seconds on/ 45 off

20 seconds on/ 40 off

30 seconds on/ 30 off

40 seconds on/ 20 off

followed immediately by 5 minutes hard

3min rest


6 minute fast SFRs/ 2 min rest


2 X 4 minute slow SFRs/ 2 min rest between each


2 X 4 minute Hill Repeats/ 3 min rest between each


3 min set: 8 seconds run/ 52 seconds off X5 —– Cool Down


hope to ride this one with you.


10 minute warm up 


8 minute climb: 3 minuted seated climbing warm up/ 1 up/ 1 down/ 3.5 minutes up hard

2 min break


8 min ME progressing to AT1 seated flat road

2 min break


15 minute set: 3 X 5 minute blocks- 3 min ME + 2 min AT1


3 min break


15 minute set: 3 X 5 minute blocks/ 3 min ME + 2 min AT1/ 2 min ME + 3 min AT1/ 1 min ME + 4 min AT1/

3 min break


9 min heavy climb with accelerated efforts

3 min break


10 min AT1 flat road

Dear all,

That took no time at all, our Thanksgiving morning class is booked. However, if you missed the cut, don’t despair, the first several people on the waiting list typically get in, so contact me if you’re still interested:

Remember, if you’ve received confirmation from me, to register online as well. I’ve asked Monica to open the reservations list so expect it to be accessible at least by Wednesday.

While I’ve got your attention, here’s a reminder that Saturday spinning begins this weekend, 11/7, 7:00-9:00 a.m. I will lead the first class and alternate with Gail through the end of March. Please plan to arrive at least 10-15 minutes before starting time. Bring extra liquids, gels, bars, whatever keeps you going for two hours.

This morning has been rainy and wet! Let’s hope for more of the same. Rainy Day Sundays are in effect, you will hear of any scheduled classes through Spinnerblast. We will also let the front desk staff know in case you prefer to call in.



Dear all,

This year’s Thanksgiving Day class is on Thursday, 11/26, from 8:00-10:30 a.m. Signups begin tomorrow, Sunday, 11/1.

1) Remember to turn your clocks back tonight!
2) Please don’t write before midnight to reserve, I will respond within 24 hours.
3) When you hear back from me, sign up online at the BIW reservations site, you must be on both lists to make the class:
4) The first 26 to reserve are guaranteed a bike. We will start and maintain a waiting list once the class is full.
5) You will have access to bathrooms and showers following the class.



Hope to see you there! —-Pat

5 min warm up


5 min sprint set: 10 second run out of saddle X 5


6 min climb: 2 up 2 down 2 up

2 min spin rest


6 min sprint set: alternate up and down for 15 second sprints


8 min climb: 1 down 3 up X 2

2 min spin rest


8 min sprint set: randomly initiate 10 second out of saddle sprints / 2 spin


8 min climb: start seated add resistance every minute- come out of saddle when can’t stand it anymore/ spin it out….


Sure hope to ride this series of three workouts with you this week! (I’m out all next week doing yoga on a Guatemalan volcano.) So, hope you can make these Tues, Weds, and Thurs workouts! —-Pat

Here’s Weds this week:

9 min warm up: 3 min blocks increasing effort every 3rd min


30 second jog 1 minute seated X 5


8 minute seated progression to high effort

2 min break


24 min Climb: 2 min seated 4 up/ 3 minute seated 6 up/ 2 minute seated 7 up

3 minute break


2 sets Flying 40s: 40 sec on 20 sec off X 10 in medium to heavy gear

5 minute break

40 sec on 20 sec off X 10 in medium to heavy gear


About Flying 40’s:

Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. Do up to four, resting five minutes between sets.

Hope to ride this workout with you! —Pat

12 minute climb: 2 up 2 down/ 3 up 2 down/ 3 up hard

8 min ME
2 off

8 min ME with three 1 minute attacks
2 off

4 times 3 min ALL OUT EFFORT (with 10 second out of the saddle sprint at the end of efforts 2 and 3, and 15 minute sprint at end of 4)/ 3 min break tween each

Cool down

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