Warm up with hills/ light the fire with sprints! Hope to ride with you! —-Pat

10 minute warm up

 

Climb: 2 up 1 down/ 4 up 1 down/ 6 up

 

4 minutes ME seated

 

4 x 4 minutes heavy SFR sets (10 to 12 revs per 15 seconds)

2 minutes spin recovery between each

 

5 minutes set- 8 second runs/52 seconds off X 5

 

4 minute medium endurance set

 

5 minute set- 30 seconds on/ 30 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 15 second run/ 45 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 30 second run/ 30 seconds off X 5

 

Cool down.

Spin class with me!!! Can’t get much more fun than that!!!

Proof lies in the workout:

10 minute warm up

 

Climb: 2 up 1 down/ 3 up 1 down/ 4 up 1 down/ 6 up

 

6 minutes ME seated

 

4 x 4 minutes heavy SFR sets (10 to 12 revs per 15 seconds)

2 minutes spin recovery between each

 

5 minutes set- 8 second runs/52 seconds off X 5

 

8 minute medium endurance set

 

5 minute set- 30 seconds on/ 30 seconds off X 5

 

8 minute medium endurance set

 

5 minutes set- 15 second run/ 45 seconds off X 5

 

6 minute medium endurance set

 

10 minute set- 30 seconds on/ 30 seconds off X 10

 

6 minute medium endurance set

 

5 minutes set- 30 second run/ 30 seconds off X 5

 

Cool down.

(Bet you’re all happy now just reading that. Happy times. Btw, the 10 minutes of 30 sec off and on was Wendy’s idea.)

Dear all,

Here is your reminder that in view of the approaching holiday regularly scheduled classes for Monday are cancelled. Instead, there will be one class, 9:00 a.m.-10:30 a.m., led by me (Wendy). The playlist is a tribute to presidents, although if you know my brand of politics, “tribute” can be something of a misnomer!

In any case, it will be fun and you are guaranteed a good workout. Please swipe your card and pick up a tag on your way into the gym. Desk staff has been instructed to begin handing out tags at 8:00 a.m. You will be relieved to hear that beards and periwigs are not required! :)

wg

The chance of rain is been increasing and we are officially up to close 90% chance of rain for Sunday! You know what that means…..a rainy day spin class!

I have a great workout planned, so c’mon down to BIW for an hour and a half class that starts at 12:30.
I’ll open the side door at noon and yoga gets out at noon.

See y’all Sunday

Hullo,

tonight the plan is to work on climbing drills plus accelerations for the first 45 minutes. The last 45 minutes is hard Tempo riding.

Hope to see you there!

Pat

Dear all,

A quick reminder that tomorrow is the MLK Jr. holiday. Our class schedule for the day:

6:30-7:30 a.m.–Jeff, subbing for Becky

9:00-10:30 a.m.–Wendy, 90 minute class tribute to Dr. King

5:30-6:30 p.m.–tempo, Pat subbing for Wendy

***

On a different subject, a few bikes remain for Super Bowl Sunday, 2/1, 12:15-2:45 p.m., with Gail and Pat. 1) Reserve a bike by contacting me directly by email: wendy.georges@yahoo.com. 2) Come representing your favorite NFL or college team (clothing or bike decorations will suit). I have also approved symbols of favorite soccer teams, provided they bear the word, “futbol!” (And that’s about as far as I’m willing to stretch). :)!

wg

Dear riders,

Here are a few upcoming events in our spinning program. Mark your calendars!

1) Sunday, February 1, Super Bowl Sunday Spin, 12:15-2:45 p.m., with instructors Gail and Pat. As of today, 23 members have signed up, only 3 bikes remain. If you are interested in the 2.5 hour class, which ends 45 minutes before kickoff at 3:30 p.m. contact me directly: wendy.georges@yahoo.com. Remember, you must wear or bear a symbol/logo of your favorite pro or college team!

2) Monday, January 19, is the Martin Luther King Jr. holiday. While many of us have a regular workday, many of us have the day off. Therefore, we will keep our schedule intact and offer both the usual morning/evening classes. However, as is our custom, we will add a 90 minute class from 9:00-10:30 a.m. with me. You do not need to sign up in advance for the class. The music will be a tribute to Dr. King, the class, rigorous!

3) Monday, February 16, is Presidents’ Day. Stay tuned for changes to the class schedule that day since the holiday extends more broadly to the work force than MLK Jr. Day. We will offer a 90 minute class that day, too, from 9:00-10:30, again, with me. No reservations needed.

4) Those of you who attend my classes have heard references to the 2015 Berkeley Half Marathon which will take place again this year in November (date has not been announced yet). In addition to the 13.1 mile race, there will be a 5K (3.1 mile) distance. Last year we had strong BIW representation in the race, something I am eager to build on in the new year. Whether you are a seasoned runner or don’t run at all, there is plenty of time to prepare for at least the 5K race, and everyone of you is in good enough condition to train. How about doubling or even tripling our presence in 2015? Intrigued? Write to me: wendy.georges@yahoo.com. I promise you can prepare yourself to run either race, there is plenty of time between now and November. Just don’t procrastinate!

5) Saturday/Rainy Day Sunday classes continue through the end of March and will only continue past that point if the weather turns consistently wet during April.

wg

hulllo!!!

The first Maniac Monday of 2015 is on for Monday 01/05/2015. C’mon down for your dose of mania: Wendy’s 5:30 Tempo, followed by my 6:40pm spin. Don’t miss it!!!

Sure hope to ride with you tomorrow!

——Pat

Dear all,

Happy New Year, everyone! We have just completed another series of wonderful holiday spinning classes ranging from 2.5 hours to 3 hours in length. This year we are introducing a new 2.5 hour class that will take place on Super bowl Sunday. If you’d like to participate, contact me, wendy.georges@yahoo.com, in order to reserve a bike. Here are the details:

  • Date: Sunday, February 1
  • Time: 12:15 p.m.-2:45 p.m. (Kickoff is at 3:30 p.m., PST)
  • Instructors: Gail and Pat
  • Special condition: You must come bearing the logo either of your favorite NFL or college football team. It can be worn or displayed on your bike in some fashion (if worn, you can take it off during the class)
  • If you come dressed as a Stanford or USC fan, you may be subject to merciless ridicule, so be prepared!
  • Sign ups begin today, January 1, 2015

wg

Hi,

this is an awesome strength building set. Come on down and ride with me! (remember, if *I* can get up to be at the gym by 7am, ANYBODY can do it!!!) Hope to see you! —-Pat

15 minute warm up

 

10 min progression to AT1/ 2 min break

 

8 min fast SFR/ 2 min break

 

6 min slow SFR/ 2 min break

 

12 min SFR set: 3 min fast SFR+ 3 min slow SFR X 2/ 2-3 min rest

 

12 min fast SFR + 4 X 1 minute accelerations every 2 minutes/ 2 min break. Take a few more minutes to re-acclimatize to a flat road.

 

Seated Sprint set:

5 sec X 1

10 sec X 2

15 sec X 3

30 sec X 4

 

Spin it out…cool down……breakfast/brunch…..

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