Dear all,

You may now register online for the Super Bowl Sunday Spinning class. The details, once again:

  • Sunday, February 5, 12:30-2:30 p.m.
  • Gail/Wendy, instructors
  • Required: a sartorial symbol of your favorite NFL/college or university football team!

You can wear a cap, pin, T-shirt, sweatshirt, socks or anything representing your team. This, along with your tag, will get you in the door. No, you do not have to wear it during the class unless you want to. Gail will lead the AFC team that makes it to the Super Bowl, I will lead the NFC team. (Huh, you ask? Don’t worry, it will be explained).

Come join the fun!



here’s the workout! Hope to see you there!


9 minute Warm up: 3 X 3 minute sets progression in effort flat road tempo


5 minute block: two or three 30 second hard surges in effort either seated or standing 


10 min climb: 2 up 1 down/ 2 up 1 down/ 4 up


6 minutes ME flat road Tempo (23-27 revs per 15 sec)

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

2 min jog 


2 X 6 min ME heavy climb (12 revs per 15 sec)/2 min jogs tween each


10 minute set: 6 minutes ME flat road Tempo (23-27 revs per 15 sec) working up to AT1 for next 4 minutes

2 min recovery 


4 X 3 min AT1 with 15 sec full sprint at end/ 2 to 3 min recovery between each



Dear all,

A final reminder that today, Saturday, 1/14, Gail is teaching a 2 hour class from 12:30-2:30 p.m.

And, Monday, 1/16, is the Martin Luther King Jr. Holiday. There is NO 6:30 a.m. class. However, a special class in tribute to Dr. King’s memory will be offered from 9:00-10:30 a.m. with Wendy. This is a first come, first served class. Pat will lead the 5:30 p.m. class in place of Wendy for those of you who either have to work or prefer an evening spin.

February 5 is Super Bowl Sunday. We had announced a reprise of the Marc/Wendy class, but this year will feature Gail/Wendy instead. The class will run from 12:30-2:30 by online reservations will will open early next week (either Monday or Tuesday).

Finally, the BIW staff is launching a campaign to market the spinning program. In the next few weeks, photographers will appear in the morning classes alongside a fresh blog spot that will be added to the website. We need testimonials! Brief statements from you about why you spin at Ironworks and how you benefit.

You may send them through the comments section here or contact Wendy directly: We need them as quickly as possible.

Thanks, everyone!








Dear all,

Happy New Year! We hope you are having a terrific holiday season, so far. That’s because it isn’t over yet. Please note the following additions and changes to the Spinning schedule.

Martin Luther King Jr. Holiday-Monday, 1/16: this continues to be one of those holidays that most institutions and businesses, but not all, observe. Therefore, we will offer 2 classes that day

  • 9:00-10:30 a.m., Tribute to MLK Jr., with Wendy. This class is first come, first served, no online reservations are needed
  • 5:30-6:30 p.m., with Pat
  • PLEASE NOTE: there is no 6:30 a.m. class on 1/16

Super Bowl Sunday-Sunday, 2/5, 12:30-2:30 p.m., with Marc/Wendy. This is an online     reservations only class. We will notify you when registration opens! As always, the theme is football. You must arrive “in uniform” in order to gain entrance to the class. In other words, bearing the logo of your favorite NFL or University/College team

Presidents’ Day Holiday-Monday, 2/20: this is a federal holiday for nearly everyone, we will hold only one class.

  • 9:00-10:30 a.m., Tribute to Presidents, with Wendy (Boy, do I have my work cut out for me this year!) This is a first come, first served class, no online reservations needed
  • No classes at 6:30 a.m. or 5:30 p.m.

Enjoy the rain, there is always spinning,


Here’s the workout for this Sunday. It’s a nice mix of flat road Tempo, seated climbing Tempo, and out of the saddle climbing.




10 minute Warm up 


8 minute seated ME flat road Tempo

1.5 min break 


6 min moderate effort SFRs (18 revs per 15 seconds) seated climbing Tempo

2 min break 


2 X 6 min SFRs: same resistance as moderate SFR set, but higher effort level encouraged 

2 min break between each 


Move back to Flat Road Tempo work:

15 minute set: 4 min ME- 1 min AT1 effort/ 3 min ME- 2min AT1 effort/ 2 min ME- 3 min AT1 effort

Few minutes spin


Move to Climb:

16 minute Climb – 1 minute up- 2 down/ 2 minutes up- 2 down/ 3 minutes up- 2 down/ 4 minutes up

Few minutes spin



10 minutes flat Road Tempo: ramping up from ME to high end effort- steady seated work…opportunity to ramp it up to hot (AT) seated effort… 


Cool down.

Hi all,

The upcoming storm is in the news…..Come on in to the spin room at BIW for a good rainy day spin workout this Sunday 01/08.

Hope to see you there!



check out tonight’s workout. Hope to see you there!


10 minute warm up: increase resistance every two minutes


2 X 6 minute flat road Tempo sets with last 30 seconds hard effort

2 min jog between each 


6 min flat road Tempo (23-27 revs per 15 seconds)/ 2 min jog/ 6 min seated climb Tempo (18 revs per 15 seconds)/ 2 min jog/ 6 min seated heavy climb (12 revs per 15 seconds)


30 minute race effort:

6 minutes flat road/ 30 seconds sprint

(keep riding hard) 6 minutes flat road/ 30 seconds sprint

4 minutes flat road

8 minutes seated climb with 30 second attacks

4 minutes flat road/ 1 minute final sprint


Flat road/ easy jogs/ spin easy finish……

Dear all,

A reminder that we are on special hours and a holiday schedule for the next few days. Please check the Berkeley Ironworks website for details.

The December 31, 3 hour class with Gail, which is from 10 a.m.-1 p.m., has two available bikes. If you would like to join, sign up online as quickly as possible. This is our final class of 2016.

Although the gym is open on Monday, January 2 is the observed New Year’s Day holiday. There will be NO spinning classes that day, neither the 6:30 a.m. or 5:30 p.m. class. The regular weekday schedule resumes on Tuesday, January 3.

On behalf of all the instructors, here’s wishing you a very Happy New Year! Thank you for your presence and support of our program. If you have any questions, concerns or suggestions to share, please don’t hesitate to contact me:



We’ve got a good long warm up, not too many sprints, and lots of serious Tempo work….This one is really good training….Hope to see you there! —-Pat

10 minutes warming up flat road


10 minute warm up climb: 2 minutes up 1 down/ 4 minutes up 1 down/ 5 minutes up


Take a few minutes to work to a flat road with medium effort natural flat road cadence


5 minutes short sprints to get some spikes in heart rate


15 minute flat road Tempo: 3 min ME + 2 min AT X 3

4 minute break


15 minute flat road Tempo: 5 min ME/ 10 min AT

4 minute break


15 minute flat road and climbing Tempo: 5 min ME flat road/ 4 minute AT Flat road working into 6 minute climbing Tempo in AT

2 min complete break working into cool down efforts


lots of nice steady sets in ME…..Hope to see you there! —-Pat

15 minute warm up


8 min ME TT style

2 min break


8 min fast easy SFRs (18-20 count)

2 min break


8 min ME TT style

2 min break


6 min fast SFRs (18-20 count)- 1 down 2 up X 2

2 min break


8 min ME TT style

3 min break


8 min fast SFRs (18-20 count)-

2 min break


2 times 3 min high effort with 2 min break tween each

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