Dear all,

Please read on for announcements of special holiday classes and changes to the regular spinning schedule.

January 21-Martin Luther King Jr. Day

Monday, 1/21, is the observance of MLK Jr.’s birthday, a federal holiday, but not universally celebrated even in California. To accommodate both those who will be working and those who won’t, the schedule will be adjusted as follows:

  • 6:30 a.m. class (Gabrielle)–canceled
  • 9:00-10:30 (Wendy)–special class in tribute to MLK Jr.
  • 5:30 p.m. class (Pat)–replacing the usual Monday tempo class

February 3-Super Bowl Sunday

This class will be run by Gabrielle and in case of rain, will preempt Rainy Day Sunday:

  • 12:30-2:00 p.m. Come dressed in something sports related (NFL preferred, college logos, baseball, basketball, etc., accepted), hats, scarves, T-shirts, sweatshirts, whatever you find buried in your closet. Class includes a football trivia context and prizes

February 18-Presidents’ Day

This Monday holiday is more widely recognized than MLK Jr.’s birthday, the gym will operate on holiday hours.

  • 6:30 a.m. class (Gabrielle)–canceled
  • 9:00-10:30 a.m. class (Wendy)–a tribute (and roast) of presidents, complete with presidential trivia contest and prizes
  • 5:30 p.m. class (Wendy)–canceled

Remember to register for one or all three classes online!

wg

 

 

 

 

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Hi !

I’ll be leading a spin from 12:30 to 2pm this Sunday January 6th.

Hope to see you there!!!

—–Pat

Hi all,

non-stop all terrain road ride tonight! Long flats, long faster seated climbs, long steeper seated climbs plus steeper out of the saddle work.

—hope to see you there!

—–Pat

 

Hi!

hope to see you there!

—-Pat

13 minutes warming up 

 

Six minute ME effort flat road last two minutes HARD effort

1 minute break 

 

Six minute ME effort faster seated climb last two minutes HARD effort

1 minute break 

 

Six minute ME effort heavy seated climb last two minutes HARD effort

1 minute break 

 

(30 minutes) 3 X 4 minutes seated fast climb + 4 minutes AT flat road (one minute easy effort transition time between climbs and flat roads)

 

(20 minutes) 2 X 4 minutes seated heavy climb + 4 minutes AT flat road (one minute easy effort transition time between climbs and flat roads)

 

 

Cool down and easy jogs to cool down and let go….

Cheers!!!

Just an fyi that the online sign ups will be available for Sunday class. I will post when the sign up is available!

—-cheers!

—–Pat

 

Hi all,

The forecast for rain is 100% for Sunday(12/16). I’ll run a good hard 1.5 hour ride from 12:30 to 2pm.

Hope to see you there!

——Pat

 

Hi all,

Here’s tonight’s workout! Hope to ride it with you!

—-Pat

10 min warm up

 

10 minutes practicing flat road work plus accelerations to get hot

 

15 minute flat road Tempo set:

4 min ME (medium endurance effort (80 to 85% of max HR or effort level) 1 min AT1 effort (91% max effort level) X 3

Short jog break

 

15 minute flat road Tempo set:

3 min ME + 2 min AT1 X 3

Short jog break

 

15 min flat road plus out of saddle run set:

3 min ME + 1 min AT1 + 1 min AT2 (running out of saddle) X 3

Short jog break

 

15 min flat road plus out of saddle run set:

2 min ME + 2 min AT1 + 1 min AT2 (running out of saddle) X 3

Short jog break

Dear all,

A reminder that starting today, registration is open for the December 24 and 31 classes. Please note that the classes fall on consecutive Monday mornings. You may sign up for one class, the other, or both. Registration should be open by late morning or noon, at the latest.

wg

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