Hullo!

here’s a nice one…..plenty of variety and challenge.

—cheers!

—-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 mostly 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 

 

 

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Dear all,

Remember, that although the gym is on regular hours tomorrow, 2/19, Presidents’ Day, all classes are cancelled.

The exception is our annual Presidents’ Day spinning class, 9:00-10:30 a.m., led by me (Wendy). It will not shock you to hear that the theme of this class is “presidents,” featuring special music, clips from speeches and as always, a presidential trivia contest and opportunity to win edible prizes.

This is a walk-in class, no online registration is necessary. Bike tags will be available beginning at 8:30 a.m.

Join us!

wg

Hi,

tonight’s plan is a non-stop road ride. It will be one of those good calorie burning workouts. Perhaps warm up to a nice ME effort level, and keep at least that effort level throughout the varied terrain. There will be optional points to pick up the pace or to dial it back, of course!

Hope to see you there!

—-Pat

Hi!

Here’s the plan for tonight! Hope to see you there!

—-Pat

10 minute warm up 

 17 min Climb: 2 up 1 down/ 3 up 1 down/ 4 up 1 down/ 5 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

 

Hi!

I’ve got a good workout tonight. The plan is to warm up, then ride right into an almost 70 minute road ride. The road is there. It doesn’t change, but you can choose how to ride it. If you’re well fueled and feeling it, the recommendation for a good fat burn and endurance training is mostly at your nice strong ME effort level with periods of AT when you are feeling it.

The workout:

15 minute warm up

 

Nice Road Ride (Effort level could be Medium Endurance with bouts of AT, if you are feeling fresh and ready for a nice fat burn.)

8 minutes flat road Tempo

1 minute jog

8 minutes faster seated climb (18 revs per 15 seconds)

1 minute jog

4 minutes heavy seated climb (12 revs per 15 seconds)

2 minutes jog

6 minutes flat road Tempo right into 6 minutes faster seated climb right into 4 minutes heavy seated climb

2 minutes jog

6 minutes flat road Tempo right into 6 minutes faster seated climb right into 4 minutes heavy seated climb right into 4 minutes heavy resistance out of the saddle

6 minutes free downhill

 

7 minutes cool down work

Dear all,

A reminder that Super Bowl Sunday spin is one week from today, on February 4, 12:30-2:30. So far, about half the bikes are reserved. We are hoping to fill this class to capacity so if you’ve been putting it off, now is the time to register online or call the front desk and get into the class.

Gabrielle and I will co-lead. She, representing the Philadelphia Eagles, will have the first hour. I, to my consternation, will represent the New England Patriots, and bring up the second hour. We will have prizes for the best football attire, either professional or college (team logos), as well as for correct answers to football trivia questions.

Also, please note that Monday, February 19, is Presidents’ Day. All classes will be cancelled that day except for the 90 minute holiday class that I will lead, from 9:00-10:30 a.m. This class is a tribute/roast to and of presidents. Again, you will have opportunities to win prizes in the presidential trivia quiz prepared especially for the occasion.

Have a great day and week,

wg

Dear Riders,

This Monday, January 15, is a federal holiday honoring the birthday of Dr. Martin Luther King, Jr., a descendent of what was described this past week by Donald Trump as a “shit hole country.” (Africa is a continent, but the president is not a master either of  nuances or facts).

In honor of Dr. King, the special, annual 90 minute class will run from 9-10:30 a.m.  Please note that there is no 6:30 a.m. class. However, we will offer a 5:30 p.m. class with Pat substituting for me (Wendy) since not everyone has been given the day off from work.

A few reminders: the regular practice of requesting a bike tag is in effect–the desk staff will begin issuing tags at 8 a.m., one hour prior to the start of class. As well, the class is first come, first served, no online reservations are needed. However, bikes are set aside for Carly, Robin and Linda, in their usual places, as special accomodations.

Also, online registration for the “Super Bowl Sunday” class opens on 1/15. The class, which is from 12:30-2:30 p.m., is co-led by Gabrielle/Wendy. You are required to present yourselves dressed in or bearing the logo of  either your favorite NFL team or your college or university ( In the immortal words of The Beach Boys, “Be True to Your School.”) It will also be acceptable to sport the name of your favorite soccer team, provided the word, “futbol,” is visible. There are no exceptions to this already overly broad and generous policy aimed at satisfying the claim of some that we (still) live in a free country, which frankly, is an idea that these days deserves to be looked at with critical eyes!

Nuff said, have a great weekend and see you Monday! 🙂

wg

Dear all,

Happy New Year! Many thanks to all who participated in our 2017 “Triple Crown” classes on Thanksgiving Day, Christmas and New Year’s Eve. We had a full house with more people registering last year than ever before.

Please read the following announcements carefully!

On Monday, January 15, Martin Luther King Jr.’s birthday, we have a special class and change of schedule:

  • No 6:30 a.m. class
  • 9:00-10:30 a.m., tribute to Dr. Martin Luther King Jr., led by Wendy. This is a “first come, first served” class, no online registration necessary
  • 5:30 p.m. class, led by Pat (substituting for Wendy) for those whose employers do not recognize the federal holiday

On Sunday, February 5, Super Bowl Sunday Spinning Party:

  • Special class from 12:30-2:30 p.m., co-led by Gabrielle/Wendy
  • Online registration required, begins January 15
  • Effective this year, priority for online classes goes to members. Guests will be placed on a waitlist and notified if space opens closer to the day of the class
  • All riders must wear or sport a logo featuring their favorite pro or college football team!
  • Trivia contest with prizes, including, this year, prizes for the best and worst dressed football fans

On Monday, February 19, Presidents’ Day Tribute/Roast:

  • All regular classes cancelled
  • Special class from 9:00-10:30 a.m., led by Wendy. This is a “first come, first served” class, no online registration necessary
  • Presidential trivia contest and prizes!

Finally, a reminder that Saturday morning classes, 7:30-9:00 a.m.  and Rainy Day Sunday classes, 12:30-2:00 p.m., continue through March 31.

Best always,

wg

 

 

hullo!

better late than never to post, I suppose! Here’s a nice one for tonight:

8 minutes easy warm up: easy out of saddle jogs

 

8 minutes seated Tempo ME effort 

Short break

 

8 minutes: progression in effort from ME to AT

2 min break

 

6 minute steady seated strong flat road Tempo (25-27 revs)

2 min jog

 

6 minute steady seated faster climb Tempo (18 revs)

2 min jog

 

6 minute steady seated slower climb (12) revs

2 min jog

10 min set: 3 min ME+2 min AT1 X 2

Go right into 5 minutes ME seated Tempo

 

3 minutes break between the two sets

 

10 minute set: 2 min ME + 3 AT1/ 1 min ME 4 min AT1

Go right into 5 minutes ME seated Tempo

 

 

Cool down

 

 

Hi,

Tonight the plan is for a good steady warm effort through varying terrain all class long….it’s should be a nice way to reset. It’s the kind of nice long effort that my HR monitor says is all in the “Fat Burn Zone” (except for the few accelerations which are in the “Fitness Zone ; ))

Hope to see you there!

—Pat

14 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

1 min 45 sec break

 

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

2 min break

 

6 min slow SFRs (12 count)-

2 min break

 

14 minutes flat road Tempo with 30 second and 1 minute accelerations

2 min break

 

10 minute flat road natural progression in effort

Cool down

 

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