Dear all,

This coming Monday, 2/15, is Presidents’ Day, which is a federal holiday. Although the gym will be  on regular hours and most classes will remain on the schedule, in keeping with past practice, there will be no 6:30 a.m. or 5:30 p.m. (tempo)  spinning classes.

Instead, there will be a single 90 minute class from 9:00-10:30 a.m. led by me (Wendy) on the theme, “presidents.” This is a first come, first serve class, so when you arrive, scan your cards and ask for a bike tag.

Looking forward to seeing you!



I haven’t forgotten to fulfill my promise of running a half hour TT workout in the next week or so. So, I’ve got a few sets tonight with that in mind. Specifically, the two 10 minute sets are of interest; first 8 minutes in AT1, and last two minutes in the very much uncomfortable push for At2. Also of interest are those finishing sets of 1:15 all outs.

PLEASE remember that all these zones are optional. The framework is there and available to you whatever zones you decide it is in your best interest to pursue.

Here’s the plan:

8 minutes warm up


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


6 minute seated progression

2 min break


6 minute Faster SFR set (18 revs)

2 min out of saddle break


2 X 10 minute sets: AT1 with last 2 minutes AT2

5 minute ME between each (1st recovery for as long as needed then working way back to ME) 2 min break, then go on to next


3 X 1:15 All outs (full recovery between each (2 min tween each?)


5 minute set: 10 second easy gear jumps out of saddle plus 52 seconds off


Spin cool down

Dear all,

After hearing from a number of you that you did not receive confirmation of your request to be in next Sunday’s (2/7) Super Bowl Spin, I am sending you a list of who has reserved a bike so far:

Gail H

Karen F

Carly M

Robin M

Elena S

Linda M

Kiko M

Guru S

Deb G

Susan N

Theresa V

Karen H

Jennifer W

Sissy P

Anita L

Nick S

Berit B

Bobby B

Jeffrey S

Dirk B

Sam N

Including Marc and I, we have 23 of 26 bikes reserved, leaving 3 slots for whoever would like them. If you’re interested, write me directly:

While I have your attention: the class is divided into 4 quarters, as is a football game. Marc and I, your quarterbacks, will alternate half hours. You will be divided into conferences, the AFC, represented by the Raiders, with me as your QB. The other half will be the NFC, represented by the 49ers, with Marc as QB. (Incidentally, AFC/NFC are acronyms for American/National Football Conference). The two conferences will go at it head to head. In the final half hour, we will contest the Super Bowl! I lead the Denver Broncos against Marc’s Carolina Panthers. It will be a fight to the death! We have other surprises in store for you, so sleep well on Saturday night and don’t forget to eat your Wheaties before class!







Dear all,

Today, the Denver Broncos and Carolina Panthers won their AFC/NFC Championship games to advance to the Super Bowl! They will meet, face to face, in Santa Clara, on Sunday February 7. You know what that means!

Super Bowl Sunday Spin, a 2.5 hour class, co-led by Marc and yours truly, will take place prior to the game: 12:30-3:00 p.m., by reservation. You will not have to reserve online, only with me, beginning tomorrow, 1/25.

Here’s the deal. The first 24 riders to sign up by emailing me directly AND, showing up on game day bearing the symbol of an NFL or college team, will have the distinct honor of riding with Marc/me, your quarterbacks for the day. Email me directly if you are interested, only not prior to 12 a.m. Monday. I will confirm your spot within 24 hours:

Don’t forget, if you don’t have a football symbol, no entry! Marc and I have been plotting for weeks, you don’t want to miss this class.






Dear all,

Please note the following:

On Friday morning,  1/22, 6:30-7:30 a.m., Bobby will be subbing for Marc

Saturday morning, 1/23, 7:00-9:00 a.m., Pat will be subbing for Wendy

And as you know, Pat is also subbing for Wendy this evening, 1/18, at 5:30 p.m. A million thanks to everyone who attended this morning’s tribute to MLK Jr. Great turnout and a whole lot of fun with members of our terrific community of spinners.


Dear all,

We have a Rainy Day Sunday class today, with Pat, beginning in 1 hour! (12:30-2:00 p.m.)

Tomorrow is the Martin Luther King Jr. holiday. The schedule for Monday, 1/18:

6:30-7:30 a.m.–Becky

9:00-10:30 a.m.–Wendy (tribute to Dr. King)

5:30-6:30 p.m.–Pat (tempo)

The class with Wendy is first come, first serve. Tags will be available beginning at 8:00 a.m.



The forecast for Sunday Jan 17 is rain- lots of rain. So, come join me for a good hour and a half workout at BIW! The class runs from 12:30 to 2pm.


Dear all,

Next Monday, January 18, is a federal holiday in honor of MLK Jr’s birthday. In keeping with our custom, we will add a 90 minute morning class to our schedule: 9:00-10:30 a.m., for those of you who have the day off and would like to spin earlier and longer than unusual.

This is a first come, first serve class, no advanced reservations will be taken. Please check in downstairs and pick up a tag for your bikes. Remember that this holiday is not as widely observed as most others, for many of our members it will be business as usual that day. Therefore, the 6:30 a.m. and 5:30 p.m. classes will not be cancelled.

The  added class will be a tribute to Dr. King, much of the music will be themed. I (Wendy) am the instructor and hope you will participate!


Dear all,

It’s January 1, 2016, Happy New Year! A million thanks to everyone who is part of our wonderful, enduring community. Many of us go back together to the beginning of it all (World Gym, Emeryville, Downtown YMCA, Berkeley). Others have gotten on the spin train, gotten off, while others have gotten on and are still with us.

Overall, our average class attendance rose this year during all four quarters. As well, we maintained all morning classes and doubled the number of evening classes to make it easier for riders who need a little extra time getting out of work. Our instructors are workhorses: thank you Becky, Bobby, Gail, Pat, Gabrielle and Marc.

Another highlight of 2015: our holiday classes, Thanksgiving and the Eves, booked in record time (24 -48 hours) with everyone on the waiting list getting an opportunity to participate. Gail ran her first ever 3 hour class on NYE and was nothing short of spectacular. As for Pat and her Christmas Eve class, well, she’s in a rut: superb, year after year after year. And the two of them have teamed up to bring you Rainy Day Sundays, of which El Nino is expected to deliver more, while Gail also, flanks me on alternate Saturday mornings.

Given our obvious durability as a program and a community of friends, it’s not so tempting to try and fix what isn’t broken. That said, there are probably things we can do, innovations that my mind is not creative enough to think up without input from you. So if you have suggestions, ideas, comments to share that you think would improve our program, please do let us know? You can comment here or write me directly:

Looking ahead, we have holiday classes on Monday, 1/18, 90 minutes with me, in celebration of Martin Luther King Jr.’s birthday. And, again, on President’s Day, Monday, 2/15, 90 minutes, also with me. Will send you the times later (late mornings so you can get some extra sleep).

Meanwhile, February 7th is Super Bowl Sunday. Mark your calendars! Marc and I will bring you 2.5 hours of spin leading up to game time. Again, this year, you will only be allowed through the doors if you are wearing something symbolizing your devotion to a sports team (NFL or college football. Show up in a SF Giants cap and I’ll show you the way back down the staircase)!

See you in 2016,












Dear all,

If you’re looking at the holiday hours that are posted around BIW, you’ll notice that Thursday’s hours are 9:00 a.m.-8:00 p.m. THIS IS INCORRECT!

Gail brought it to my attention this morning and I have spoken to Lyn. Thursday, 12/31, the gym is open from 6:00 a.m.-6:00 p.m. So you may enter through the front doors and proceed upstairs as early as 7:30 a.m. to reserve your bike.

Michelle will be at the front desk. No tags are needed. Locker rooms and showers are available after class, which is from 8:00-11:00 a.m. (Class is full with a waiting list).


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 135 other followers


Get every new post delivered to your Inbox.

Join 135 other followers