BOOT CAMP!

What a better way to cross train than adding a little Boot Camp to your life! Megan Kimmich and I will be starting a 12-week program on Tuesday, March 2 and it will run through Thursday, May 20.

The times of training will be Monday, Wednesday and Friday mornings at 6:00 am. Think you're in shape?

Ask me about it the next time you see me!

OUT OF TOWN

Hey all, I'll be out of town from Tuesday, February 16 through Sunday, February 21. I'm headed to continuing education for Cycle, Boot Camp and Core where I will learn the latest and greatest to push you guys to your limits!

My sub list is at the front desk for each of my classes. It is also shown to the right. Take a minute to enjoy one of the awesome instructors so graciously filling in for me in my absence!

Look forward to seeing you all when I return on Monday, February 22. AND DON'T FORGET RACE DAY.......Monday March 1 both 5:30 and 6:45 classes. With the schedule over the last 2 months, we have missed the enjoyment of finding those limits and then BREAKING THEM!

Stay warm!

Intro to Cycle

Wow - had a really great group of six for the last Intro to Cycle class. Everyone worked hard and had some good strong questions. I hope that we have six newbies who will jump on board and realize what an amazing workout (both physically and mentally) that Indoor Cycle can offer.

Next Intro class will be held Saturday, March 6 at 10:45 am. If you know anyone who is "afraid of the spin room" - fill them in and see if we can't introduce them to Indoor Cycle the RIGHT WAY!

Each class covers:
- Proper bike set-up
- Proper form in all of the riding movements (including standing run, standing climb, seated climb, seated flat and sprints)
- A short 30 minute ride. This ride will slowly introduce all of the above mentioned movements and preview a "jump" - although the participants will not do jumps.

Spread the word!

Saturday Cycle Class

Hello! I have taken over the Saturday 9:15 cycle class. Be there!

Do you know someone who has been afraid of making the jump into the Cycle room? Don't let them miss the Intro to Cycle class held the first Saturday of every month.
The next class will be Saturday February 6 at 10:45 am. It's a great way to become introduced with the bike, the moves and the high you get from indoor cycle!!

Sufferfest 2010 - Part 1

Well we had an absolute blast for our Sufferfest 2010 - Part 1 ride. Marty, Maryanne and I thoroughly enjoyed ourselves and from the feedback we've received, you guys had a blast also! We've had a number of questions as to when our next extended ride might be and the answer is.....it's still up in the air! Look for signs somewhere around April 1.

Congratulations to all of our winners for the Sufferfest 2010 Part 1. Our other winners received scratch off lottery tickets, $5 in free parking for the day, or a Spinning water bottle. Melodye Gay was our Grand Prize winner riding away with a Troy Polamalu jersey.

Join us next time....you could be our Grand Prize winner!

In the meantime, if you're looking for an extended ride, take a minute and register for the ADA Spin-A-Thon. Its a six hour ride that will benefit the American Diabetes Association. You do not have to ride the entire 6 hours - you can pick your time, your instructor and even the kind of ride you want. If you're here at my blog site, you can just click on the link above and register. Just think - while making a change in your life, you could be raising money for a good cause!

January!

Hey guys - I'm back. First class back was Intro to Cycle on Saturday, January 2. What a great class - FIVE newbies approached the world of Indoor Cycle and hopefully made a commitment to come back!

Did the 90 minute High Intensity ride today and have to be honest - 30 days off the bike sure does make a difference. Wow what a ride!

I'm back in full swing starting with our THREE HOUR SUFFERFEST on Sunday, January 10. Class starts at 11:30 and ends at 2:30. Be there! We have 20 bikes available and 14 are already spoken for. If you're interested - get your name on the list NOW! We're giving away free parking for the day of the event to four lucky people. We're also giving you a chance to win a Steelers home jersey.

Check out the side bar for our upcoming rides. Can't wait to see you all!

Ride on!
Michelle

WEDNESDAY NIGHT CLASS

Hey there! Final update on Wednesday night class (at least for now)!!

Marty and I will be alternating weeks. The schedule looks like this:

• 11/25 - Marty
• 12/02 - Michelle
• 12/09 - Marty
• 12/16 - Michelle
• 12/23 - Marty
• 12/30 - Michelle

Thanks for your patience while we worked through this schedule change! See you all in class.

INTRO CLASS!

The first Saturday of each month, I lead an Intro to Cycle class from 10:45 - 11:45 AM. The first 30 minutes will cover bike set up and safety and go through the three hand positions and basic Spinning movements (Jumps, Run, Seated and Standing Climbs, etc.). The final 30 minutes is a basic ride.



If you know someone who has been nervous about trying Cycle or is a beginner, please let them know about the class. They'll be so gracious!

Clock Watchers

Recently our cycle room clock battery died. Since that night, I had numerous requests to take the clock down during class. Some liked it, some didn't. Through it I learned a little something - there are a number of you who still doubt how strong you really are. You've got 60 minutes in that cycle room to make yourself believe that YOU have the power to change YOU. That 60 minutes is YOURS.

I am there to walk (or ride) through the journey with you but this is your challenge. Your goals can be realized if you just push yourself beyond that wall of "OMG - I can't!" Think about the satisfaction you feel when you do it and live to look back at it and smile. Let that power you forward! See you all tomorrow - ride on!

Anyone for a Race Day?

Hey there. I'm back in action. No more vacations and no more injuries (fingers crossed)! Thanks to all of the AMAZING subs that helped me through the last two months. They kept you all riding and in peak shape while I was resting (Uh oh)!! We have some pretty exciting things coming up starting in August.

• August 1 - 10:45 am Intro to Cycle ride. If you know of anyone who is interested in previewing a cycle class before going all out in one of our weekly rides - let them know about this class. This is held the first Saturday of each month and will slowly introduce them to the ins and outs of indoor cycling. We'll end the class with a 30 minute ride. All-in-all, the class ends up around 45 minutes.


• Monthly Race Days! Here by popular demand - we'll be doing a monthly Race Day. These will be held the first Monday of each month for all three of my classes that day. This will offer you an OUTSTANDING opportunity to apply the consistent training you've been practicing all month long. BOTTOM LINE......RESISTANCE TRAINING FIRST - SPEED LATER. (I know - I sound like a broken record!) Check out the special downloadable information on Race Days in the "Downloads" section to the right.


• Don't forget about the High Intensity Interval Training (HIIT) 90 minute class offered on Sundays at 11:30.


• From August 1 - 31, all members who participate in my class have an opportunity to give me your thoughts and requests on songs you want to hear. It could be something I've played in one of my previous classes or a song that forces you to workout just a little harder. I'll incorporate those into my September playlists! Just click on "Comment" at this end of this post and request away! You have to be a member of the blog to make it happen.
• Finally - my August schedule will be posted at the top of this page. Please stay tuned for any last minute changes or subs.

See you all in the Cycle room!