The foundations for successful riding
9 posts • Page 1 of 1
Most of you know I moonlight as an indoor RPM (spin) instructor, but few of you have actually been to one of my classes. Those of you in Sydney have the opportunity to join me for a session or 2 or 3 ....
Next week is International Fitness week and Fitness First (where I work) is giving out free 1 week passes. This means you have the opportunity to join me at one of my sessions
Some info => International Fitness Week 14th March - 20th March
Free pass => Fitness First free guest membership
My classes during the free pass period;
Monday 14th Five Dock 5.45pm
Tuesday 15th Rockdale 6.45pm
Wednesday 16th Bond st (CBD) 6.15am
Wednesday 16th North Strathfield 5.45pm
Thursday 17th Market st (CBD) 7am
Saturday 19th Rockdale 8.15am High Performance class
If you are not familiar with the indoor spin bikes, try to get there around 15 minutes beforehand and we can find the correct settings for you. One of the instructors is 4'5" and can use the bike and I've seen blokes over 6'6"
What to bring;
Clothing - it gets sweaty so I recommend lyrca if you have it, which somehow I suspect most of you have. Many wear normal gym gear
Footwear - is either spd's or joggers, the pedals have spd on one side and toeclips on the other side. Rattraps can't be used on most bikes. I have a spare pair of 44's if someone wants a loaner. Most use joggers.
Routine & Music;
I will be playing different music in different classes, so if you want to join me for more than one class you will get different music The routine is choreographed to the music so each class will be different. The program is short intervals based on set cadences, where you adjust the load to find your challenge point.
Locations - all in Sydney;
Five Dock - 49 Queens Road Five Dock 2046
Rockdale - 395 West Botany St Rockdale 2216
North Strathfield - 22 George St North Strathfield 2135
Sydney CBD - Bond Street - 20 Bond St Sydney 2000
Sydney CBD - Market Street - Allianz Building, 2 Market St (Cnr Sussex St) Sydney 2000
Disclaimer: I get paid the same regardless of whether you turn up or not, but I'm hoping to see you there.
While I haven't been to any of Mike's classes, I can recommend an RPM session to anyone who enjoys cycling.
I having been doing 2 or 3 sessions a week for 2 years now, and have found it has greatly helped my cycling - particularly my fitness and leg strength.
My cycling mates think I only do the spin classes when it's raining - they don't realise I'm doing about 100 RPM classes a year! But they have all commented about my improvement on the bike in the past 12 months, especially when sprinting and climbing.
I enjoy the music and comeraderie of the spin classes - it's easy to push yourself hard when you're having a good time.
The other advantage Mike didn't mention ? The women normally out-number the men about 5-1
p.s. make sure you take at least 1 litre of water with you
Giant TCR 0
Nobody looks back on their life....and remembers the nights they got plenty of sleep !!
I did 240 spin RPM classes in he last 12 months, but I did get paid for 220 of them
It doesn't take a PHD to work out that the vast bulk of my training is done on Stationary bikes. In a nutshell I combine that with bike commuting and a Sunday club ride. Those that know me will know that I'm on form and the vast bulk of that performance is due to the indoor RPM classes
Nothing beats hours on the bike! Volume/intensity speak plenty.
Bianchi, Ridley, Montague, GT, Garmin and All things Apple
Hi Mike, thanks for the info, count me in.
The offer states "the voucher is valid at the named club". Maybe you can answer a Q for me,
can I use this it at, eg - FvDk Mon and Nth Strath on Wed or only the first centre I visit? I guess if you don't see this before Mon or your not sure i'll just ask when I get there.
Fight till the end n never give up. Cadel Evans 2012
Actually I don't know anything, apart from what's on the web site. I do have an idea as to what you could try, which I can explain at 5dock on Monday
I've been down with the flu and I've requested someone to cover my Monday class, so I won't be there - sorry. Fully expect to be doing all the classes from Tuesday.
There has been a program change as part of International Fitness Week
At Rockdale on Tuesday there will be a special 90 minute cycle marathon
Commencing at 5.45pm you will have Evangelene and Steve.
From 6.30pm you will have Vanessa and me.
Tonights session was H.O.T. hot.
Wearing BNA gear Wed night, see you there
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