Spin class rides

Looking forward to exploring the world of indoor cycling with everybody. Claus Slay Ride -- Intermediate Spinning is an original and very popular, group cycling class with easy, moderate and a few complicated moves to learn and music that begs your legs to pedal to the beat. Getting in shape is easy and pliable; therefore all you have to do is join me and a few others and ride into cardiovascular fitness with me.

Let's boost your energy, release those endorphins and let me empower a new you! I'll have a bike waiting for you! Sound the alarm and burn up to[masked] calories per class-- all you have to do is join me every Tuesday and Thursday morning at Joint Boiling Air Force Base Anacostia with a few others and ride into cardiovascular fitness with me.

I have a bike waiting for you!

Contact me directly for a membership or drop in rates. Accéder directement au contenu. Spin Class Intervals and Hills. Fort Washington, MD. Rejoindre le groupe.

Voir tout. Southern Regional Technology and Recreation Complex. Joint Base Anacostia-Bolling. Événements passés In order to get enough resistance for a hard interval-style workout, you'll be best served using a quality fluid trainer like the Kurt Kinetic Road Machineor a mag trainer like the Cycleops Magneto. Wind trainers aren't likely to produce enough resistance to make hard efforts practical.

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Doing a pyramid style workout is a popular variation. Here's how it would look:. That's a pretty intense interval workout, with 25 minutes of hard effort. It may be a bit too ambitious for starting out, but it can be altered by reducing the intensity of the 'hard' efforts or by eliminating the five minute effort Another variation of the pyramid style workout is the descending ladder.

This workout would start with a warmup and then consist of efforts of 10 minutes, 8 minutes, 6 minutes, 4 minutes, and two minutes.

CycleRun Spin-Ride

Each of the hard intervals would be followed by an easy spin of two minutes. Of course, a proper warm down would finish the session. The advantage of the descending ladder workout is that after doing the 10 and 8 minute efforts, the remainder of the sessions are psychologically much easier to accomplish, and seem like a piece of cake.

There are some lucky souls who live in a climate that is conducive to comfortable outdoor riding most of the year. But for the rest of us, a bike trainer may be just the ticket as we prepare for our eagerly-anticipated cycling holiday. A former marathoner, he now directs his competitive efforts toward racing his bike…and looking for good cycling products.

SportActive est né en Irlande, à l'initiative d'un petit groupe de cyclistes de haut niveau, emmené par Martin Birney et soutenu par le champion international Sean Kelly.

L'objectif est simple et novateur : proposer des séjours vélo utilisant les savoir-faire du cyclisme professionnel pour offrir aux amateurs de tous niveaux une approche unique, à la fois performante et plaisante, en matière de progression et d'entraînement.

Au fil des années, cette démarche pertinente et séduisante a convaincu des participants de plus en plus nombreux, mais SportActive a su rester une structure à taille humaine.

Ainsi, le fondateur Martin Birney et la directrice Flora Mittermair organisent eux-mêmes les séjours dans les moindres détails, avec l'aide des autres membres de l'équipe et dans un souci constant d'amélioration. La "touche" SportActive, c'est aussi une attention toute particulière apportée aux besoins des différents participants : en bref, nous serons aux petits soins pour vous.

Que vous soyez débutant ou cycliste aguerri, votre séjour avec SportActive sera un moment inoubliable.

Séjours Cyclistes. Indoor Trainers are not for 3 hour rides Much of the fun of going on a cycling adventure with SportActive happens far in advance of the event itself.

Spin class rides

But What About The Tedium? Sweat And Saddle Soreness Two of the greatest pitfalls of indoor rides are an abundance of sweat and discomfort on the saddle. Here's how it would look: 10 minute warmup. One minute of very hard effort followed by one minute of recovery easy spinning. Two minutes hard at a slightly lower effort, followed by two minutes of easy spinning.

Three minutes hard, lowering the intensity level, followed by an easy three minutes. Four minutes hard, lowering the intensity level, followed by an easy four minutes. Five minutes hard, lowering the intensity level, followed by an easy five minutes. Four minutes hard, increasing the intensity level, followed by an easy four minutes.