Category Archives: Cycling- Indoor

Maximize your workout: Intervals made easy

If there’s one cardio “must” I’m always preaching, it’s interval training–basically, varying the pace of your workouts as a proven method for boosting fitness and maximizing benefits.  I’ve already gone on and on about the benefits in previous posts, and yet… …as I find myself doing most of my rides these past few months on […]

Heart Rate Training made simple

My spin class regulars have heard me speak about the dangers of going all out, all the time–how it can lead to  injury, illness, and over training. On the other hand you don’t want to be that guy I saw at the gym this weekend, scarcely churning the pedals while reading the paper for half […]

High Intensity Interval and Time Trial Classes

Great job to the Thursday Spinning class on hitting those High Intensity Intervals today! Remember–in Tuesday’s class we’re doing our monthly 30 Minute Time Trial–a great opportunity to calibrate your heart rate monitor to your specific training zones. Read all about the benefits of these two classes in our archives!  For a refresher on why […]

A Healthier You in 2013

It’s that time of year again.  No matter what your fitness achievements were in 2012, you’re undoubtably looking back and thinking, “I could have done better.” But what better time than the New Year to recommit to new fitness goals and carve out a plan for the coming year? Follow these ten tips for a […]

Riding with heart (rate)

  In every Spinning class you’ll hear me refer to the suggested effort level for a particular interval, stated as a % of your max effort/max heart rate and comparing it to an everyday activity: 60%– Easy warm up or cool down pace. 70%–“Brisk jog” pace: Still a conversational pace, but you’re riding with intention, not slacking […]

Do you need an “off season”?

We hear the term all the time in relation to professional athletes– the “off season.”  But could an average Jane or Joe who works out regularly–and perhaps participates in the occasional triathlon and/or cycling/running event–benefit from an off season too? If you stress your body on a regular basis in any way, the answer is […]

High Intensity Intervals & Ironman Inspiration!

Hi gang! Good work to everyone who tackled those high intensity (or Tabata) intervals this morning. As promised, here’s a link to a great article from that talks about the benefits of high intensity training. Named for Japanese researcher Izumi Tabata, the four-minute protocol (composed of eight reps, with 20 seconds at your lung-burning […]

Inspirational Fitness: Lina’s Mega Ride!

The weather is wonderful here in DC after a long hot summer, making it the perfect time to enjoy the outdoors with long bike rides, hikes, and runs. This week, dedicated spinner Lina Khan inspires us with details of her upcoming 330 mile bike trip from Jacksonville, FL to Charleston, SC. Want to plan a multi-day cycling […]

What are you doing wrong?

Going too easy? Not allowing your body the time it needs to recover? No weight training in your routine? Or maybe you’ve fallen for the low-carb or no-carb diet craze? This week’s post comes courtesy of Outside Magazine which recently featured a great checklist on the twelve most common fitness mistakes and how to correct them. […]

Why is the ideal cycling cadence 60-110 RPM’s?

Spin class regulars will constantly hear me preach about cycling cadence.  Our new Livestrong bikes at the 1211 club have computers that show our cadence in RPM’s (revolutions per minutes), and outdoor bikes can be rigged with similar computers. You’ve heard me say it again and again:  on a flat road, target a cadence of […]