How We Do

What is what, who is who and how is how? Relating to exercise physiology of course. Maybe later today I will downshift to using the same template for politics and see what happens, but for now…..

What is it, what is the goal when we saddle up to ride a stationary bike? A couple of the most common answers I get to this question are:

Burn calories.  

Strengthen core.

Improve muscle tone.

Improve cardio/vascular/pulmonary function.

Build leg strength.

Manage stress.

Social interaction.

Add progressive endurance.

Who does this?

My classes are defined by time of day. The men prefer getting it done early and I see them as dominant demographic in our club at 0530. My 0845 classes are favored by the ladies and our evening sessions in the PowerBarn sees an approximate 60/40 m-f mix. 

The what makes it interesting. What do we do?

Warm up. Understand the goal, the protocol and the duration. Commit to the session.

In spin class we offer a combination of drills asking different things from different muscle groups, specifically we want to improve speed, power, strength, focus and endurance. We use various combinations, in the two main positions, standing and seated, to accomplish this noteworthy task. There is a need for balance, for flow and, my favorite, attitude. One must show up ready to rock. 

In the PowerBarn, we use power as the primary unit of measurement. After one executes a test to determine their current fitness level, we set the CompuTrainer ergometers to precisely 85% of that value to conduct our bread and butter 2x20 sets, 20 @ 85%, a five minute break, and another 20 @ 85%. Very calm, civilized and steady state. Hard, but not too hard. 

Done in combination, one high-intensity spin set in the morning followed by a 2x20 in the evening, will provide an outstanding opportunity to up one’s game, be it cycling specific, cross-training, adding a specific improvement, or simply revving metabolic function to a higher frequency.

That is what we do and how we do it. 

And I am off for the morning set. Have a great day.