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Just for kicks and giggles I've put together a class where we do a different bike drill to almost every single track. Only one drill appears more than once, that being our most standard Mixed Position climb. Embrace diversity, enjoy the variety, choose your intensity levels as you ride, and make it your own.

This is a straight up fun class based simply on beach music, or music that helps you get in the mood to be on the beach. Let the music "take you there". We will get a good workout while wishing we were spinning on the beach.

Alternating fast cadence work (that's the Fast part) with sexy songs (that's the Frisky part). This is a set of fast moving tunes with a definite Swing music over-tone. Get ready to roll!

Are you ready to get back to Endurance Training? This class is a "shot across the bow" so to speak as it pertains to the upcoming winter season of Endurance Training. We will get at least 30 minutes of endurance riding in primarily Zone 2 AND most of that time consistently in the saddle in the first half of class. The second have will ramp it up into some steady stands and mixed position climbs until we finish quite strong in high gears and high cadence.

Everyone has one opinion or another about Valentine's day. To be fair, this class alternates love songs and "love stinks" type songs - all with good cycling moves to give us a good ride.

Sometimes getting your training in takes more mental toughness than physical fitness. Not all training is fun, glamorous or intrinsically rewarding. Sometimes we just need to keep on keeping on, stay the course, and get it done. To emphasize this, each drill will be done twice to different tracks.

After 5 years and 50 carefully created classes, I was losing my “teaching partner”. He was easily the most liked regular in class who sat up front, provided lots of banter with me while teaching and provided tremendous energy vocally that inspired others to go harder and “get into it”. For his departure, I created 2 classes of the “best of” - just pulling favorite songs and riding drills from all 50 classes. This is the SECOND one of two of these.

Just a less than intense good winter riding class. Not a total focus on endurance training and not very intense too - so good aerobic development to keep us all "on the move" to good winter base building.

Endurance riding is essential to producing a bigger aerobic engine. The problem is that it is often "boring" working in the lower zones, and we often don't feel like we are getting much of a workout. This class is designed to keep us in those endurance zones; primarily zone 2 and 3 where we must trust that this is indeed delivering value and where, if we have an open mind, we can find the joy in Endurance riding.

I've always said, I'd rather climb a steep hill than put up with a constant headwind. While that is true, it's also true we can't always have that "quick pain and done" kind of ride. For simulating this we will do lots of LOW cadence work. Sometimes we need to put up with that steady headwind and just prove to ourselves we can push through it.

Sometimes we just want to have some fun in the sun. The warm up song is the instrumental version of "Grazing in the Grass"; a smooth jazz take on a summertime happy song from the 70s. The title of this class is from that song - and the class is just meant to be some fun on the bike. Remember... working out hard is FUN!!!

The remix has had quite an evolution over the years to the point where they have gained much love and respect. Finding variations in music is fun and interesting just like finding variations in our workouts. This ride is just meant to be a fun ride full of variety - putting a new spin on some familiar tunes!

Riding outside in the fall is special in so many ways. The cool, brisk air on our face, the sun is lower and makes the leaves explode with color, and the climbs are more enjoyable due to the need to stay warm and the cool air helps keep the heart rate down. The season is almost over so it's time to embrace every last mile. Let's go get our last licks in outside!

Periodized training is the key to both variety and keeping your workouts well-rounded. The Transition Period is between the "race" or performance period of the summer and the base building period of the winter - generally late fall. The objective is to do moderate workouts with an emphasis on fun more than hard work.

I have found that indoor only riders will struggle with a lot of saddle time. Outdoor riders build a "tough tushie" naturally by doing longer rides - too much time OUT of the saddle is not sustainable. So, this class is to bridge the gap just a little bit more by helping the indoor riders get a tougher tushie while the outdoor riders also get some variety to their otherwise typical indoor ride.

We are focusing on pedal stroke, "saddle tolerance" and becoming more comfortable with faster cadences in this class. Every other song is a steady seated effort - some on the flats and others are seated climbs. All will provide opportunities to improve your saddle tolerance and get stronger in a seated position to win that battle in the saddle.

This is perhaps my most unique class ever created. This is a ghost story told through the track titles and lyrics. The back story is given during the warm-up: Sisters notorious for breaking boys hearts, mysteriously disappear, but their house remains - haunted and abandoned. The images created should reflect a broadway musical where each segment is a dance number or singing solo.

The 2019 stage travels from Mâcon to Saint-Étienne. The capital of the Loire department is a popular arrival town in La Grande Boucle with 22 stage finishes since 1950. Mâcon hosted its last Tour de France in 2012. That stage took in three mountains and it turned out to be a day for the breakaway. This year’s route is also teeming with hills, yet ‘only’ seven are classified. Riders who are eyeing up the polka dot jersey have to be alert at kilometer 51.

This is a fun, exploratory ride about all the different ways to climb hills. To keep the legs fresh, we mix in some cadence work and some aerobic efforts that give the legs a little break here and there so we can do our customary strong finishing climb at the end.

After more than a year away from the single track and only 3 or 4 times in the woods for the last 3 years, it was time to hit the trails again. This is an Experience ride about my recent return to MTB. Needing to regain a bit of "trail sense" and test a new MTB, I start out tentative but finish strong. This is a replay of that ride we will do together.

Most "Experience" classes are about riding, but living through the pandemic has been nothing less than a crazy ride. This class is all about taking the “journey” of getting vaccinated against Covid 19, and the prospects of regaining the life we once had. This class uses the song TITLES as metaphors for the stages of that journey, and we workout to each song with a “best fit” training drill to still provide good cycling training.

After 2 years of the pandemic, it's clear the old group of regular riders in class has been replaced by a new group of regulars. While some have returned, many have not but yet we have re-built a great group of new students. No longer do we need to long for the "good old days", we have new riders eager to take on the new world - ready to find FUN again. Let's do just that.

We need lots of things to come together to give us our best performance on the bike - our cardio vascular system, muscular & neuromuscular systems, and our mental focus and discipline all have to work together. All our "parts" have to work in harmony for a perfect symphony. It's like the Performing Arts - and you are its artist.

The word Boombayah is completely made up, with no ostensible meaning - but that doesn’t mean it’s not fun to say. Some have taken this concept and applied it to Indoor Cycling; as in nothing matters as long as it’s fun to do. Instead of poking holes in the wild and crazy “nothing remotely resembles real cycling” Indoor Cycling classes I’d rather just have fun while getting good training and have my cake and eat it too - let’s just BOOMBAYAH!

Sometimes we need a little slack, a little margin, a little chill. While this is not a “recovery ride”, it is a ride that is designed to be a good workout without taking it to every limit and pressing yourself time and time again. From time to time, we need a ride “right in the middle” - that should be this ride.

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! After a 3 song warm up, every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

Intervals of every kind for strength and endurance. This one is challenging. Rest tomorrow. Remember the 48 hour rule – 48 hours between high workload sessions.

By combining steep and fast sprints with lower resistance and higher cadence, riders gain ability to sprint and hold power. At end of ride, look at the data from the Big Board and compare the profiles of each rider to the ride profile.

Finishing each work set with a strong effort trains your body to finish strong on race day! This is a roller-coaster ride. Lots of variety.

Lots of time in Z4, with lots of different ways of spending that time. Getting faster!

Endurance intervals to build cardio strength. One set of 6 intervals alternating fast flat and climbing; Second set of 5 intervals. Short duration ride. Includes climbing, choice of position on the bike, always finishing strong near the Red Zone.

Improve stamina with intervals in Zones 4 and 5. An “up”pyramid is longer work time and same recovery interval time. Today’s focus is effective energy use which like HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity bouts with short recovery intervals.

Ride with intention. This vigorous mindfulness ride is about controlling your intensity in individual heart rate zones with purpose. Zone focus required. This one is fun. Your riders get better each time that you lead it so make it a regular ride.

Building muscular strength and endurance on one burly climb, then going for speed with a series of fast flats, all themed to Irish type or originated music. Get your Irish up means “if someone tries to make me do something I don’t want to do, it gets my Irish up”

An all around workout with a bit of everything: fast flats, power stands, breakaways, climbing intervals, and steady climbs! This ride is for “everyone” - all levels of fitness, riding skills, experience.

Climbing intervals to improve muscular strength with lengthy recovery time in order to be able to climb hard in each of the five sets. Challenging to hold heart rate steady during long intervals
as you “Climb On” higher and higher into the red, hot, hard, vigorous zone

Build speed and cardio using fast flats and fast paced climbing. This ride is for “everyone” - all levels of fitness, riding skills, and experience.

Two sets of work: Intervals to get stronger and steady efforts to build muscular endurance. There are two big hills of effort that are long and hard so share with the riders the ride profile.

To build muscular strength and simultaneously endurance with a series of hill climbs. Look at the profile (graphs). Does your ride profile on the Big Board or your Heart Zones Training iPhone app match the heart rate profile above?

Hill work is strength training. Time trials are speed tests. This ride challenges both. Enjoy the taste of each. One of the best ways to build your pedal force is the segment for the long and gradual hill climb. Try slowing cadence 50-60 rpm increasing gear with a goal to achieve both a smooth pedal stroke and low heart rate.

Building muscular strength and endurance with a series of three different power climbs. Long warm up followed by three power hill climbs with fast flats thrown in between them.

Don't let the name fool you, this profile is about repeating sets at VO2 Max (aerobic capacity) and dropping into a state
below threshold before recovery. You'll redefine your ability to hold on to sub threshold efforts after this profile. We
have a 20 minute block over 4 songs -Set your player to 10 sec crossfade for best timing and cueing.

This was a fun ride to create. PLEASE BE SURE TO LISTEN TO THE ICI/PRO PODCAST OF ME DELIVERING THIS RIDE!!! You can find it at indoorcycleinstructor.com.

This is the first ride that I built in collaboration with Amy, who sometimes has very different musical taste than myself. The ride starts off calm, and then goes into a cadence reduction set to fatigue the legs. There is some solid and hard strength work in the middle and two very hard climbing sections at the end. Enjoy!

PLEASE: Listen to the podcast of Joey (me) delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is focused on explosive power with some seated and standing strength that is primarily used to pre-exhaust the legs for the explosive sections.

This is the Feb 8th 2021 edition of the Weekly Ride, a periodic program by Cycling Fusion, LLC that brings quality fully choreographed rides to your inbox. This week's ride focuses on strentgh: seated, standing and a little expolosive.

This is an experience ride designed to play off my new commuting ride home after being hit by a car on my normal route home from teaching class. Being hit from behind was what un-nerved me so I made certain to select a less traveled way home, despite the fact that it was longer and much steeper. In fact, there were three hills all in a row that could be used to complete my new route - each one harder than the next, depending on how long or far I wanted to ride. This class builds up to those final 3 climbs for a super hard finish.

Whenever I'm asked to coach, my first question is "What are you training for". Unless I know the type of event, the length of the event, and the elevation gain, I can not put a plan together. However, knowing those three components will set the ground work for where to begin. This class simulates a training ride for an event that is low in miles, but high in intensity.

Straight up themed class based on Swing music, but not your grandpa's swing - swing/jazz/fusion style all set to ride Indoor Cycling Style. As you might imagine, there are lots of fast cadence work in this class. Students are encouraged to take control, and put these many intervals within the intensity zones that serve them best.

Zone 5, the promised land, borrowed time, red-lining - all expressions for working at your hardest; at the highest heart rates and your biggest power levels. It is required to build your “high end” of fitness for those steepest climbs and fastest sprints. However, it is hard to train there, and sometimes even harder to get there. This class takes an approach where we are going to provide… after a lengthy and longer than usual warm up period… multiple opportunities to get there and stay in striking range for some Zone 5 intervals.

For those who ride outside but live where winter curtails outdoor riding, spring rides are highly anticipated, but seldom "conquered". If you've been an active Indoor Cycling rider your chances are much better for a good feeling Spring ride - this class simulates that ride.

Translation - “Let’s Go Spinning®” . This is my second class of songs in Italian that we can do indoor cycling to, and the first class that is 100% in Italian. I promise though, to teach in english, but even if you don’t know the meaning of the words, you can still feel the emotion and can enjoy the music and the workout. Music is the universal language. Just imagine you’ve walked into a Spin class in Italy!

What would we do without Shazam!?! You hear a song and you immediately like it - Shazam it and you can know exactly what that song is. This class is just a fun compilation of songs covering more than 20 genres, that I immediately liked or older songs I forgot about and added to my collection. Let's make them even better by fitting the right moves to them for our Indoor Cycling class. Shazam it, let’s do it!

Getting your body and mind used to fast cadences can take some work, especially when those faster RPMs are maintained out of the saddle. Spinning the legs at 70+ rpm out of the saddle is a bit quick, but over 80 RPM is down right hard to keep it smooth and the heart rate under control. This class challenges that to help students learn fast standing climbs.

Sometimes we just need to climb to get better at climbing. While we can do a lot of muscular endurance, cadence work, muscular strength, threshold management and other drills to help our climbing - that is never the end of the story. This class emphasizes longer efforts and longer climbs, requiring more endurance and stamina. These are all "longish" songs to help us develop grit and determination - essential ingredients to add to all your climbing training.

Work hard, play hard. That's what feels good. This class we are going to work hard, but it's gonna feel so good - that's the beauty of summer - work hard, play hard, and enjoy the fitness it brings!

This is mostly just a fun themed class where every song either has a reference to love or sex (but more sex than love LOL). Basic training principles are still followed because in love or sex - there's work involved. Let's get to work!

This class answers the question "What makes one indoor cycling class different from another. More specifically, what makes it more "cycling specific". Notice I am not saying "better" only "cycling specific". There will be certainly overlap from this to other "non-cycling specific" classes, but these class segments will highlight key elements that help distinguish a class that is well suited for the outdoor rider. If you can't do it outside, then don't do it inside is the Prime Directive for a class that seeks to "keep it real" for the outdoor cyclist.

This experience ride is an hour long MTB race. In general Mountain Bike races are not as long as road races (except for ultra-endurance type events), and so an hour to complete a race is not unrealistic. The initial warmup however, is more like what would be done before the race begins, near the race course so we are not starting the race "cold". This specifically was structured after an actual MB race ridden by Coach Gino.

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! Every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

This class attempts to keep our workout intensity in the two zones that have been proven (via university level research) to be the most effective. Zone 2 (Endurance) and Zone 5 (Anaerobic Intervals). The middle zones are often referred to as "the black hole" as they are not easy enough to trigger aerobic advancements or metabolic changes, and not hard enough to elicit adaptations in the high end of performance.

As we move into the winter months, the type of training starts to transition into longer, steadier efforts as endurance and stamina become the major objectives. To help us get into the mindset of these longer, steadier efforts, this class focuses on maintaining specific levels of intensity while holding the same position in or out the saddle. For an added challenge, in the second half we attempt to maintain intensity through changes in bike position.

Athletics and sports are often used as metaphors for our lives. The struggle is real on the field, in the game, on the bike. The discipline, the struggles, the victories all provide fertile ground to draw powerful and real parallels. This class, while providing a good workout, is more focused on the play on words the songs provide to motivate, push and inspire us to be more than we are and all we can be.

This class is a 1 hour "representation" of the same stage ridden by the pros in France during this stage. On this particular year, there were lots of action in a variety of ways that make this particularly interesting and challenging. We will conduct the same number of climbs and sprints as occurred that day, while we attempt to mimic the intensity required to ride the terrain that covered over 112 miles that day.

The old expression "No Pain, No Gain" has both truth and deception embedded in it. To clean up the intention of that phrase, one simply changes Pain to Train because it is the nature of true TRAINING that delivers the gains in our fitness and performance, not just the act of punishing ourselves. The training simple but purposeful - a bit of variety, and all clearly progressive in effort.

I've been in more "spin-fest" classes than I care to remember. Those classes where hips are poppin', butts are bouncin' and the only resistance that seems to be consistently applied is the resistance to adding resistance. This class is designed to build leg strength, stamina and endurance. We will use almost every other song as a way of emphasizing resistance training.

Riding in Italy is "Heaven for cyclists". This playlist is set to the REAL tunes of Italy with a few American tracks sprinkled in as they are likely to do on Italian radio. If you were to go to a "spin class" in Italy, this should be a good example of what you'd ride to. Pop and contemporary music is very different than what many Americans associate with Italian Music, so let this be a "giro culturale" (cultural tour) for you.

This class is meant to see if you can't surprise yourself and go just that little bit harder. We will increase our intensity (by Watts or Heart Rate) 10 times once we warm up. Because both power and heart rate are not linear, but are more exponential, the final 4 increases are half of the others. Choose 10-15W for each level, or 5 - 10 BPM for each level. Let’s go push the envelope a bit!

This class is intended to demonstrate specific training drills designed to produce specific training effects. The cadence ranges, the Heart Zones or intensity levels and the specific riding cues are all intended to demonstrate how to do these specific cycling / fitness drills. Without knowledge there is no confidence in intentional results.
Ideally, each drill would be done multiple times in sets, but for demonstration purposes few are repeated here.

This is a fun "themed" ride. If you have done dancing in night clubs within the last 10 years, this should feel like that only on a spin bike. These songs are all focused on club dancing, and the various "stuff" that seems to flow with that scene - the only difference is we are pedaling to it. So let's get out on that dance floor!

First 5 segments of this class explores the 5 Heart Zones with the class staying together as a function of the drills and target intensity of effort. Regardless of BPM, each zone represents the same feelings of intensity. The second portion of the class is regulated by watts per pound. Since each person has different abilities the intensity levels will not be in sync even though the power zones should be.

Muscular Endurance is an absolutely essential starting point to becoming a better climber. It’s a precursor to building Muscular Strength. Muscular Endurance is a “double dipper” for fitness. It is easy to understand and easy to implement. This class gives a super concentrated focus on how to do it with a solid 25+ minutes of in-the-saddle demonstration that will press most indoor cycling enthusiasts.

Professional cyclists, or their coaches will tell you that 70% of their training must be endurance training. Even though they need the high intensity work to assail the climbs, and win the sprints, without endurance training, they won’t survive to turn on those other talents when they need them. This is an unavoidable fact. The problem is that this is not very “exciting” training and at times will be downright boring - but it’s like eating your vegetables… ultimately you still “gotta do it”. With mental focus and commitment to the principles of endurance we can get the results we need while having some fun along the way.

Originally created on the tail end of the pandemic, this also works for "Dry January". After not being able to go out to bars or dancing on the weekends, I am more than ready to get back to it. These songs are ones you would hear at dance clubs, bars with music and dancing or night clubs in general. While we stuck inside, we can get a workout to the sounds of what we might hear if we were out on the weekend!

The cold, dark and often isolating winter months can be hard on us all - some more than others. I take to winter sports, but even that's not possible when there is no snow - so this class is meant to just be a fun workout. We are lucky to have discovered the great fun and many health benefits of indoor cycling. Let’s lose the blues with an inside ride.

Coming out of the most divisive time I can remember in my lifetime, I wanted to theme this class on the concept of unity. As with many of my themed classes, the titles of the songs and their lyrics are what drove music selection, and then finding a good drill to execute during that song followed. The objective is to leave the rider with positive thoughts of unity and hope, while getting a good workout in the process.

This class is designed to find out where your heart rate is when you are riding at 1 Watt/Lb. In a study & research paper I co-authored with Carl Foster from the University of Wisconsin, we validated the predictability of your climbing speed if we know your weight and the grade of the hill. In charting this we found that 1 Watt/Lb will allow anyone regardless of weight to climb any hill up to about a 12% grade. That covers almost everything. So let’s see how we fair at that ideal 1W/Lb.

This class intends on driving home the need to find the joy in and develop the discipline for, long, steady, consistent efforts. Trance type music is the most conducive to this type of work so longer songs and less changes in rider position should promote the effect and feeling here. This class is ideal for winter months where endurance and stamina are the key focus.

When I learned about heart rate training, and endurance riding I adopted the "Work smarter, not harder" mantra. Having trained all levels from newbie riders to elite racers, I've modified that phrase to "Working smarter AND harder". Both have their place and this class presents opportunities to explore them; when the class drill calls for zone 3 you can choose to pull it back into the more productive zone 2. When it calls for zone 4, you can push ahead and get some high intensity time in zone 5. Be opportunistic… work smarter AND harder.

As we approach the winter, a focus on more endurance miles is inevitable, and that means a lot more time in the saddle. This class alternates every other song in the saddle where you can choose to make it hard (thus the Sneaky Hard) or you can dial in the right resistance to get those endurance miles at a low heart rate (thus the "Just Sneaky").

When faced with an endurance ride containing many climbs, the one thing to help preserve the legs and keep the spirits high is the fact that we may get a lot of “help” from the downhills and that we can shorten some of the climbs with both Momentum Climbing technique (longer hills) as well as well-timed Power Stands (shorter climbs). This class simulates those techniques. I show how to use your downhill momentum to help its partner uphill climb, as well as how to perform a “power stand” to effectively shorten or eliminate shorter climbs.

The 2020 Covid pandemic threw all the indoor riders into a massive re-group, re-configuration, re-evaluate how we can get our rides and workouts in under the Covid guidelines. This class is designed to simply work hard and show that virus that we won’t be stopped by the fact that we have to be both safe and determined - we are doing this!!

Whether it's a new year, a new job, a new city or a new relationship, it's an opportunity to make it your own; live life on your own terms. You get to choose how you approach the change - choke or charge! This class attempts to push us to CHARGE! This class also has lots of high RPM seated work opportunities from steady high cadence stuff to resistance drills. There are also steady stands to keep the legs challenged.

Becoming a good climber doesn't happen by accident. To get good at going uphill we need the 3 As; Attitude, Altitude, and Aptitude. We need the right mental approach, vertical feet to practice on, and the right techniques to make it all work. We will provide a variety of climbs to get you the experience needed to be READY to climb. This class is your ticket to triple A camp.

This is an all around exploratory class that focuses on the ranges of cadences used in different types of climbing. There is a great deal of technique involved in outdoor climbing, and although you can't really practice a lot of that technique indoors, you can still work on climbing at lots of different cadences both in and out of the saddle.

This class is designed to see how our riding and training preparation for the summer has gone. During the summer months we want to just enjoy riding or be in top shape for racing. The work to get there is done in the Winter and Spring, so this class attempts to test this preparation. As we do various drills, cultivate body awareness, and use this class to assess how you feel after each effort and especially after working really hard at the end.

This ride was created after 13 weeks of a 16 week Winter Training plan that started at 1000 training load points (a goal many have for the END of 12 weeks). The plan called for 6% weekly increases, so in other words, it was an aggressive intermediate to advance ed training plan. By this time in the plan, a distinct improvement or two should be noticeable. The various segments and drills done here are meant to just see how far we've come - how good does it feel going hard and fast.

This class is designed to provide an opportunity to methodically, progressively continuously increase our intensity. The nature of this progression will "set the rider up" both mentally and physically to push their limits. In the final 2 songs they will shoot for more than 100% (2X) beyond their initial warmup level.

Long and steady efforts are required to build muscular endurance and to train the mind and body to have real stamina. This often requires long periods in the saddle - just as if you were doing an Epic ride outside. The playlist focuses on beat to keep cadence on target with a high intensity song at the end to keep our "high end" fitness from losing ground.

Who doesn't love a little more summer in their world!?! This class assumes you have all the fitness you've worked for all summer and want to keep celebrating it! In particular, just as an "Indian Summer" is more of what we love, we repeat many drills for consistency and the joy of keeping a good thing going.

This ride simulates a ride start and end right from my place in Pittsburgh. The ride was about the same length of time as an indoor class with a mix of flat riding and climbing. The intention was to make sure and not avoid the hills since we had limited time and wanted to make the workout count.

Hall of famer Sally Edwards first invented heart zones on her way to many triathlons (over 160 in her lifetime) as well as iron man record setting. This method of training has become a standard for endurance athletes for years. In this class we travel from Zone 1 to Zone 5, progressively working harder and learning a little about each zone and its respective benefits along the way.

The key to developing into a well rounded rider, is to vary your drills to expand your skills. Having the ability to sit, stand, pedal slow with heavy resistance (steep simulations) or pedal fast for speed on the flats are each very different but each very essential in a cyclist’s complete bag of tricks. This class highlights these big swings in different riding techniques and drill types.

Your fitness, your cycling performance, you relationships and so much more, are worth fighting for. Decide which one you are fighting for and make this class about that. A unique aspect of this class is 6 steady standing segments. Sometimes our fight is as much about consistency as it is strength. I promise good training, now you promise hard work. Together we will win the fight.

This class is a nod to the transition phase of Periodization. Sometime during the fall, after the peak of summer cycling performance, the body needs a “Transition Phase”. This is where we want less intensity in the riding and more fun and variety to keep us mentally engaged. This doesn’t mean there are no hard efforts, but the pressure to do so is “off” and we ride for the pure joy of it all - sort of like the fun (and yes workout) of dancing at your birthday party!

This is a fun reproduction of a club ride where the pack left a few of us before we were ready because we arrived at the starting point late. It's a hard working ride where we have to catch up to not only the slower riders, but the lead group up front. We will have lots of “carrots” to motivate us. The chase is on!

Increasing your average cadence or RPM of pedaling should be an annual goal for just about any cyclist. It is a way to increase power, improve aerobic fitness and ultimately keep the legs fresh for those steep mashing type climbs when they come. Increasing your preferred sweat spot for pedal speed is a long term goal that takes training with purpose and attention.