7 Reasons To Learn To Love An Indoor Cycling Class

Like we say during class “indoor cycling is a place to come and get motivated and get the endorphins flowing,” you can burn anywhere from 600 to 800-plus calories depending on your intensity and how long you're in the saddle. Still not convinced? Here are seven reasons you should learn to love spin.

1. You'll get the energy you need to give 100 percent the whole workout.

From the instructors to the music and video to the constant change in lighting, good cycling classes never seem to have a dull moment. The best posts I've ever seen someone post after taking our classes was 'I came tired, and left alive,'. You're going to come and have an instructor who's giving 120 percent and that's contagious.

2. You'll push yourself to the max, but no further.

Cycling classes aren't made for Tour de France contenders (well, maybe some are, but not your average class). They are for everyone from beginner to advanced levels of fitness. We focus on metabolic intervals, light resistance to heavy resistance, so your legs burn and are challenged, but never feel too fatigued. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn't love knowing they worked hard?

3. You'll get lost pedaling to killer music and video.

And after taking class a few times, you'll learn which instructor you like best, and who has the most similar taste to you in music. There's nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out. It allows you to bring up feelings and emotions that you wouldn't think about at the office. If you had a bad day, it helps you restart. And you may discover some new jams to download at home and add to your own exercise playlist.

4. You'll get used to that sore butt feeling.

We're not going to lie, if it's your first time, or you haven't been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you're not in the saddle the whole time. Most classes will have you in and out of the saddle every other song. If we spend 50 percent of one song out of the saddle, the next one we're in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

5. You'll define and lean out your legs.

Notice we didn't say bulk up. It's a huge misconception that my legs are going to get big if I spin. If I chest press 300 pounds, yes I would get bigger, but that's like riding with high torque for eight hours. The interval training allows you to tone muscles that you may have not even known you had and sculpt your body back into youthful shape.

6. You'll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your cycling class peers is contagious. If you come into class and really show up, your 45-minute + ride could feel as fast as 20 minutes because you're enjoying it. For instructors, it's all about entertaining, interacting with the crowd and having a great time so that riders aren't watching the minutes drag on -- that's the worst kind of workout. And with motivating video on a big screen, and the person next to you torquing up in anticipation and excitement for the coming climb, you won't even realize it's your second-to-last song. You'll be having too much fun working out and sweating.

7. You'll leave feeling euphoric.

That's the best way to describe the energy high that sticks with you after the ride. Choosing to ride doesn't mean giving up all other exercise and trading in the barbell for cycling shoes. But if you're healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you've decided that indoor cycling is the way you're going to get fit, then don't be scared to fully commit. No matter which method you choose, indoor cycling in any capacity is amazing for you. It can only help you better yourself.

Hydrate, Hydrate, Hydrate!!!

"Oh I am ok, I don't need any water."  "I will get something to drink when I am done with my workout"

Are you that person with one of these excuses?  Have you ever said one of these things when asked why you don't have water with you for your cycling class???  I have seen this time and time again.  The big question is why do some people feel they don't need water during their workouts?

We might want to start out with why is water important?  It's the most important nutrient your body needs.  It's the main component of your blood, eliminates waste, regulates body temperature, aids in digestion, lubricates joints.  

A 1 Liter loss (1.4% of bodyweight) of water during exercise can cause the heart to have to beat 8 extra beats faster, cardiac output declines by 1 liter per minute and core body temp increases faster.  A 2 liter loss (3% of body weight) of water causes a 10% loss of contractile strength, 8% loss of speed, lack of concentration and difficulty breathing.   All of these factors will greatly decrease you performance and further your weight loss or performance goals.

So now you see why water is extremely important during your workouts and you should be hydrating prior to, during and after exercise.  Here is a good practice, weigh yourself before working out and then weigh yourself after your workout.  For every pound of water weight lost you need to replace it with 16-24 ounces of water.

We never Ryde without water and have been known to come with 2 water bottles and drink them both during a hard ride or workout.  Not to mention how in the world can anyone do a hard workout and not desperately want some water!

So when you get to studio……fill up at our Hydration Station, free Quench filtered water, just bring the bottle!

with help from velocity cycling

Why Cycling Shoes?

Ever heard that old saying "Use the right tool for the right job'???  Well it's the same thing when it comes to shoes for fitness, in particular cycling shoes.

You may have noticed some people wearing cycling shoes when they ride both indoors and outdoors.  In spinning we don’t do it because we are playing out some weird Lance Armstrong cycling fantasy nor do we require them because we really want our storeroom to conjure up memories of the bowling alley (all those rental shoes have to go somewhere). We highly recommend cycling shoes because, to us, its just good common sense.

Cycling shoes are going to make your ride more efficient. They literally clip into the pedals so you are essentially one with the bike; a well-oiled, high performing (wo)man and machine.  You are getting power through your whole stroke, not just the downward push. As a result, the 100% you give during a ride is going 100% into the pedals and 100% pushing you towards your goals.

With regular old “gym” shoes or running shoes, you’re only reaping a percentage of what you are putting into your ride. A running or cross-training shoe is designed to absorb some of the blow when you are pounding the pavement, which is good when you are running or bouncing up and down a basketball court but counterproductive when you are on a bike. Instead, the cushioning is absorbing some of your “power” when energy transfers from your foot to the pedal. You lose another little bit just because you’re not attached to the bike so you are working extra hard for, well, nothing.  Cycling shoes are also safer. No spinning out of control and no laces getting caught in any part of the bike. Just good, clean fun. 

For your convenience, our bikes are equipped with SPD pedals and we supply shoes for you to use at no cost!

with help from velocityindoorcycling

Do You Really Need A Sports Drink? It Could Be Adding Weight Gain

Do you bring a bottle of Gatorade to every workout? The big question is why?

A lot of people come to a cycling class or a workouts in general day in and day out and they are hydrating with a sports drink.  It’s great in making the right decision to hydrate during workouts but do we really need a sports drink to do this?  The short answer is no.

So what’s in a sports drink? They are essentially called “tasty sweat” with carbohydrate. Carbohydrates, potassium, sodium and water are the primary nutrients we lose during exercise and sweat.  Carbohydrates are our main energy source and potassium & sodium are necessary for muscle contractions.  However, besides water these nutrients are not necessary for individuals who work out less than an hour.  Many sport drink companies will try to convince you that you need them, but don’t let them confuse you.

If you are working in a very hot environment or working out longer than 60 minutes then you would need a sports drink to replace nutrients and re-hydrate.  Those individuals training for endurance events such as marathons and triathlons would be the ones to benefit from a sports drink. 

All sports drinks are not alike….they range from 14g to 17g of carbohydrates per 8 ounce of fluid.  Also, that when you drink a bottle of it you may be drinking 2-3 servings depending on the size bottle you choose.  That’s a lot of extra calories and sugar you don’t need if you are trying to lose weight and also working out 60 minutes or less per day.

So for those of you trying to lose a few extra pounds and can’t seem to do it, look to that sports drink you carry every day for your workouts….it may be the culprit.

We do have a Quench cooler dispensing excellent water.. Just bring your water bottle.

with help from velocityindoorcycling

13 Reasons To Exercise

1. Prevent Disease

Exercise has been proven to reduce the risk of just about every

single health problem known to man, from stroke to heart disease to

cancer and osteoporosis. Exercise is also a great defense against

type 2 diabetes, which is one of the most widely growing diseases of

our time.



2. Look Great

Exercise firms your body, improves posture and even makes your

skin glow. Looking your best is a wonderful result of regular

exercise.



3. Lose Weight and Keep It Off

Exercise burns fat and prevents future fat storage. If you want to

have a thinner, healthier body, exercise is the answer.



4. Have More Energy

Anyone who exercises regularly will tell you that they are more

energetic, less easily irritated and are more peaceful.



5. Sleep Better

Exercise boosts energy levels, but also wears you out. It makes you

feel more vibrant during the day and sleep better at night.



6.  Age Slower

Exercise is one of the most effective ways to fight aging. When you

age your body loses muscle and bone, while the loss of both are

drastically reduced with regular exercise. Exercise also helps reduce

inflammation.



7. Relieve Back Pain

In most cases, the best thing that you can do for back pain is to

move and strengthen those muscles. Consult your physician or

physical therapist for guidance.



8. Ease Depression

Exercise has been proven to reduce depression – sometimes even

as effectively as medication. Just chalk this up as yet another

amazing benefit to exercise.


9. Reduce Aches and Pains

By strengthening muscles around your damaged joints you're able

to use exercise to reduce joint pain and overall aches. Always

consult your physician before starting an exercise program,

especially if you have chronic joint pain.



10. Stay Mentally Sharp

Exercise has been shown to improve memory and other cognitive

functions, and seems to have a protective effect against dementia.

A Harvard University researcher called exercise "Miracle-Gro for the

brain."



11. Enjoy Your Lifestyle

Whatever it is that you love in life – your kids, travel, sports, fashion

- it is all more enjoyable when experienced in a fit and healthy body.

Exercise so that you are able to enjoy all the great things in life.



12. To Reduce Sick Days

People who exercise regularly are 50% less likely to call in sick to

work. A regular exercise program reduces colds and upper

respiratory infections.



13. To Boost Confidence

Being fit, feeling healthy and having energy are all building blocks to

having great confidence. There is no better confidence booster than

sticking with a regular exercise program.



Regular exercise gives you so many amazing benefits as you've seen from the above list. What are you waiting for? Get started at Velocity today! Email, call or swing by the studio…..Our Xpress class is great way to start, supplement, or continue.

with help from VIC

Foam Rollers for Cyclists and Runners

Using foam rollers to help muscle recovery and stretching.

If done properly, foam rolling can also be an effective way to promote circulation, which encourages the muscles to release the byproducts of exercise and bring fresh blood to the area. While it feels good to roll over tight muscles, the lasting effects aren’t necessarily the same as a massage. But a foam roller can aid in increasing flexibility, easing tightness and promoting recovery. Lying statically on a foam roller that’s placed vertically is also an excellent tool for breath and back work.

How to roll

Foam rollers come in various shapes and sizes. Some are grooved to provide deeper pressure, while others are made of a squishier foam, which is recommended for beginners. While they can become softer over time, unlike rollers made with a plastic shell, they’re still less painful on tight muscles.

Getting started

With a little creativity, you can hit most muscles with a foam roller. You can roll on the major leg muscles and hip flexors and roll up the back along the sides of the spine and to the traps or even on tight arms. 

A word on pain

One of the major concerns with foam rollers is that it’s difficult to control the pressure. In foam rolling, as in all massage, it’s important to start with a light pressure and gradually work deeper as the muscle allows. Many people start out too deep and find themselves in more pain, which usually leads to their foam roller collecting dust. Fascia's goal is to protect your muscles from damage. Come at it too hard or too fast and it will quickly tense up. If you persist, gritting your teeth, you’ll likely cause more pain and inflammation than you started with. Instead, try to roll when your muscles are warm, either right after exercise or a hot shower and start with light, slow strokes, working one muscle group at a time and easing off before you hit a joint. As the fascia warms and melts, it will invite deeper pressure, but you must be patient (and yes, it’s difficult to feel this release through a hunk of foam). Remember to breathe deeply, never holding your breath. If you feel your body resisting at any time, you’ve gone too deep and need to back off.

The bottom line

If a foam roller aids in your recovery or just feels good after a long ride, then by all means continue to do it. But try to see it as just one tool in an arsenal that includes stretching, hydration, and functional strength training. Use the foam roller to help provide feedback to identify what’s tight, sore or may be the beginning of an injury, but pay close attention to the pressure you’re applying to ensure you’re not doing more harm than good.

Do you use rollers? and are they helpful to you?

with help from Mud & Manolos

Nutritional ideas for your workouts

Avoid working out on an empty stomach.
If you haven’t eaten within the 2 hours prior to training grab a banana, an electrolyte drink, or something else that is light to keep your blood sugar steady.
•For shorter workouts (less than 45 minutes) a piece of fruit would suffice. Make sure it’s fruit that your stomach is familiar with and can easily digest.
•For a workout that’s 60-90 minutes, consider adding an electrolyte drink 1/3 or halfway through to ensure your body has a constant flow of carbs, and to prevent dehydration.
•With a workout over 90 or 120 minutes, then you’ll want to consider taking in a combination of liquid hydration along with some form of solid food: bar, rice, boiled potato, etc. Find out what works for you in terms of liquid and whole foods and you’ll be ahead of the competition!

Don’t miss your breakfast.
This seems to set the tone for how your body utilizes nutrients throughout the day. We often hear that people “aren’t hungry” when they get ready for the day, and that’s perfectly okay. Start with something simple like an egg and a piece of fruit, or a glass of milk and a granola bar. Try being consistent for a week, let your body adjust to having nutrients in the morning and then you can progress from there.
Blood sugar should rise and be more stable with a protein/carb combo. For more sustained energy, add in some healthy fats; for example add avocado to that egg or put some almond butter in a smoothie or on your toast. You’ll stay full for hours to come and energy for that mid-day workout will be better than expected. (Vegan-Breakfast 1 Apple / 1 Orange 1 bowl of steel cut oats 1 protein shake.)

Never skip your recovery meal.
If you’re skipping recovery nutrition, you’re skipping out on the ability to produce results from your training program. Figure out what recovery protocol works for your training, implement it within the precious 30-45 minutes after your workout, and eat within another 90 minutes after that…watch your performance soar.
Why is it recommended that you eat within 30-45 minutes after their session? Science shows, the good old “recovery window” starts to close within 45-60 minutes. Liquid recovery nutrition seems to be easier on the stomach, digests quicker and can be more convenient to use if you’re not at home to prep anything. Stash a protein shake or some amino acids in your gear bag so you can down it when you’re done. Then, when you get home, get in an equally distributed meal: some complex carbs, protein, vegetables and some omega fats. This will again, re-stabilize blood sugar and keep your body moving forward! (Vegan-fresh fruit with protein powder or medium-firm tofu makes an excellent post-workout combination. You could blend these together with soy milk and chia seeds for an easily-digestible smoothie.)

Get in a nutrient-dense snack before bed.
Some healthy fats, nuts, berries, protein - foods that will not spike blood sugar, but help keep it from dropping during the night.
Often times the question is, “Shouldn’t I not eat after X time in the evening?” I guess you could say there’s a mental benefit to feeling good about not overeating or self control about what you’re putting into your body. However, from the perspective of fueling for sport, there’s not a lot of physiological benefit to fasting before bed; we know blood sugar is rapidly depleted during sleep to sustain the body’s processes. Furthermore, if we restrict nutrient intake, what would the body rebuild from during the evening?
(Vegan-before bed 1/2 protein shake or toast with nut butter [rye bread]).

Based up a Training Peaks Post

Adult cardio… How much is needed?

Aerobic activity – what counts?

Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time.

Intensity is how hard your body is working during aerobic activity.

How do you know if you're doing light, moderate, or vigorous intensity aerobic activities? For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
Walking fast
Doing water aerobics, riding a bike on level ground or with few hills (this is achieved in our Xpress endurance ride).

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
Jogging or running, swimming laps, riding a bike fast or on hills. (this is achieved in our 30 minute Velocity Xpress interval ride).

You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time. If you haven't been very active lately, increase your activity level slowly. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about doing physical activity that is right for you.

30 minutes of high intensity training two to three times per week will meet many of the aerobic requirements mentioned above. Our 30 minute Velocity Xpress class will take you to the correct aerobic level slowly.  You will achieve moderate to vigorous intensity after a few weeks.

No matter what you chose, the most important part is getting started.  Find what is right for you.  Assemble a group of your friends and try a class together.  Most first time classes are free.  Find something as a group, cement the time slot in your calendar and stick to it.  You owe it to your body.

CDC Dec..2011

5 Ways Cycling Can Make You a Stronger Runner

Five Ways Cycling Can Make You a Stronger Runner

#5: The Brick Workout (which actually looks nothing like whatever it is she’s doing)Admit it — you runners love to poke fun at us cyclists.

We’re dork-ish looking people in padded-ass shorts who think it’s fun to spend hours pedaling away through roads and up mountains, and in indoor cycling classes visualizing we’re in the Tour de France or riding in a Giro.

But those of us who both run and cycle know a secret: cycling helps make you a better runner.

Many runners turn to cycling after injury- that is, they’re forced into riding a bike to stay sane while rehabilitating a stress fracture or joint pain. However, they soon discover something remarkable when they return to running — cycling actually made them better than ever before!

How cycling can make you a better runner

If you’re a runner, you might want to consider joining the ranks of Lance wannabes. Even if you’re not injured, riding a bike is an excellent cross-training activity, one which can improve your running performance significantly. Here’s why:

1. It’s a great form of active recovery.

It’s a story as old as running itself: You do your long run on Sunday, and come Monday morning, you don’t want to get off the couch, much less do any sort of active movement. For many, an easy jog the day after a long, hard run is about as much fun as a root canal.

But active recovery, such as moving your legs with an easy bike ride, can increase blood flow, flush out lactate, reduce muscle and joint stiffness, and help you get back on the trails sooner than if you were to just sit on the couch drinking beer. (Not that I’m saying sitting on the couch drinking beer is bad. Just, you know, do it after your bike ride.)

2. You’ll build strength in complementary muscles.

If your workouts are exclusive to running, you’re only building up certain sets of muscles to perform certain functions. Though your running muscles will become stronger initially, at some point you’ll plateau, because doing the same thing every day will eventually stop yielding results.

When you start cycling, you’re using muscles in your legs and core that complement the muscles used for running, making you stronger, more efficient, and yes — faster.

3. Leg turnover will increase like whoa.

Pedaling a bike requires consistent motion and a steady, smooth cadence. Sound familiar? That’s because the exact same thing is true for running. The world’s best marathoners have a leg turnover rate of about 180 steps per minute. ChiRunning, a form of run coaching with a focus on efficiency and injury prevention, suggests a cadence of 174-180 footfalls per minute.

Your cadence on the bike can transfer to running. Start by trying to achieve a 90 rpm (or revolutions of both pedals per minute) on the bike in an easier gear. Once you can hit this rate, move to your harder gears while maintaining the 90 rpm cadence.

4. Your ankles, knees, and hips will thank you.

Runners, especially those who do longer races like marathons and ultras, put a pounding on their body. Because of this, it’s hard for some to maintain high mileage without injury.

Cycling gives you a good workout without the impact of a run. If you’re not comfortable with replacing an entire run workout with a session on the bike, even substituting a portion of your run with a cycling workout can make your joints happy. Which brings me to my next point:

5. You can replicate the feeling of a long run…without actually doing a long run.

The secret to this is the brick workout, where you go from a bike ride to a run with no interruption in between. Though the term “brick” refers to the two disciplines pushed together in one workout, some athletes will swear it actually refers to the fact that running off the bike makes your legs feel like bricks.

If you’ve never done a brick workout before, you should ease into these gradually. Start with a 10 mile bike ride at a hard pace, immediately followed by a 1 mile run. Your legs will feel sluggish, as if you’ve already run a long way, but they won’t have taken the pounding they otherwise would have. Focus on good form and finishing strong. If the 10:1 brick feels good, gradually increase your mileage for the bike and the run (or immediately repeat the 10:1 brick for a different kind of challenge!).

From Susan Lacke (no meat athlete)

Best Time of Day to Exercise

What is the best time of day to exercise?

While there is specific research being conducted on this topic, unfortunately the answer to the question, "What is the best time for exercise?" varies based upon the specific question you ask, your training goals, and your exercise adherence.

Here are some of the latest specific research findings:

Late Afternoon is Best for Exercise

Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking).

Strength is Greater in the Afternoon

Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon.

Endurance is Greater in the Afternoon

Aerobic capacity (endurance) is approximately 4percent higher in the afternoon.

Injuries Are Less Likely in the Afternoon

Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured.

Morning Exercisers Are More Consistent

Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes.

Evening Exercise and Sleep

Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it's not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.


When do you like to exercise? What works best for you? Maybe a combination of different times will increase your willingness to exercise.  But remember anytime is a good time as long as you do it.