5 Way to Make the Most of your Velocity Ryding Experience

Vary the intensity: When you start out, it is best to begin with a low-intensity workout. However, as you build your endurance, you should up the intensity of your workout. You will see better results, especially in terms of weight loss with varying from moderate to high intensity aerobic workouts.

Vary your workout length: You don’t need to work out in 60 minutes (Standard Class) chunks every time. Occasionally it is beneficial to vary the length of your work out at a higher intensity 30 minutes (Xpress Class) or at lower intensities for 90 minutes (combine Standard and Xpress Class).

Stay hydrated: Make sure you are getting plenty of water throughout the day. Drinking a great deal just before you exercise is not the best option, since it can take two hours for your body to absorb the water. You can take sips throughout your workout, though. But your best bet is to get in the habit of drinking water throughout the day.

Don’t neglect the protein: Many people forget the importance of protein. If you are working out, you need to have the amino acids that provide building blocks for muscles. While you don’t need to eat a ton of protein, you should make sure you are getting some from lean sources, like legumes, fish and chicken. You can also get protein from shakes.

Eat carbs: If you want the energy to do workouts that are more effective, you need carbs. This doesn’t mean that your workout will be enhanced by a bunch of sugar, though. Good nutrition from carbs means focusing on fruits and vegetables and whole grains for most of your carb sources. If you drink a protein shake, add a banana, which is a great source of healthy carbs.

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