In plain terms, a surge is when you double your leg speed and increase resistance in short bursts. The surge is a type of high intensity interval training (HIIT), so if you’re not out of breath after a surge, you’re doing it wrong. Lucky for you the surge can be done either sitting or standing. Just make sure that you keep your perfect form because you can start to slack off once you get tired.
Drafting while cycling is a time to focus in on the ride and your form. It’s a time to put all energy and thoughts into the move, and bring your awareness internally. Here is a quick drafting 101 lesson to show you why incorporating a hill draft into your ride is beneficial.
This month we’re going to take a closer look on how you can get the best workout with the best form. Though you might not be focusing on it, the way you push and pull your legs affects the way you ride. They key aspect for a perfect pedal stroke is to synchronize the push of one leg with the pull of the other. This perfect balance will provide a better workout, while protecting your joints.
Every month we challenge our staff to work on improving one movement or exercise that we use in classes. We focus on form and strength, challenging each other to become better everyday. This month we want to let you in on the challenge! Keep reading to learn more about our movement of the month and what you can do to continue to improve!
Movement: Hill Corners
At SPIRE, we want you to have the very best experience. Stretching is a key part to a workout. SPIRE’s Cycling and Rowing classes offer warm up and cool down exercises during class, however preparing your body for class is important. In order for you to gain a full range of motion, stretching before and after class on your own is very important!
'Five, Six, Seven, Eight. Here we go!' - This count is heard every cycling class before the class starts a new move or position. It may take one or two 'counts' for you to feel the rhythm with the class, but when you finally pedal to the beat, there is a sense of accomplishment and confidence. You continue class with pride and a smile on our face ready to face the next challenge.
Have you ever wondered what some of the terms used in a class actually mean? Sitting in Crew or Cycling might be slightly confusing when you don’t understand what the instructor is asking you to do. You might hear ‘let’s clip-in, calibrate, and get ready for in first hand position but make sure you are out of the saddle,’ or ‘hey everyone, prepare for a 500 meter sprint, make sure you are tightening your core, and don’t get any slack on your rower at the catch.’ – You might be thinking what did the Instructor just say? I haven’t even sat down yet!
Do you ever wonder why people wear clip-in shoes when cycling? Since when did Velcro shoes become a big trend? You may have asked yourself, is there really a big difference between cycling shoes and your regular tennis shoes? It's time to make the switch and wear cycling shoes. Here are five reasons why:
SPIRE's indoor cycling workout is set to energizing music and delivers an incredible cardio workout. The SPIRE RIDE is open to all fitness levels and is designed to strengthen and tone your thighs, glutes, calves and core while burning maximum calories (more than 500 calories in a 45 minute class!). Here are a few tips before heading into your first class.