New Year New Beginnings

Happy New Year Everyone!

I hope your new year is starting out with smiles and fun! My new year has started out with some fun new beginnings! I’m now teaching spinning at SOS Image in Minot! What happened at the YMCA got around Minot in less than an hour after it happened. I had several job offers from other gyms before the day was out. All of them were amazing offers, and I was beyond flattered to know I was a valued instructor.

Sara, owner, at SOS Image called me and asked if I would like to come to her gym and start a spinning program there along with aerial yoga classes which would begin in the summer. Of course I jumped at this opportunity! I’ve been dying to teach aerial yoga. (click here to check out just some of my aerial yoga adventures.) It was like one door closed for me and a whole entire garage door opened! I couldn’t be more thankful. Within the week Sara had ordered 11 bikes, and I was back to teaching spin in December! I have 6 classes each week with 1 Saturday class each month. We will be adding more spin classes on as we add on more instructors. For now, check out our monthly schedule here.

We are riding on the Spinner Pro+ bikes. We are also using the Star Trac group cycle computers.

I’m loving my new adventure at SOS Image! Some of my amazing friends came over to take my classes at SOS and I have a new set of regulars that are already hooked on spinning and the awesome workout you get!

Now for a new spin ride for y’all!

I’m heading to Florida for the weekend to work on more aerial yoga training at CircuSoul! I already have one certification in aerial yoga, but I want a full 200 RYT Yoga Alliance approved aerial yoga certificate. Kerry at Circusoul has put an amazing 200 hour aerial program together. I got to know Kerry over 2 years ago when I first really got into aerial yoga, and I finally have the excuse/chance to train with him!

Sara will be subbing my Friday classes. I put together this ride for her to teach, and I wanted to share it with y’all. There isn’t a playlist to go with it, because I know Sara will want to choose her own music. She is totally hooked on the 90s just like me, so my guess is it will be an awesome 90s rockin’ playlist. I’ll get her playlist for ya when she puts it together.

I get a lot of emails about my rides and questions about breaking down how I teach and cue my classes. When I typed up this ride, I added more details to it. Keep sending me your questions if you have them!

Enjoy your ride!

Sara’s First Ride!!

Warm-Up

My warmups are always 2 songs in length
Make sure you remind all the riders that this is THEIR RIDE, and to please do what you can do. Here is what else I usually say: “If you need to sit at any time please sit. If the resistance is too much for you please take some off. I’m just here to guide you on your ride, and help you get a great workout. I don’t expect you to do everything I’m doing or what others are doing. This is YOUR RIDE! So let’s ride and have some fun!”
The first song is usually 3-3:30
- Stay seated and warm those legs up 90-100 RPMS
For the second song I choose a song that is about 4-4:30 in length. I have everyone alternating between standing and 3^rd on a standing flat
- For beginners I ask them to work between 70-75 RPMs on their standing flat
- For intermediate I ask them to work between 75-80 RPMs on their standing flat
- For advanced I ask them to work 80+ RPMs on their standing flat

Section 1:

1 min Climb in 3^rd medium hill 70-75 RPMs
15 sec Seated Sprint 2x (take 15 sec to recover between sprints)
1 min Climb in 3^rdheavy hill 60-70 RPMs
15 sec Seated Sprint 2x (take 15 sec to recover between sprints)
1 min Climb in 3^rd medium hill 70-75 RPMs
15 sec Seated Sprint 2

Section 2:

For this section you will again be working on a medium hill. Beginners add resistance till you are at 75 RPMs. Advanced and Intermediate riders add resistance till you are at 70 RPMs.

Note: When they are sprinting if they can go over 100 RPMs they need to ADD more resistance.

15 sec standing climb in 3rd
45 sec seated climb
15 sec sprint
Repeat
30 sec standing climb in 3rd
30 sec seated climb
15 sec sprint
Repeat
45 sec standing climb in 3rd
15 sec seated climb
15 sec sprint
Repeat
Take a 1-1:30 recovery
60 sec standing climb in 3rd
15 sprint
Repeat 3x
Take a 1 min recovery
45 standing climb in 3rd
15 sec seated
15 sec sprint
Repeat
30 sec standing climb in 3rd
30 sec seated climb
15 sec sprint
Repeat
15 sec standing climb in 3rd
45 sec seated climb
60 sec sprint/run
Repeat

Recover

Seated 90-110 RPMs

Section 3:

For this section you will be doing a loop. For each round of the loop you will progress up a hill. For the first round you will be on a light hill. Everyone begins by adding resistance till they are at 80 RPMs. On the second time though I have Advanced and Intermediate at 70 RPMs with Beginners 75 RPMs. For your final round of the loop Advanced and Intermediate at 60 RPMs with Beginners 65-68 RPMs