Cadence Cadence Cadence

Well, the coaches talk about it incessantly in class and, now that the newer spin bikes come with computers on them, we can keep better track of it. What is it? It's cadence!
Going into week 10of Iron Horse Training, we'll be focusing on cadence as well as gearing and climbing. we'll talk about what a proper cadence is and why is it important, how to achieve a higher cadence, gearing, and climbing position. We'll put additional focus on relaxation techniques for climbing long distances because pushing as hard as you can the whole time won't get you very far. See you in class!

Recovery?

Hello All and welcome to Week 7 of Iron Horse Training. Let's think this week (and really every week) about Recovery! Let's also think about relaxation and stretching. Recovery is extremely important in training. Keep in mind that adequate recovery will ensure that you are getting the most out of this training we participate in.
One way to gauge recovery is by using heart rate; if we spend all of our time in the pink, orange, or red zones, we're not allowing our bodies to recover during a ride - that is why your spin instructors train you using segments or high and low intensity...or intervals. Other points to focus on this week are: the importance of relaxing on the bike for comfort and longevity, stretching, staying hydrated to help with recovery, what to do if you are not recovering enough.
Ask questions, spin perfect circles, and drink lots of water.