After my post this morning I need to pack and get ready to leave for my St. Augustine trip! I’m so pumped! The dogs will be staying at the Doggy Daycare in town, which they always enjoy (and come back completely exhausted from playing all day!).
I have not posted my dinners the last couple of nights because I had the same thing: turkey enchiladas! I liked them that much that I could have them three days in a row! (well, that and the fact that I don’t like food going to waste!)
I did, however, grab a bag of M&Ms at Walmart last night while restocking on Sabra Hummus and getting a birthday card for someone. I enjoyed these last night after my dinner. I think M&Ms are my favorite candy!
**Do you have a favorite candy?**
Friday’s Workout & Indoor Cycling 101
This morning I taught an Indoor Cycling class at 6:30AM. The class is 45 minutes long, which I find is the right amount of time for this class. 60 minutes can be a bit much for some people to be on a bike. Me? I could spend hours on it, but I’m a freak 😉
So what is Indoor Cycling?
Indoor Cycling is a Group Exercise class that uses indoor stationary bikes to simulate road cycling. During class we do different types of “rides” to simulate different environments, such as climbing a hill, riding on a flat road, and racing.
Music is very important in this type of class in my opinion. I like to have the song “match” the ride we are doing. If we are doing intervals or sprints, I like fast-paced music with a good beat. If we are climbing a tough hill I’ll have a slower, but intense, song. Click here to read about some benefits of taking Indoor Cycling classes!
Here is what I did today in my class
I start with a 5 minute warm up. I instruct participants to keep the gear lighter (the gear on our bikes range from 1-24) and their RPM (speed) between 70-90. They can see these numbers on their screen:
After the warm up, we go into our first “Ride”. Today we started with a “fast flat” road. I instructed them to have at least a gear of 5 on their bike and to increaes their RPM between 100-110. They had to maintain this pace for 10 minutes.
Next we did some “rolling hills”.
We alternated periods of standing climbs, at a heavy resitance, with periods of rest or going “down hill”. We did this for 10 minutes
Lastly, we ended with intervals.
We did 10 sets of sprints
20 second sprints with a 40 second recovery period
We finished up with 5 minutes of a flat road ride
And 5 minutes of stretching off the bike
Next week I’ll talk more in depth about the music I like to play for an Indoor Cycling and give some sample playlists! Also, you can do this type of workout on your own using a regular stationary bike. I would not stand on these types of bikes though, they’re built a bit differently then a traditional “spinning”/”group cycling” bike.
This morning after cycling I opted for another ‘hearty’ breakfast like I had the other day. Today’s meal included:
An omelett made with 2 egg whites, 1 whole egg, mozzerella cheese, and spinach
Light whole grain English Muffin
Time to go pack for FLORIDA!
I hope you all have amazing weekends!