Van Tubb's Spin Class

[Jackie]

Cleo's Firehouse Spinning class is starting soon!
Come join us for a winter full of spinning using the most custom fit
machine possible……… your own bike!
Here are the details:
Classes will meet Monday and Thursday nights with a few exceptions for
holidays.
The doors open at 5:45 for bike setup and warm up. Core strengthening
exercise in the 5 Alarm GymTM will be held from 6:00-6:30 (not
mandatory butt beneficial), then on the bike at 6:45 for an hour
fifteen to an hour thirty of spinning, useless trivia, and fun! Biking
videos and music videos shown in CleoVisionTM on two big screens with
music piped in via Mojo's BigWoofTM Sound System. There will be
limited storage for trainers and bikes if you prefer to store at the
FireHouse. Class will be limited to the first 25 riders. The cost of
the class is 160.00 US.

The goals of the class are as follows:
Have fun and make it through the winter without going crazy. Train
and build to improve fitness and bike riding skills for stronger
riding in tours, crits, road racing, time trials, and climbing.
Maximize on the bike or running results with Core Stability training,
overall strengthening and flexibility. Improve form and bike fit/
position on the bike to allow stronger-longer rides with less fatigue,
pain, and injury. Gain education of periodization training which helps
prevent overtraining and allows for better performance and gives an
understanding of how to peak for an event. You also get a chance to
meet active people who share your love for the bike (you do love your
bike don’t you?) and potential riding buddies for years to come.

You will need the following:
1.)A bike
2.)A trainer to put your bike on
3.) Yourself.

The following are highly recommended:
a heart rate monitor, a powermeter (a way to measure watts or power
output), or bike computer(via computer with back wheel pick up). This
allows you to monitor real progress!! A towel (or two) A water bottle
(or two) If you don't have any of the required or recommended items
send me an e-mail we can help you.

The address is:
101 S Martinson St. (Douglas and Martinson). This is 3 blocks west of
Seneca on Douglas on the south side of the street. Turn in just west
of the cross walk signal directly across from the original Nu Way
sandwich shop. E-mail me at cleosb...@sbcglobal.net or call me
at 259-7613 to reserve your spot or with any questions.
Ride and Smile, Van

[Beth McGilley]

thanks for posting Jackie!

this is a great opportunity esp for those interested in learning about more focused off season training. plus its FUN...and we win prizes :)

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