All our instructors are
certified through Mad Dogg Athletics and follow the guidelines
of the Spinning® program designed by Johnny G.
SPRFC is an authorized Spinning Facility
www.spinning.com |
Spinning® is an addictive blend of sweat,
endorphins, and imagination that has quickly become a phenonmenon
for participants of all fitness levels.
Whether
you are a beginner or skilled athlete, everyone starts at the
same time and successfully completes a 40-minute session together.
It is very easy to train at high intensities
during a Spinning® ride; that is why we recommend you wear
a heart rate monitor so you do not over do it. Inform the instructor
it's your first class, so you the bike can be set properly and
you are shown the different hand positions that are used.
Enjoy the ride! |
| First Time Spinners® Please arrive
15 minutes prior to the start of the class so the instructor
can assist you with setup and safety. |
 |
| The Spinning® Program incorporates five
primary Energy Zones: |
Recovery. Heart training range 50% - 65%
of max. The goal is to relax and accumulate energy. the body
should feel like it has been gently massaged.
This
essential component is often the least practiced. We all know
how to push, but few know how to rest, visualize and breathe. |
| Endurance. Heart training range 65% - 75%
of max. The goal is even application of energy for sustained
periods, training the body to be more efficient while developing
aerobic capacity and resisting fatigue. The majority of training
should be endurance. |
Strength. Heart training range 75%
- 85% of max. The goal is to develop muscular endurance and
power that involves steady, consistent pedaling with heavy resistance.
This training builds cardiovascular strength
to handle a slightly uncomfortable pace. Pacing is important
and recovery is critical. |
Interval. Heart training range 65% - 92%
of max. The goal is to develop the ability to recover quickly
after work efforts.
The emphasis is
on speed, tempo, timing and rythmn. Interval training develops
the mental ability to use breathing and visulaization to assist
in quick recovery. |
Race Day . Heart training range 80% - 92%
of max. The goal is to use the fitness level that you have built
through training in the other Energy Zones to reach your peak
performance.
Race Day is when you put
your base level training from Endurance Zone ride, plus cardiovascular
and leg strength obtained through Strength Zone training.
Heart Rate monitors required! |
 |
This class is an excellent class for those who
have never tried Spinning® before,or for those that need
a refresher course. Time will be spent on set up and becoming
familiar with the Spinner®
The instructor
will go over the 3 hand positions and 5 moves that make up a
Spinning® profile and then lead the class in a twenty minute
ride.
An excellent class to start the
Spinning® program with! |
| |
