Archive for April, 2012

“What Happens in a Spinning® Class” – a video review

By Jennifer Sage On April 28, 2012 No Comments
Spinning instructor Peggy Dyer

Spinning® instructor Peggy Dyer

An instructor sent me this link in Facebook to a video on About.com titled “What Happens in a Spinning Class.” (I am unable to embed the video here).

Sometimes the things you read or watch on About.com are a bit iffy, because they don’t always seek out experts who have a solid background in what they are talking about – especially some of the fitness advice. So when I saw the title “What Happens in a Spinning Class” I have to admit, I prepared myself for the worst. I had visions of them lifting weights and doing pushups on the bike, and pedaling at breakneck cadences while bouncing around like popcorn.

But, I was in for a pleasant surprised… Hey, it’s Peggy Dyer! I know Peggy, and she does an awesome job

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The embarrassing 1980’s – ya gotta love ’em!

By Jennifer Sage On April 25, 2012 5 Comments

Who else remembers this – The Crystal Light Aerobics Championships of the 1980’s? I remember dreaming about competing. I was one of those teal and fuscia unitard and thong-wearing, leg-warmer and head-band sporting, kick-as-high-as-you-can aerobics instructors of the 1980’s. (yup, I’m dating myself!) Man was that a crazy (but fun) time. I lived in San Francisco and André Houle of the SF Bay Club (where I dreamed of teaching aerobics) was one of the big winners every year.

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Schmidt’s Workout Video – this will make you smile!

By Jennifer Sage On April 24, 2012 1 Comment

This is too funny!

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A ROCKING review of an indoor cycling studio – by a world-class Ironman triathlete!

By Jennifer Sage On April 23, 2012 2 Comments

Spining studioGood reviews of your indoor cycling studio are important. Excellent ones are even better. But when you get a rockin’ review from a world class triathlete (especially one who is going to race Lance Armstrong), then you’ve knocked it out of the stratosphere!

ICA member Kathy Erlich-Sheffer opened up Cycledelic studio last summer in Rochester, New York. I’ve known her for several years and watched as she has gone from dreaming about her own studio, to the scary steps of leasing the space and deciding on bikes, to hiring instructors to opening her doors. She and her staff of instructors are devoted to keeping it real. They still get the student who comes in and wants to lift weights in class “like they do down in New

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Energia Magica – don’t miss this epic climb if you are in NY!

By Jennifer Sage On April 22, 2012 No Comments

I just taught the Energia Magica ride at the Fitness Fest in Scottsdale Arizona, and it reminded me why I love, love, love this ride. I know you will too!Spinning climb

“Magical Energy” Spinning Ride

It is such an epic climb, so reminiscent of a true, challenging outdoor ride in majestic mountains. The cues are so different than any I’ve ever used, the concept is different – it’s truly a “magical energy” ride! I am teaching this in New York City on Friday May 11 at 6:30 pm. Please come ride it with me – imagine you have a huge climbing goal in the Alpes or Rocky Mountains – this will take you there!

Click here for more information and to sign up. And thanks to

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Cycling Training – Fact, Fiction, Formula or Philosophy?

By Jennifer Sage On April 20, 2012 No Comments

This is from Gene Nacey’s (founder, Cycling Fusion) new blog Evidence Based Cycling. Gene and I share a similar passion of merging indoor and outdoor cycling, as well as working to spread the word of indoor training techniques based on science and proper training principles utilized by the top cycling coaches. You know, evidence-based cycling! The title of Gene’s blog is brilliant, isn’t it? I for one will be following this closely, and will contribute whatever I can to his goal of doing our own research to help this industry do its homework.

Gene has agreed to post his ramblings here on Sage Cycling. Make sure to follow his new blog as well, and to like Cycling Fusion on Facebook. Enjoy!

Cycling Training – Fact, Fiction, Formula

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A reminder of why we ride (and stay off the treadmill)

By Jennifer Sage On April 19, 2012 No Comments

Your morning humor: yet another reminder why many of us ride indoor bikes instead of run on the treadmill!

There’s actually some Darwinism going on here…. 😉


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Marathoners prepare to run in the heat in Boston – “dangerously hot”

By Jennifer Sage On April 16, 2012 No Comments

First of all, good luck to all the runners in tomorrow’s Boston Marathon. I am always in awe of someone who can run for over 26 miles!

Mother Nature is planning a hot day in Boston, quite unusual for this early in the year. Here is an article by the Running Doc in the NY Daily News called Will 84-degree heat prove dangerous in Monday’s Boston Marathon? He gives specific tips for handling the heat, and mentions that whenever weather turns hot, there are more people who become ill at races.

This is a no-brainer, isn’t it? Heat can cause illness, injury or even death. One of the largest marathons in the world is taking huge steps to mitigate the risks to its runners, and it will be up to the runners

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8 Great Ways to Keep Your Students Coming Back! Guest Blogger

By Jennifer Sage On April 13, 2012 5 Comments

Today’s Guest Blog is Jennifer Lynn of Studio S in Cincinnati, Ohio.

“The journey of thousand miles begins with a single revolution..”

Isn’t that how the saying goes?

The first day to the 524,600th day….where do I begin?

I was so excited to reminisce about the first day of my life as a spinning instructor. I distinctly remember walking into a class full of curious and excited members! The class was slated for 9:30am MWF and I was taking on a group of dedicated folks…who had expectations….

I prepare to teach class: set up the stereo, my bike, student bikes, and try to keep my heart rate in check…adrenaline is pumping…and so are my nerves. The clock strikes 9:30am and away we go…little did I know that my MWF class would become a group of folks with whom I would spend the next 6 years of my life teaching and befriending. How amazing!

How did

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Real Sprinting: here’s how to do it!

By Jennifer Sage On April 12, 2012 4 Comments

Sprinting in Spinning

This is good timing – Bicycling magazine had a post yesterday on How to Sprint Like You Mean It. A few days ago I posted a link to Clair Cafaro’s post asking why many indoor cycling instructors turn DOWN the resistance to sprint, which is the opposite of what should be done if you want to, you know….sprint!

Here are a few quotes from this Bicycling magazine article with advice from World Cup mountain bike racer (and Olympic hopeful) Willow Rockwell. These quotes emphasize the importance of having a fair amount of resistance (gear) and going all out.

When inserting sprinting into her training, Rockwell says:

If there’s a small hill, I just stand up and hammer to the top.

In cycling lingo, “hammer” means

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