Spynergy

Welcome to Spynergy! Top 8 things to know

billpryor — Thu, 22 Apr 2010 13:07:09 +0000

1) We believe a workout can be outstanding AND fun
2) These classes are exceptional, low-impact, cardio-fitness sessions (most are 50 minutes)
3) Classes are for all levels: beginners and experts can adapt the workout to their own goals
4) Our online schedule and reservation system make it simple to book classes from anywhere
5) We love to hear your questions and comments
6) Instructors and music are most important: we try to get the best of both
7) Your first class is always free ( we also have a free “intro to spin” session on the schedule)
8) We believe a workout can be outstanding AND fun (did we mention this already?)

Introduction to spin

billpryor — Wed, 14 Apr 2010 13:18:14 +0000

If you have never been to an indoor cycling or spin class, here is a video to de-mystify this great cardio exercise. It introduces the basics of attending a class and answers general questions.

Frequently asked questions

billpryor — Wed, 14 Apr 2010 13:06:29 +0000

Questions we are often asked. Scroll down to read answers:

What types of classes do you offer?
Is there a beginner’s class I can go to?
What about fitness benefits and calories burned?
Equipment: pedals, shoes, bikes, stuff to bring?
Is this for outdoor cyclists?
How often should I come?

What types of classes do you offer?
Most of our classes are 50 minutes long and tend to be “interval” training…..that is, high exertion followed by recovery. Indoor cycling is a tremendous way to burn calories, up your metabolism and improve cardio fitness. The experience in each class varies depending primarily on the instructor’s style, and their musical selections. To learn more about an individual teacher’s style, you can click their name on the schedule page (see link to the right). We encourage instructors to be creative with music, and use a variety of genres. This really keeps the classes motivational…….even inspirational, and most importantly……fun!

What types of classes do you offer?

Specialty classes you will see on the shedule from time to time: 90 minute “endurance” class, Teen cycle, Musical themes: Motown, U2, Grateful Dead, 80′s, 90′s, Women with attitude, Reggae/Ska, and a lot, lot more. (Note: musical themes and song recommendations are always encouraged!)

Is there a beginner’s class I can go to?
We do have an “intro” class on the schedule if you would like a brief primer before your first class……but you can also just come a few minutes early to a regular class. One of the great things about spin classes is that they can be adapted to any fitness level. With proper coaching, you can adabpt the level of the workout to your own goals and abilities. You’ll be amazed at how quickly your fitness and strength will build. Our teachers will actively coach you through the basics on your first few visits.

What about fitness benefits and calories burned?
We love this question.�
Per the U.S. Department of Health “…..regular physical activity substantially reduces the risk of coronary disease, stroke, colon cancer, diabetes and high blood pressure…..and helps to control weight, contributes to healthy bones, muscles and joints….reduces symptoms of anxiety and depression…” Need we go on? Cycling is also “low-impact” without the joint stress that you get from “ground-pounding” sports and activities. It is therefore “soft” on your knees, hips, back and other joints.

Calories burned? This all depends on the individual and the amount of exertion used. Cyclists in a spin class working hard can burn from 400-800 calories in a 50 to 55 minute workout such as sessions.

Equipment: pedals, shoes, bikes, stuff to bring?
Dress in cool clothing or layers — the workout gets warm. Many people wear cycling shorts — they are not absolutely necessary, but are great for easing saddle soreness (especially in the first few classes). Bring a bottle for water, we provide towels. Sneakers are absolutely fine but “clip-in” cycling shoes also work. We have Schwinn Evolution Pro bikes that are in excellent condition. We recommend SPD cleats and our bikes will accept SPD or LOOK.�
The only other two things we ask you to bring are a smile and a positive attitude!

Is this for outdoor cyclists?
Most of our riders are not regular outside riders, but 25% are highly active road and mountain bikers —- they find this an excellent interval training workout for building strength and endurance and working on cadence.

How often should I come?
Depends —- on your own schedule and your other fitness and exercise activities. Cardio fitness is recommended 3 to 4 times per week — we have riders who come that often, but many ride once or twice. The average is about 2 per week. At that level, you will feel results.

100 Nutrition tips for a longer life!

billpryor — Tue, 13 Apr 2010 18:18:43 +0000

We don’t believe in diets, especially fad diets, but January is certainly a convenient time to look at the way you eat and to make some decisions about how your eating affects your fitness (and longevity!)There’s a whole buncha tips here — categorized even. We went through and picked some of the more interesting ones, but if you have a moment read all 100, it’s a good exercise:

try dark chocolate. Not ideal, but has antioxidants and much better than milk
Fill up on the good foods first, when you are craving the junk
Eat Half (or even 3/4) when out at restaurants. They usually serve too much. It adds up!
Be careful on the beverages, lots have many calories
Whole grain foods keep you fuller longer
Eat foods with color in them in variety
Shop the perimeter of the store, avoid the packaged, canned and frozen stuff in the middle
Hair and skin look better when you eat protein

Full List of 100 Tips Click Here

Sunny day, Happy songs, Bill's playlist

billpryor — Tue, 13 Apr 2010 18:09:20 +0000

As noted in class this morning, it seemed when the sun burst through this weekend that we became flooded with gladness. The songs were chosen to reflect his positive energy! Honestly, don’t we appreciate sunshine more than the people who have it all the time?

Feelin’ all right – Joe Cocker, Born of Frustration – James, Jammin’ Bob – Marley, Good Lovin’ – The Rascals, Honey Baby (unknown artist), Good thing – Fine Young Cannibals, I’m Free – Soup Dragons, I’m so Glad – The Code Talkers, Did Ya Ever Look so Nice – The Samples, Shine Your Light – The Mavericks, Brown-eyed Girl – Steel Pulse, Slippery People - Talking Heads, What I Like About You – Romantics

Riding inside, riding outside: different, both great

billpryor — Mon, 12 Apr 2010 18:31:30 +0000

We ride outside, we ride inside…..we love both.

Yes, we run an indoor studio, but we love the idea of cycling of all kinds. The benefits of indoor and outdoor riding are awesome in so many ways!

About 25% of Spynergy riders are also serious about their outdoor riding. They do both inside and outside riding. The vast majority of our spinners do NOT ride outside….ever.

Riding inside and outside are different………and the same.

The same because they are both rhythmic, low impact, cardio exercise. While fundamentally solitary endeavours, indoor and outdoor cycling are often done in groups and can be social. Both workouts can be intense….but both can be moderated. Both are exercise that experts agree is ideal for a range of health and fitness related goals.

How do they differ? Other than the obvious (you don’t need a helmet indoors, the sun shines outdoors), there are differences that make the workouts somewhat distinct. One is time spent. Spin classes are an “in and out” workout. In less than an hour, you can burn huge energy. With time pressures everywhere, the “exercise value per minute” is extremely high in a spin class. With outdoor cycling, equipment and preparation and clean up issues add significantly to the average ride — but you get scenery!

Outdoor rides tend to be a more varied mix of endurance and interval training, indoor rides focus more on intervals. Intervals (intermittent periods of high exertion) tend to be longer outside, leading to a very different feel and experience.

In either workout, you can work hard….or not. In both workouts the presence of other riders around you tends to motivate. Indoors, the music keeps you alert, outdoors it’s the presence of cars.

Spinning is great aerobic training for outside riding. Some outdoor cyclists complain that the cadence and saddle positions in spin class do not simulate outside riding —- but even the most ardent admit that there is tremendous heart rate work in a good spin class, not to mention the toning of key muscle groups.

Spinners who don’t ride outside usually cite traffic and safety concerns, or sometimes technophobia about all the “stuff”. These are legitimate reasons not to ride —- but if you’re a spinner, you would actually be pretty good at it, and even periodic outside riding is great cross-training for your spinning!

What’s the bottom line? Both are great exercise depending on your preference, your available time, and your mood! If you’re an inside rider looking to explore outside (or vice versa) —- feel free to email us with any questions. We love both.

Enjoy the ride!

Bill and Alex

6 Tips to make spring spin classes more enjoyable!

billpryor — Sat, 20 Mar 2010 15:25:01 +0000

1) Schedule it. 90% is just showing up! Remember, you can share your ride card with anyone in your family over 15 years old.

6) Eat right after class! Something small, preferable with protein…it will keep your appetite from viciously attacking you later in the day.

2) Regular cardio gives you great energy, burns calories and reduces your chances of sickness and disease….. Keep this in mind when you’re making your commitment!

3) Take breaks during class. We carry tension in our back, neck and shoulders….in spinning and in life. Take periodic breaks in the class to sit up, roll the shoulders, relax and gather yourself.

4) Enjoy the musicThis is a rare chance to enjoy a respite from your daily stress. Embrace it.

5) Have fun! Seriously….the beauty of a great spin class is the magical combination of a great workout, great music and great fun. Enjoy it

Allman Brothers — my first show since the 70's

billpryor — Wed, 17 Mar 2010 13:51:18 +0000

The Venue (United Palace Theater, 175th and Broadway)……unbelieveably ornate and lush. 25 minute subway ride (express thru Harlem)…the A train from 59th.

The Vibe: Older and greyer than I thought. Mostly mellow, a few rowdies, happy group

The Show: They still jam. This was no aging "greatest hits" deal….Derek Trucks and Warren Haynes were firing on all cylinders and Gregg's voice was still powerful. Awesome drum solo……a few great covers: The Weight, Only You Know and I Know. 3 Drummers, powerful, pulsating sound…….great trippy images and visual show behind

Set 1: Hot’lanta, Can’t Lose What You Never Had, Trouble No More, Come & Go Blues, Rocking Horse > Little Martha Tease > Jam > Rocking Horse, Gamblers Roll, Only You Know & I Know, Kind of Bird, Statesboro Blues

Set 2: Melissa, Good Clean Fun, Black Hearted Woman>Other One Jam, The Weight, Every Hungry Woman, Jessica > Will The Circle Be Unbroken > Oteil Solo > JaBuMa > Jessica

Encore: You Don’t Love Me

Cool news from Google: bike routes online from Google Maps

billpryor — Wed, 10 Mar 2010 21:52:36 +0000

This is such a cool new thing, you can now select bike routes from point to point in Google maps. It will take into account traffic lights, hills and other practical factors. So logical! CLICK HERE FOR FULL STORY.

Happy Songs, Happy spin class playlist, sunny day!

billpryor — Mon, 08 Mar 2010 01:44:48 +0000