WED OCT 02 @7AM – SPIN

[Marina Carr]

Count off below to reserve a bike. I think we should have 10 bikes.

For anyone new to the spins, here’s some additional info:
– bring running shoes for the bikes
– bring water, a towel is also recommended
– the location of court 4 is on the third floor of the Athletic Centre in the Field House
– you access it from the indoor track
– the spin workout is from 7 to 8 am, and then many people stick around for a core workout after (about 15 min)
If you have any questions, post ’em here

• This topic was modified 1 month ago by Marina Carr.

[Changpei Li]

1.Arthur

[Mimi]

2. Mimi

[Lauren Williams]

3. Lauren

[Guilliaume Rodier]

4. Guillaume

[Stefano Binato]

5. Stefano

[Soley Einarsdottir]

6. Soley

[Elle Nelson]

7. Elle

[Marlene Garijo]

8. Marlene

[Holly Boyne]

9. Holly

[Marlene Garijo]

10. Anushka

• This reply was modified 1 month ago by Marlene Garijo.

[Jade Clement]

I’m putting myself on the waitlist – Jade

[Melissa Suma]

Adding myself to the waitlist too – Melissa

[Neige Frankel]

Waitlist — Neige (If we have THAT many more members, could the club not afford to book an extra slot for spin?)

[Hannah Katherine]

Adding myself to the waitlist – Hannah

[Adrien Mery]

Adding myself to the waitlist – Adrien

[Marina Carr]

Here is the workout:
——Strength——-
10mins easy spin
———
2x
1min seated, 80-85rpm, 5/10 effort
1min standing, 60-70rpm, 7/10 effort
1min seated, 90-95rpm, 6/10 effort
45sec seated Left leg, 80-85rmp, easy
30sec seated both legs, 80-85rpm, easy
45sec seated Right leg, 80-85rpm, easy
———
2min seated, choice rmp and effort
——-
2x
4min seated, 50-60rpm, 8/10 effect
2min seated, 90-95rpm, 2/10 effort
4min seated, 50-60rpm, 8/10 effect
2min seated, 100-105rmp, 9/10 effort
3min seated, choice rpm, choice effort
———
3-5x
30sec seated,100-105rpm, 5/10 effort
1:30min choice, choice rpm, choice effort

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