Sunday, February 5th
Power Cycle at 9:00AM with Shari & 10:15AM with Laura.
Please join Shari and Laura on Superbowl Sunday for a special ride! Wear your favorite team colors and enjoy snacks and drinks in the Cafe after class!
cycling, February 2017, Superbowl Sunday
Contact: Group Exercise Director, Anna Miller.
Launch date is early January 2017. No cost.
Wexer Virtual offers a phenomenal audio-visual experience in group exercise and cycling studios. The Wexer Virtual system offers a wide variety of classes reflecting the hottest titles and trends. Use the kiosk (flat screen TV outside the Cycle Studio) to choose your “on demand” class ride according to level and class length to tailor-fit your needs or join a scheduled virtual class and have fun with your workout! Please see the Cycle Schedule to receive the days and times available for on demand as well as scheduled virtual rides. More details coming soon.
Cycle Schedule, cycling, Virtual
Launch date is early January 2017 | Complimentary
Wexer Virtual offers a phenomenal audio-visual experience in group exercise and cycling studios. The Wexer Virtual system offers a wide variety of classes reflecting the hottest titles and trends. Use the kiosk (flat screen TV outside the Cycle Studio) to choose your “on demand” class ride according to level and class length to tailor-fit your needs or join a scheduled virtual class and have fun with your workout! Please see the Cycle Schedule for days and times available for on demand as well as scheduled virtual rides. More details coming soon.
For more information, please contact our Group Fitness Director, Anna Miller at email@example.com or 206-443-1111 ext 259.
November News & Events
audio-visual, cycling, Virtual, Wexer
If you take regular cycling classes or are an avid cyclist, Pilates can be used as a cross training tool.
Whether performed on the mat or specialized equipment, Pilates increases core strength and stability. If your core is stable, your body can devote energy and power to your legs. When flexibility improves, risk of injury to neck, spine, knees, and lower back is lessened.
Benefits specifically related to cyclists include:
- Greater effectiveness of pedal stroke
- Increased upper body strength
- Prevention of lower back pain
- Better endurance through focused breathing
- Correction of muscle imbalances
Next time you ride, think about how your body is positioned on the bike. Proper alignment helps you power up hills and sprint past opponents.
Most common postural faults are:
- Rounded (hunched) shoulders
- Excessive curve of spine
- Forward head posture
- Tight calves, hip flexors, hamstrings and low back muscles
Pilates can help correct these faults. It promotes proper body mechanics and postural awareness. Joseph Pilates believed that “the mind moves the body”. Pilates gives you the tools to create that body awareness.
Regular Pilates also helps prevent common injuries and discomfort. For example, cycling works mainly the quadriceps (front thigh). This can lead to a strength imbalance in the leg muscles and to muscle injury. Therefore, having balance between the quadriceps and the ‘opposing’ muscle group— the hamstrings — boosts the recruitment of those under used muscles. The body works as a unit, giving you the edge.
Consider adding Pilates to your workout regimen—it can pay off big; enhancing your performance and enjoyment of cycling as well as the activities of daily living.
Here’s an exercise to get you started: Single Leg Stretch.
Athletic, class, club, conditioning, cycling, gym, heatlh, indoor, Seattle, spinning
Biking outdoors and cycling in doors is a method of exercise used by many, especially in the greater Seattle area. Seattle has great trails that are used by bikers daily. One well known trail is the Burke-Gilman Trail, which begins in Ballard and ends in Kenmore. This is about a 14 mile ride with two paved trails that take you along some gorgeous views. The second commonly used trail is the Arboretum, which leads through the Arboretum down to Seward Park or up toward the Burke-Gilman trail. It can be heavily populated with traffic, but has wonderful scenery and plenty of shade. If you are new to the Seattle area or want to try something different, Seattle Heritage Bicycle Tours offer half-day or full day tours on many different routes around Seattle.
Biking Rules in Seattle:
- Always wear a helmet, it’s the Law.
- Remember to use your hand signals.
Right Turn Signal
Left Turn Signal
- If your riding on the street, you must follow all the rules of a car
- Ride in bike lanes when available to you
- Bicycles operating at night must have a white light in front and a red reflector in back
Bike Stores in the Seattle area:
Gregg’s Cycle (Green Lake)
Montlake Bike Shop (Seattle)
Velo Bike Shop (Seattle)
Road Bike: Suitable for triathlon participants and club cycling members. Best for- Pavement.
Generally a lighter weight than mountain bikes and is good for fitness, commuting long distances, events, and races. Some types are built specially for speed and racing with an aerodynamic riding position and others are made in an upright riding position.
Cruiser: Suitable for long leisurely rides. Best for- Flat roads, fun and comfort. Designed for flatter roads because these bicycles are designed with single speed. These bikes have balloon tires and are in an upright position. They are also known as beach cruisers because they are mostly used along the beach in nice weather.
Mountain Bike: Suitable for trail riding through dirt or rocky roads. Best for – Dirt, rocky trails, and gravel roads. Designed with shock absorbing features so that they can withstand dirt, rocks, sticks, roots, and bumps. Lower gears than road bikes so that they can handle steeper terrain. Mountain bikes tend to be less efficient on pavement because of their smaller diameter wheels.
Pedaling – It is normal to hop on a bike and want to only push down while you are pedaling. To be able to make you’re pedaling more efficient, you need to be pulling up as well. When your pedal gets to about 3 o’ clock on the pedal stroke, you want to pull back like you are wiping dirt off the bottom of your shoe.
Seat Position – Your seat should be positioned so that your leg is in proper line with the pedal, or in other words; KOPS/TTOPA. These abbreviations stand for Knee Over Pedal Spinal or Tibial Tuberosity (the bump right below the patella) Over Pedal Axle.
Handle Bars – The positioning of your handle bars should be between 180 degrees and 175 degrees. This is parallel with the ground below or slightly titled upward.
Athletic, bike, bike to work, club, cruiser, cycling, cyclist, mountain, responsibilities, road, rules of the road, safety, Seattle
Living in Seattle has some pretty great perks: coffee, business, and a few months of sun. The city is also a great place for outdoor enthusiasts looking for the next big adventure. Even if you are not the “extreme sport” type, Seattle will definitely have something right up your alley to get you outside and moving!
Did you know Seattle has an amazing network on biking trails that connect north, south, east and west? You can ride, relatively car-free (excluding certain stretches were you ride in a bike lane), from downtown all the way past Shoreline, around to West Seattle, out to North Bend, and down to Orting or even Tacoma. Several years ago the city of Seattle took on a project to convert many of the unused railroad tracks to biking paths. Some of the trails follow the trail road the whole way while some are actually paved directly over the previous grade. They provide a brand new experience of the city that would otherwise go unnoticed. Next time you are looking for something to do on the weekend, get out and enjoy one of these trails!
Burke Gilman – This is one of the most popular trails in Seattle. On any given sunny weekend you will see cyclist, runners, people on roller blades, walkers, dogs and kids! The trail starts at Golden Gardens and stretches all the way to Bothell (roughly 20 miles). This trail is heavily used as a commuter trail during the week since it connects Ballard, Fremont, Wallingford, and the U district.
Interurban North – If you are looking for some hill climbs, this is the trail for you! Starting north of Ballard at 110th, the trail connects north Seattle with Shoreline and eventually the city of Edmonds. Most of this trail runs through neighborhood streets as it meanders up and over the hills of the city.
Interurban South – Further south of the city, you can take the Interurban to connect with Tukwila, Kent, Auburn, and Pacific. This trail starts at Fort Dent Way in Tukwila and crosses over the Green River. It follows along the Puget Sound Energy power line corridor and is used both for commuting and general recreation. The path ends at 3rd Avenue SW in Pacific.
I-90/Mountain to Sound – This is one of my favorite trails in the city! It gives you several different options if you wish to extend your ride and see some different places. Starting just south of Seattle by Sturgus Park, the trail follows along Lake Washington until it connects with I-90. Take the bridge over (looking at everyone sitting in the traffic!) to connect to Mercer Island. You can get off the trail here and ride a nice loop around Mercer (I recommend riding counterclockwise so you are on the outside). This is roughly 13 miles around the island. You can also keep going and connect out to Bellevue, Issaquah, or even North Bend if your legs can handle it!!
So next time you think about getting in the car, think twice and jump on your bike! Be sure you are prepared. Always bring: a first aid kit, flat tire repair kit, a cell phone, water, extra food, extra water, a change of clothes/warm clothes, some cash (in case you need to bus back!)
For more information on outdoor activities, or training for your outdoor adventures, please contact Personal Fitness Trainer Thomas Eagen.
adventures, bike to work month, club, cycling, exercise, gym, health, outdoor, Personal Trainer, rides, Seattle, trails, Training
May is Bike to Work Month in Seattle, and to help keep riders as safe as possible during the month we have assembled a few handy tips to keep in mind.
- Wear bright clothing. Sometimes a light or reflectors aren’t enough. Make sure to wear a bright coat/shirt, the more visible you are the better for everyone.
- Always wear a helmet even when you are only going a short distance. You never know what might happen, and you can’t control what mistakes someone else could make. Plus, it is the law.
- Remember your water bottle. You can easily lose track of time on a long flat ride. Make sure to have plenty of hydration before, during, and after. Having a small snack with you is also a great idea.
- Keep your eyes peeled. You may ride the same way to work every morning, most of it may be on a bike path. Don’t get lazy, keep your eyes and ears peeled. Safety first people!
- Stretch! Sometimes you just look at biking as pure transportation. However it’s first and foremost exercise. Make sure to get some leg swings, hip flexor stretches, low back rotations, chest stretches etc. done before and after a ride. The repetitive motion of biking can cause tightness in your hip flexors, hamstrings, quads etc. Most of us sit too much at our desks already shortening our muscles. Add biking up hills, long distance, etc. into the mix and you have a recipe for injuries.
- You are not a car. Stop at lights, stay in the bike lane, use hand signals. Be safe for you and others around you.
- Make sure your bike fits you! Take your bike into any local bike shop or stop by the fitness desk and ask Jake Pedersen or our Multisport Coach, Teresa Nelson for tips on fitting bikes.
- Always do a walk through of your bike before taking off on a long ride, check the tire pressure, brakes and seat to make sure everything is where it should be.
Handy Links to Official Bike to Work Information – Seattle 2011
Bike Month, Bike to Work Day, Commute, cycling, tips
Indoor cycling has many benefits, no matter your outdoor riding experience or fitness level. Whether you are an experienced “roadie,” mountain bike rider, commuter, touring enthusiast, or a beginner, SAC has a wide range of instructors, formats, and class times for you to pick what works best. Indoor cycling is an ensured way of managing your hectic schedules and allow you the proper conditions, coaching, and synergy of fellow riders to improve many things: cardiovascular and strength training, endurance training, proper form and technique to avoid injuries, stress relief, an hour away from your Blackberry or email, meeting new friends, riding with long time riders, a good sweat, and the list goes on and on.
It is the goal of the Cycling program at SAC to both introduce and advance your abilities, no matter your experience, meaning we welcome ALL levels of riding including first time riders! Here are some helpful tips for those that are just considering this as a part of their fitness program and reminder to those already part of the program. First, sign up for a class and alert that instructor that you are new and would like a few minutes to get acquainted with the bikes. Proper set up and seat and handlebar adjustments are an important step in safety but more importantly, for an enjoyable ride. Getting to class a few minutes early to “play” with the settings is always a good idea when first getting started. Once you get the hang of it, it will become second nature to get set up.
Second: come hydrated and “fueled.” About 1-2 hours before class, be sure to start hydrating and have a light snack to ensure you’ll have the fuel to effectively power through class. Bananas, energy bars, oatmeal, bagels, and PB&J’s are all great options. Third, take a few minutes to stretch before class. Our classes are taught at early hours, lunch, and after work, all times that require stretching! And finally, come prepared to have FUN! If you come to class with that mindset, it will most likely happen.
We are fortunate at SAC to have a very solid base of experienced instructors, outdoor cyclists, and long time members of the Indoor Cycling program. Don’t be afraid to ask questions, don’t be afraid to set your own pace, don’t be afraid to push yourself as you choose. Our goal as instructors is to provide a well-rounded, safe, and challenging format that builds strength and confidence to keep coming back!
As we enter our late Spring and Summer months of longer days, it is our hope we’ll see you in our classes and give you the tools to make your outdoor rides more enjoyable. And for those that don’t like dodging cars, a great work out to make your day and night’s sleep that much more enjoyable.
See you soon in the studio or perhaps on the open road!
Cardio Training, Cycling, Triathlon & Multisport
cycling, indoor, rides, spin class, spinning, Training
Many Seattleites enjoy the vast terrain of Washington through the means of biking. Weather permitting many people hit the outdoors and enjoy all of its scenery using a road, mountain or on a hybrid bike. While the true enthusiast might brave the Seattle downpour, most people come inside the club and enjoy one of the many different spin classes offered at the club.
One Factor that is constant with all cyclists, indoor and outdoor, is that their posture will start to take a turn for the worst. Having correct posture consists of maintaining a balance in the strength and flexibility of the front side (chest and front deltoids) and back side muscles (rear deltoids, mid traps and upper lats) of the upper body. As we ride any type of bike we maintain a slight or extreme forward lean, sometimes for hours. This forward lean eventually causes a strengthening and tightening of the front side muscles, while never addressing the backside muscles. If this continues without constant stretching and strengthening of the backside muscles a kyphosis or mid back hunch back look will start to form. So now that we cyclists know what the issue is, how do we address it? Some of the great options offered at the club are to take a yoga class and ask them to add a cat and cow sequence to their class. This sequence is performed by getting onto your hands and knees and alternately depressing your chest as far as possible (cow) and then pushing your shoulder blades as far upward and apart as possible (cat). Another possible rehab solution would be to try pilates, where everything involves lengthening the spine and strengthening the core. If these are not addressing the posture problem then you could always get a personal fitness trainer to make a rehab workout to strengthen all the backside and core muscles as well as show you upper body stretches.
Cycling should be a fun and enjoyable sport that we can enjoy both indoor and outdoor until we are in our later years; in order to keep it that way and not create muscle imbalance problems for ourselves, we need to make sure that we stretch our chest and strengthen our back muscles as often as possible. If we keep our posture safe, we keep all of our daily activities safe and enjoyable.
Cycling, Fitness Advice, Health News, Lifestyle, Triathlon & Multisport
ability, back pain, corrective, cycling, cyclist, endurance, health, instruction, posture, race, stamina, Strength, Training