Free Classes - Preggie Moms and New Moms

Preggie Moms and New Moms,

Andrew is running a very light , 'introduction to Spinning Classes' over the next few weeks on Sunday evenings from 7-8pm

So leave your little ones at home with Dad and come along. The idea is to get you up and running for a week day class mid morning. We do offer child care - see the 'Child Care' link on our site.

Here is some interesting reading if you have not already seen what Gill wrote.

See you on Sunday evenings - Pls book in so I know who to expect, these classes will be free.
Andrew



Pedal Studio baby - James Edmondson
We have some very exciting Pedal Studio news. We have had our first Pedal Studio Baby ! Congratulations to Gill and her husband. Those of you spinning regularly must have noticed Gill and she kindly wrote a lovely article about being pregnant and spinning in our last news letter. I had to chuckle she was even watching her HR during the delivery – good girl - and had a fantastic delivery...this is from Gill.

Hi Andrew,I am pleased to announce the arrival of the first Pedal Studio baby! James Edmondson arrived on Tuesday morning at 11.25am, weighing 7lbs 3oz after 30 hours labour!! I think I did 4 Spinning classes last week with my last one on Sunday. So less than 24 hours after my last Spin class, I started contractions and 48 hours later I was a proud (and tired) Mum. Baby is perfect in every way and I'm recovering pretty rapidly which I am sure is down to my staying fit.Thanks to all at the pedal studio for keeping me sane and fit (by the way, my HR never went higher than 68 throughout ardous labour process much to the amazement of the midwives!!).I look forward to getting back on my bike and into the Studio though I think it will be a good few weeks still before I can tolerate a bike saddle!!!
Gill


Spinning with a bump...
As a keen triathlete heading into another cold Winter and dreading the approaching but inevitable turbo training sessions, I was very excited when my friend e-mailed me news of a new spinning studio opening in Putney.

Fantastic – I had always enjoyed Spinning but have an aversion to Gyms as they tend to rip you off and I do most of my training for free in the great Outdoors (running and cycling). However, almost immediately after hearing this news, I found out I was pregnant. That was going to change things a lot!!! I was determined to stay as active as I could throughout my pregnancy but would obviously be cutting my exercise load significantly.

Having done my research on exercise in pregnancy and talking to my GP, I realised that Spinning and Swimming were going to be the 2 things I could keep doing throughout. The great thing about Spinning is that you can adjust your effort to the zone you want to work in while still taking part in the class and enjoying the group atmosphere (not to mention the extra motivation it provides!). All I had to do is keep an eye on my heart rate, make sure I stayed hydrated and not overheat – which is why I always hog the bike nearest the fan (sorry!). Latest recommendations for exercise in pregnancy is to avoid going above Lactate Threshold so basically, as long as I stayed aerobic and felt good, then there was no reason not to continue.

In the first trimester, I found the Pedal Studio fantastic as it was so icy outdoors, I was really reluctant to ride my bike as risk of falling was just too high. I had a quiet word with my instructors to let them know and they were all really fantastic and supportive. I was a pretty frequent attendee then but I have to admit as the weather got better and the days longer in the second trimester, the call of my bike and the outdoors proved too much and I spent some time riding gently in Richmond Park (and sometimes further afield) while I still could.

I managed to keep running until 23 weeks and stopped outdoor cycling at 26 weeks and since then have been at the Pedal Studio 3-4 times a week as and when work schedule allows. As my bump has gotten bigger and bigger, everything has felt like hard work but once I’m on the bike in the studio, I don’t even notice I’m pregnant. Being able to Spin has kept me sane and I plan on keeping going as long as I can fit on the bike (though I will obviously slow down more and more as time goes on).

I would like to say Thanks to Andrew and all the instructors at Pedal Studio for being so friendly, helpful and understanding. (Also Thanks to my fellow Spinners for not laughing as I now have to wear my Husbands training top as nothing else fits!!)It really makes a difference to have such a great facility on our doorstep and with childcare also available, you can be sure I’ll continue to spin once the bump makes his or her way out into the big bad world!!!

Support a Charity Ride this year !

British Heart Foundation East Events off-road rides 2010

Come on Pedal Studio Spinners, help BHF this year !

In true Pedal Studio style, I have scoped out the Mountain Bike Charity rides this year. The British Heart Foundation have some great events lined up. Get out there and support these rides, they are fantastically well organised and you are doing a good thing.

Contacts for each ride are supplied below otherwise drop Natalie Ivemy ivemyn@bhf.org.uk if you want to know more .






Isle of Wight Off-Road Bike Ride

When: Sat 19 June 2010
What: Brand new for 2010 - exciting off-road ride with a choice of 50, 75 or 100 km around the Isle of Wight
Start time: 8am
Cost: 100 mile - £35 per person + minimum £50 sponsorship
75 mile - £30 per person + minimum £50 sponsorship
50 mile - £25 per person + minimum £50 sponsorship
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/iowride

South Downs Way Randonnée Bike Ride 1 + 2

When: Sat 26 June 2010 + Sat 31 July 2010
What: Demanding 35, 65 and 100 mile off-road bike ride, includes a total vertical climb of 10,000 ft
Start time: 6am, 7am, 12pm
Cost: 100 miles £35 + minimum £50 sponsorship
65 miles £30 + minimum £50 sponsorship
35 miles £25 + minimum £50 sponsorship
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/randonnee
Postcode: BN1 8YT

London 2 Paris Off-Road Bike Ride - How AMAZING is this one !

When: Sat 3 July – Tue 6 July 2010
What: Brand new for 2010! The first ever off-road charity ride from London to Paris.

Three days of off-road riding, going through London down to Newhaven, ferry trip to Dieppe, cycling through Rouen on your way to Paris.

Start time: 8am
Cost: £100 + minimum £250 sponsorship
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/l2poffroad

Ridgeway Randonnée Bike Ride

When: Sat 14 August 2010
What: Brand new for 2010 - choice of 37, 53 or 80 miles of linear off-road riding along much of the historic Ridgeway route
Start time: 6am 80 miles, 7am 37 + 53 miles
Cost: 80 miles £35 + minimum £50 sponsorship
53 miles £30 + minimum £50 sponsorship
37 miles £25 + minimum £50 sponsorship
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/ridgewayrandonnee
Postcode: RG8 0RA

‘Insomnia’ Bedgebury Night Ride

When: Sat 18 September 2010
What: Exciting 12 hour off-road bike ride through the night, around an 8 mile circuit, solo or team event. Total Insomnia!!
Start time: 8pm-8am
Cost: £25 + £50 minimum sponsorship
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/bedgeburynightchallenge
Postcode: TN17 2SL


London to South Coast Bike Ride

When: Sat 25 September 2010
What: A fabulous off-road ride from London to Brighton
Start time: 8am
Cost: £20
Contact: eastevents@bhf.org.uk
Phone: 0808 100 2109
Web: bhf.org.uk/london2southcoastride
Postcode: SW15 5PU

Pedal Studio 2010 Boat party - 24 July

All Aboard !!!!

The Pedal Studio 2010 Boat party is going to be even bigger this year.

Join us on the 24 July 2010

PLUSH ( http://www.myspace.com/roryeliot ) will be playing live onboard for us. I am firing up a huge 220 seater boat so there is a massive deck to razzle on.

Pop this invite out to mates and please confirm your spots to Janine by emailing her. janine@pedalstudio.co.uk


I'll send out more details closer to the time but basics are to leave and return from Putney Pier 6:30pm -> 12pm. I'll book an after party venue this time to.

Tickets are £20 (£10 for the boat hire , £8 for Music/PLUSH and £2 for damages for when we scuttle the boat ~ otherwise left overs go to the bar).

Bring on the summer !
Andrew

iRUN for sale - £300

Kath is selling her iRun. If you interested, drop her a line.

Kathryn.Glen@corptraveller.co.uk

It is still quite new and in excellent condition.









The details are:

Product Features
· Motor: 1.75 HP continuous power granting a sound engine power as well as easy running characteristics
· Treadmill Speed: 0-14 km/h speed range adjusted direct from the console offers a perfect range of options for the user
· Folding System: Easily fold up the treadmill and store just about anywhere
· Easy Transport: when folded up, large wheels automatically pop-up which provide easy shifts manoeuvrability
· Hand Pulse Sensors: ergonomical hand pulse sensors for optimal exercise control
· Incline: 2 manually adjustable incline levels ensure the exercise of different muscles
· Treadmill Console: the computer angle can be adjusted according to every body height. All important training data such as speed, time distance and heart rate are clearly displayed. The Backlight operation mode ensures the optimum clarity best clearness of the display - even at diffuse light in badly lit areas
· Treadmill Programmes: 6 motivating training programs: target programs on time, distance and calories ensure to systematically pursue targets. A 15 min, 30 min. and 45 min. exercise program provide the completion of training sequences depending on your target and fitness level
· Running Surface CM: (L) 125 x (W) 40
· Cushioning: polymeric damping elements absorb the belt space reducing the impact load for joints and tendons.
· Maximum User Weight: 100 kg / 220 lbs / 15.7 stone
· Set Up Dimensions CM: (L) 161 x (W) 80 x (H) 131
· Folded Dimensions CM: (L) 47 x (W) 80 x (W) 159
· Product Weight: 61 kg / 134 lbs / 9.5 stone
· Boxed Dimensions CM: (L) 168 x (W) 84 x (H) 31.5
· Warranty: 2 years parts and labour, 10 years motor, lifetime frame
· COLOUR: irun+ treadmills may have either a solid white motor hood and the chosen colour detail will be on the circle discs, end caps and console, or a solid coloured motor housing of the colour chosen

Tips on Stretching and Nutrition

Are you just starting to take spinning class. Need tips on stretching, nutrition, and more!?

I saw this article from a new rider with a great response from a Spinner of 3 years.

Question

I'm going to be starting a spin class, kinda lightly at this point. An hour every Wednesday and every other Sunday for about a month. Then I'll throw in Mondays.

But I had a half an hour class Tuesday and I'm STILL sore. I realized after the fact I really didn't stretch. But I don't know how or how many times to repeat a stretch. Are there some things you could suggest?

Also, I have no idea what I should be eating (or when) to keep my body fit. I want to make sure I'm at least getting the proper nutrition before and after the workout.

Also, what are things I can do in between classes to keep those muscles ready? The reason for my taking the class so infrequently to start is because of scheduling conflicts. So I can't take more classes than that for now. But I do have access to a gym almost every day. I will be taking some workout aerobic/cardio type classes but I don't know if it works the same muscles.

Also, what are some good bike shorts that will protect me from the saddle. Two days later and my butt still hurts. I'm a college student so I'm kinda on a budget. But I'm kinda ok with spending up to around $50 or so if it's a REALLY good pair of shorts that will last. But cheaper the better as long as they do the trick.

Answer

I've been spinning for over 3 years now, so i know what you talking about!

1. Your tush will be sore for at least a week, and although gel seat pads or cushions may help, it won't be worth spending money on. That goes for cycling shorts, too (the ones that have gel inserts), so just tough it up, after a week your body will get used to it. (Note Pedal Studio has a gel seat so just ask !)

2. The thigh / calf / shoulder or buttock pain will still be noticeable, so you must always stretch and warm up AND cool down.

3. Your warm up will be lead by the instructor on the bike as the class starts and the specific stretches for spinning should be done on the bike after class as follows ( the instructor should lead you through these),

Hamstrings

1. Place one foot on the bike between the handlebars and the seat and find a position where your balance on your supporting leg is stable.
2. Slightly bend your supporting leg.
3. Square your hips so both hip bones “face” forward.
4. As you exhale, bend forward from your hips and bring your straight torso toward your straight leg.
5. Relax and breathe as you stretch.

Switch legs after 30-60 seco

Quads

1. Hold onto the bike with one hand, using the bike for balance.
2. Grasp your ankle with your free hand and bring your heel as close to the buttocks as possible.
3. As you exhale, pull your abdominals in and tuck your hips underneath you
4. Hold the stretch and breathe.

Switch legs after 30-60 seconds.

Calves
1. Standing directly behind the bike, place the sole of one foot against the bottom of the frame, heel down.
2. Stand erect and lean slightly into the bike until you feel a stretch in your calf muscles.
3. Hold the stretch and breathe.

Switch legs after 30–60 seconds.

Glutes

1. Stand facing the bike about 2-3 feet away and place a hand on handlebar for stability.
2. Stand on one leg and rest the other foot above the knee of your standing leg.
3. Flex the knee of your standing leg and allow your hips to sink back.
4. Feel the stretch in the glutes area of the crossed leg.

Hold the stretch and breathe for 30-60 seconds.

Do these after class. Also, a spinning class takes 45 minutes, when you finish, pedal slowly for 5 minutes and cool down. The instructor will normally lead this as they slow you down and you stretch your upper body on the bike whilst still peddling.

Do not eat anything before the spin class. Most people get nauseous even after a banana or apple. Do not eat for at least an hour after class, to help your body utilize your reserve carbs before eating again.

You do not need a complex diet, have 5 small meals a day (divide your normal food for a day among 5 smaller meals) and try to keep a balance between carbs, fats and proteins ( 40-45% carbohydrates or carbs, 25-30% protein and 30-35% fat each day).

Aerobics, swimming, elliptical machine or jogging are compatible with spinning. If you are doing weight training, too, do it on days you are not spinning to prevent muscle exhaustion.

Take it slow, be patient, and you'll be amazed by the change in your health and body. Welcome to the spinning world!

Kindly answered by a Spinner for over 3 years.

Down Hill Riding and the World Cup

Where to go : Fort William
Why : The World Cup Down Hill course is here.

Check it out : http://www.ridefortwilliam.co.uk/

When is the World Cup : June 5 & 6 2010

http://www.fortwilliamworldcup.co.uk/

You can I ride the World Cup course

Most of the Downhill course is open to the public, although there will be some sections only used for the World Cup.

The course is open for public riding from May 15th. The course then closes at the end of September. (you need the ski lift so when these close down, you are stumped) Oh the course closes over the World Champs week too.

Please check with Nevis Range for accurate opening times.

Telephone: 01397 705825
Website: http://www.nevisrange.co.uk/

The Forestry Commission XC course is part of the extensive Witch's Trail network in the Leanachan Forest. It is also open to the public.

So whats the low down.

We advise, fly into Inverness on sleeeazy jet ( http://www.easyjet.co.uk/) remember to book your bike in if you are taking one. However I suggest you hire there (more later on this). Link your car hire in with your flight booking and drive to Fort William. It is 104 km - easy as.

Exact address of the bike centre at the gondola for your sat nav : Nevis Range, Torlundy, Fort William, PH33 6SW , 0131 555 3820


Hire your bike from OffBeatBikes

Check out this web site with all the details ~ http://www.offbeatbikes.co.uk/


It makes it a lot easier with the car / flights and everything. It is also unlikely you will have the correct downhill bike geared up for this kind of riding. You can also get the gear. This is a must have, you need it all so please hire it !

OffBeatBikes brochures are in the Studio, so grab one !

Prices here - http://www.offbeatbikes.co.uk/hire-pricelist.asp


Hiring an Instructor.

Highly advisable if this is your first time and especially if it is your first time to Fort William on the World Cup track.

You can get group sessions but you need to book ahead. I booked in with James for 1 to 1 session as I arrived on the day and wanted an instructor. The centre is very accommodating and got James in to help and he was great.

I suggest plan ahead and get a group session booked ~ 5 riders would be a nice number.

Details : Check out Alastair MacLennan's website: http://www.mtbrideguide.com/. James will be doing some extra work for him over the summer.


Contact : James Shirley
Mobile no: 07584022481
Email: Jamborghini@msn.com
Rate: £15 + £15/hr

Instructors will go through key skills with you before hand and show you the ropes.

Accommodation.

There is plenty of accommodation. I found this awesome little spot and the land lady Emily was just lovely. I would suggest staying on the far side of Fort William , ie on the road that goes out to the DH track but further out. It makes it easier to get out to the track.

Here is the lovely B&B I stayed at and you can contact Emily. (£25pp – well priced and includes breakfast)

Emily Oliver
East Lodge
Invergloy
PH34 4DY,
Scotland

home 01397-712678
email kandeoliver@aol.com
web :http://www.eastlodgeinvergloy.co.uk/

From East Lodge to the Bike Centre – 11 Miles

All that said, there is a bike only track to ride on up to the gondola and bike centre that runs from the city centre, so you can just ride on up, it is not to far.

Fort William - DH and XC mountain bike guide

James Shirley:
DH and XC mountain bike guide

I am a qualified Trail Cycle Leader and have been guiding for the last couple years. I have a likeable easy going personality and a passion for mountain biking. I grew up around Fort William and since the age of eleven have raced bikes at national level.

I started out my career as an XC whippet finishing 3rd overall, for my age group, in the Scottish Cross Country Series three years in a row. My attention these days is now focused on downhill with a few endurance races thrown in for good measure. I ride in the expert category for downhill and have competed all over Britain, France and New Zealand. As for the endurance races, I have been on the podium at all the No Fuss events as well as at Mountain Mayhem and Sleepless in the Saddle.

Born and bred in Lochaber, I know the best places to ride. There are some fantastic purpose built XC tracks as well as some epic adventures to be had through the mountains. I will be there to point you in the right direction and, hopefully, teach you a few things along the way!

I also do skills days on the world cup downhill track at Nevis Range. I can show you the fastest lines and give some advice to boost your confidence and improve your speed.

With my experience and local knowledge, you will have fun exploring exciting trails and learning new skills.

Andrew Clayton used James as his guide when he tackled the World Cup Down Hill track. 'James was fantastic'

If you up there, try him out - drop him a line

Mobile no: 07584022481
Email: Jamborghini@msn.com
Rate: £15 + £15/hr
He takes a max of 6 in a group or 1 on 1

For further info check this awesome web site out - http://mtbrideguide.com/