Tag Archives: Spinning

To Cleat or Not to Cleat…? How important are cycling shoes?

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 Are special shoes required for spinning class?  We get this question over and over again, so we decided to  designate some time to this subject.  Cesar and I have always worn specialized indoor-cycling shoes because we  personally find not wearing them uncomfortable.  However, we have many long-term clients and instructors that  ride  sans shoes because of their own individual opinions.  At C-Cycle studio, we respect your choice and will  accommodate  either type of rider.  With that being said, let me try and explain the benefits of riding with an indoor  cycling (aka  spinning) shoe and let you decide for yourself!

It’s about Structure.  A spinning or cycling shoe with cleats, also called clips, is built especially for the activity. This means a stiffer sole that translates into a more powerful pedal stroke. Simply put, an indoor cycling shoe can make the most out of the time you put on the bike. By clipping in, (the way the shoe attaches to the pedal) you have greater control and balance.  This allows you to engage more muscle groups.  Instead of a “mashing only” pedal stroke, cleats allow you to share focus with the bottom half of the stroke.  The combination of pulling and pushing uses your leg (including those often neglected hamstrings) creating a more powerful pedal stroke. Another key characteristic of an indoor cycling shoe is a Velcro® or tie enclosure that runs across the top of the foot, keeping your foot securely in place.

 Better Form, Better Comfort Tennis shoes or cross training shoes  often have flexible soles that allow the foot to bend, flex and move around in the shoe and cage.  This can cause  discomfort including numb toes and arch ache. Additionally, the cage can create uncomfortable pressure on the tops of your feet, making the rider use more of the quads to push through the pedal stroke to avoid the pull  around. It’s no secret that the combination of a properly fitted bike (saddle height is key) and the use of cleats,  can help ensure knees are tracking correctly, allow full engagement of the entire leg and minimize the discomfort  of numbing or cage pressure.  If you decide to ride with tennis shoes, try to pick ones with a more stiff sole to  minimize the flex in the arch and provide a solid foundation for your foot. You also want to make sure they tied  tightly to prevent movement and lift in the cage.

The Fear of Falling Riding with cleats can be very intimidating with beginner outdoor riders, but the indoor bike has a very low (if not non-existent) rate of losing riders.  This means you don’t have the worry of falling off and not being able to use your feet to catch you.  At C-Cycle Studio, we give you the feeling of riding a real bike with our RealRyders (our bikes pivot and turn), yet we eliminate the hazards of road riding.  This means you can clip in and trust the bike, therefore concentrating on the fun class and your workout and not your fear of falling.

 The Investment Great indoor cycling shoes can be found in local bike shops (go see  Brian at OutSpokin’ and tell him we sent you) or online.  We recommend a local shop because they will fit you and  make sure your cleats are installed properly.  The cost of a good pair of shoes is anywhere between $89-125 but they  will likely last a very long time.  The key is to only wear them inside the studio and minimize walking around outside.   Another recommendation is to choose a cleat with multi-release features. This can make clipping in and out, a little  easier for both indoor and outdoor riders.

Shimano makes two types of SPD cleats — single release clips (the “normal” SM-SH51 SPD cleats) and multi-release SM-SH56 cleats. With both types of cleats you have to twist your feet to unclip, but the single-release cleats only allow a twist to the side. The multi-release cleats allow a few more angles of release.

The first ride with cleats. When you take your first ride with cleats, be sure to allow extra time to come in and clip in and out a few times.  It’s not unusual to feel a slight bit of frustration when getting used to clipping in and out, but you will get the hang of it.  Give a shout out to either myself, Cesar or your C-Cycle instructor and we will work to make sure your first “cleated” ride starts off smoothly. You will immediately feel the difference as a new set of muscles are engaged and by increase of power in your pedal stroke.

-Angela Leon

 

 

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Ride, Run and Play… Perfect match for C-Cycle Studio!

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Please welcome Abby Plant!

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Abby Plant is a workout lover who promotes a body positive attitude in her classes. She is used to working with all fitness levels. Whether it is your first day in a cycle class or a regular cyclist, Abby’s class is right for you! Abby started her love of exercise her freshman year of college to help her through Chronic Fatigue. She sees working out as fun and therapeutic. Abby is a senior public relations major. When she is not teaching or in school Abby likes to ride bikes, run and play with her many animals!

 

 

 

 

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” OffSeason “…? Why You Need Spinning ®

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OffSeason quickly approaching?

Here is why you need Indoor Cycling; aka, Spinning ®

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  • a time of year when a particular activity, typically a sport, is not engaged in.
    “during my fall/winter off-season”
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Having a great “next year” starts much sooner than you think, and one of the many reasons why bicycles trump automobiles is that feeling of truly being outside–the wind, the sights, the sounds you just can’t appreciate while locked inside a vehicle. However, most climates don’t allow for this experience year round. That’s when savvy cyclists and/or runners take their passion indoors. One increasingly popular option is Indoor Cyclinga.k.a.Spinning ® classes’ Good music, a sense of community, no cars, and definitely not weather-dependent, spinning ® is fast becoming the choice for indoor cardio exercise and no better place for it than C Cycle Studios and their revolutionary RealRyder bikes.

Here in South Carolina we are blessed with unbelievable weather year round for running and/or riding. However, we still have plenty of rain and the occasional frigid temperatures that prevents us from hitting the trails. During those times instead of sitting on the couch getting fat, sign up for one of the many classes at C Cycle Studio to keep up your current fitness level or, maybe just improve it.

Whether you’re looking to win your next race or just toast your buddy on an upcoming run or ride, improving your ability to produce long term efforts is absolutely key. Can you imagine holding the same high intensity effort for your full race instead of just having a few bursts available to you. That would be a powerful change indeed. If you’d rather not splurge on your own computerized stationary bike or a BORING trainer, come join us at C Cycle Studio, “Where the Streets Have No Name”.

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What to know before you go….Your first indoor cycling class.

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Angela Leon 07/18/2014

Over my last two years as both an indoor cycling instructor and owner of my own studio I have met many beginners.  Some coming in to continue their current fitness program, some to recover from injury and others looking to start an exercise program for the first time.  While we encourage new riders to take it easy and provide them with cushions, we still feel that a percentage don’t return for their second ride because it was not quite what they expected.

Here are the key things you should expect when taking a spinning class for the first time:

1.The seat is tiny and you will be sitting on a section of your body that you probably don’t often use.  No, really, it’s a very small area. Use the provided cushion, take breaks and stand when you need to and most important… position yourself to the rear of the saddle!  Your glutes should actually hang off a little (some more than others) on the back.  It’s important that the cushion of the seat be under your special region.  Not only does this help with the initial pain, it allows you to use your entire leg in the pedal stroke, which helps with better workout.

On another note, it typically it takes 4-5 rides before that region gets, um, calloused.   Now don’t worry ladies you will not develop actual callouses but you will get to a point where your business down there is not so sore.

2. The music may be loud.  But most studios offer earplugs, so just ask ahead or bring your own just in case.  At C-Cycle Studio (my place) we have them at the counter and available for free to anyone that needs them.  Always feel free to let the owner or instructor know if you are having issues hearing the instructor or if the music is offensive.  Instructors should always play the filtered (non-explicit) versions of songs.  Any good studio will look for and respond to feedback, whether it’s good or bad.

3. All instructors are different.  If you don’t like the first one you visit, then be sure to try the next.  All of them have their own style and while you may not dig the awesome chick with the tattoos, you may like the many other personalities that most studios offer.  At C-Cycle we have a choice of 14 different instructors all of them amazing, but with different styles and characteristics.

4. Ride your own ride.  Dont be intimidated by the triathlete beside you or the young college coed who is in front of you.  Focus on your ride and listen to your body and the instructor.  They are in their zone and are not worried if you feel like your who-ha is on fire (see number 1) or if you are sweating last night’s Cabernet.  Those people will become your spinning buddies and friends before long…most classes are like clubs and there are regulars.

5. Learn the bike.  In our studio, we have the RealRyder Bikes that actually move and tilt.  These are a lot of fun, but can be a little intimidating, even to the more experienced rider.  When starting a new indoor cycling class or trying a new bike, it is important to understand the resistance and use the first few songs or even the first class to learn how the bike works and how it challenges you.

6. If your have questions or concerns… speak up! At C-Cycle Studio, we want to know what we can do to make you want to come back.  Most studios will listen and try to help you better your next visit.  We can also make suggestions based on your needs and concerns.

7.It’s not easy, but it’s fun! Your first workout is filled with a lot of emotions as you get set up, and adjusted, but take my word and give it at least a few classes to get your “business” adjusted and your mind on the real challenge…a great workout and a fun experience!

So whether you are considering your first class, or if you are trying to convince yourself to go back for a second ride, remember we have all been there and it will get better!

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Memorial Day DUATHLON: Run / Bike-Spin / Run

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Du It
 

 Monday, May 26 at 6:30am

Strictly Running

2515 Devine Street, Columbia, South Carolina 29205

Open to the Public Run – Bike/Spin – Run!!

1.5 mile run / 2.5 to 10 mile bike ride / 1.5 mile run

Date: Monday, May 26, 2014
Check-in Time: 6:30 AM at Strictly Running See More

**Open to the Public Event **

Feel free to make a donation though($20), which will help fund the SR Tri Team.

Strictly Running will provide snacks and refreshments after the workout!

**Riders must wear a CSPC approved helmet at all times while on a bike. No helmet, no ride.**

Unless you are rYding/Spinning at C Cycle Studio NO Helmet required…!!

RESERVE YOUR C CYCLE SWEAT MACHINE HERE

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Pedaling for Affordable Housing – A Bike & Build Adventure (In Memory of Harrison Greenway)

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In May of 2014 one of our clients will begin a cross-country cycling tour with an organization that aims to raise funds and awareness to benefit affordable housing groups. Here is the chronicle of her journey…

“This blog is dedicated to my brother, Harrison Greenway (4/22/1992 – 2/24/2013), and is as much a story of grief as it is of adventure and service. Check out my first post: For you, baby brother…

 

Friday, December 20, 2013

Little Pieces of the Puzzle

Here’s a brief summary of what’s been going on over the past few weeks re: Bike & Build.A. I passed B&B’s online safety quiz!

B. I have now raised over $1,000! This (in conjunction with point A) means I am eligible to order the bike I will ride this summer.

As soon as the new year rolls in B&B will contact an LBS (local bike shop) so that I can begin the ordering process. The women’s base model that B&B is using this year is the Giant Avail 3. If I get to pick the color, I’m going with the black/red/white:

C. I ordered business cards so I can spread the word more efficiently/effectively!
D. I joined The Joint, a national chain of chiropratic clinics. I want to make sure my body is properly aligned going into this summer because I know I will be pushing my body to it’s limits.E. I also joined a new indoor cycling studio called C Cycle. This studio is the first of its kind in South Carolina; the bikes they have are called Real Ryder and are unique in that they move with your body unlike standard stationary bikes. The owner of C Cycle, Cesar Leon, has been very supportive and I have really enjoyed getting to know him and his staff! I encourage everyone in the area to check it out. Click here to visit C Cycle Studio’s website! (Cesar, if you would like to leave a comment below, please feel free to advertise further!)

F. B&B released the 2014 Rider Manual. I spent almost an entire weekend reading 120+ pages. I only have one section left to go!

G. My mom bought me a hydration backpack and sleeping bag! Merry Christmas to me!

Phew, I think that’s about it!

As always, thank you to everyone who has shown support!

To read more about MG’s journey or to learn on how to support this great cause, please visit her blog site at http://mgsc2sc.blogspot.com/
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RyDE YOUR WAY SLIM!

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FIND THE PATH TO A FITTER, FIRMER YOU WITH C CYCLE STUDIO® 

AND ITS REVOLUTIONARY REALRYDER®  BIKES.

  • Burn more calories than walking – or even running!
  • Train your muscles to burn more fat efficiently
  • Protect your joints and stay injury free

Firm up, slim down, and get in shape.

The “road” to weight-loss success begins with Indoor Cycling.

Why (only) run – or walk – when you can rYde?

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Perhaps the best kept secret in fitness is that Indoor Cycling can burn more calories than running. Indoor cycling, aka: Spinning® burns a whopping 160% MORE CALORIES per hour compared to running. C Cycle Studio’s RealRyder® bikes add another aspect to burn even more calories! Not bad for a low-impact sport that keeps your joints healthy mile after mile and is a lot of fun too! The numbers are based on an average participant as there are additional factors that  impact calorie expenditure. One of the most prominent factors is the weight and effort of the participant. For example,  a 130-pound person can burn 620 calories after a vigorous indoor cycling session, but a 200-pound person can burn almost a thousand calories in the same workout. Group exercise creates a supportive environment which also encourages participants to stick with the workout.  So while the different factors may change the numbers a little, and  generalization about calorie expenditure can be difficult, there is no doubt about the effectiveness of the workout!

Get on one of C Cycle Studio’s RealRyder® bikes…sweat, have fun and  burn fat like crazy!

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Indoor Cycling may be your answer to losing those stubborn pounds and keeping them off for good. Your best body ever is within reach! Our bikes can get you there,and C Cycle Studio® can show you the way — faster, smarter, safer.

Contact us today at  C Cycle Studio®We can help you achieve your fitness and weight loss goals.

With packages starting as low as $5.00 per ride, you can’t go wrong.

Online-reservation

Every session at C Cycle Studio®  puts you on the fast track to weight loss success!

RyDE FIT – RyDE SMART - RyDE SAFE – RyDE INSPIRED

Credit where credit is due:

http://www.spinning.com/

http://www.bicycling.com/

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Self Magazine: Spinning Does NOT Bulk Your Thighs

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It takes a tremendous amount of heavy weights, time and dedication to get strong legs like these,

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however, in order to achive and mantain a lean & sexy pair of legs like these,

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 or these,

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   then Indoor Cycling Spinning at C Cycle Studio maybe the answer you have been wating for… 

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SELF Exclusive! We Got the Truth on Whether Spinning Bulks Up Your Legs or Not

BY JENNIFER SAGE ON JANUARY 18, 2014

So, you guys, Spinning does cause bulk — but in terms of your calorie burn. Your confidence. Your love of Capital Cities “Safe and Sound” remixes.

But what it really, truly, despite-the-copious-hoopla-from-this-week does NOT do is bulk your thighs.

We were tempted to end our post with that (and this), but we want you to know why your Flywheel class won’t give you Hulk legs. So we asked exercise physiologist Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery (and our very own Dr. Abs) to lay it out:

“You have two types of muscle fibers; one type are endurance fibers. When you do aerobic exercise, like Spinning, you use these fibers,” Olson says. OK, easy so far. “These fibers can become more fatigue-resistant from doing activities like Spinning and running [aka, it feels easier to do the same workout], but they do not bulk. You have to lift heavy weights doing multiple sets to cause muscle growth in your power/strength fibers, and you don’t use these to any appreciable degree during cardio exercise.” Aha! But wait, there’s more.

Olson went on to say that recent studies have shown that women actually lose fat from their guts and lower bodies when they cycle often. In other words, their thighs likely look smaller.

Yes, your legs may appear a little pumped after SoulCycle, “but that’s temporary, and due to more blood flow and higher blood pressure in the muscle beds in your legs,” Olson explains. “You also take up extra water when you sweat a lot, and the muscle beds that are used in any activity will store more water to compensate. But these changes aren’t because of increased muscle size or more fat, and they’ll fade within an hour.”

So! Keep Spinning (and lifting weights, and stretching, and penning handwritten thank-you notes, because you know they’re all good for you). It strengthens your heart, flattens your abs, and burns off tons of calories.

Wanna read more about it? click here and  also, watch your diet

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Why And How Runners Should Cross-Train

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By Jeff Horowitz  Published May. 8, 2013 Updated May. 8, 2013 at 8:18 PM 
 
 
            Cross-training workouts such as spinning allow you to increase your aerobic base without beating on your body.
 

WHY CROSS-TRAIN AT ALL?

The rationale for cross-training is simple: Your heart and cardiovascular system don’t care exactly what you do to get them in shape, so any exercise that causes an adaption response in these systems, whether in the gym or on the roads, will prepare you to some degree for a long-distance road race. Cross-training enables you to get in some big cardio workouts without putting a lot of wear and tear on the body. As a result, it can help you build a big cardio base more quickly and effectively than can be accomplished by running alone.

Here’s why: We know that running can be hard on the body because of the impact forces that it generates. But it’s not just the pounding that’s responsible for the soreness we feel after a hard workout or race. Running  is also hard on the body because of the unique nature of the movement. Most contractions involve a shortening of the muscle, as when we flex our elbow and contract our biceps. But not so with running. On landing, the knee on the supporting leg is extended and the hamstring muscles there are stretched.

Please click here to read more.

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