Updated Schedule and Crosby's New Bikes!

Hey, hey! Look who's posting again...it's me! So far I am sticking to all of my resolutions. It has only been fourteen days, but I am fairly confident that I will keep it going. Confidence is the key, right? Speaking of confidence, I forgot to mention that my little almost four year old is now riding a bike without training wheels! We've had him riding a balance bike since he turned two and this Christmas we (Santa) bought him a bike with pedals. Turns out learning to balance first really paid off for him. It took just one afternoon for him to get the hang of it and he just keeps getting better and better. My husband and I are so proud. Way to go Oliver!




Okay, back to indoor cycling stuff. This week I was pleasantly surprised with the new Keiser spin bikes all set up in the Crosby indoor cycling studio. Yay! I have really enjoyed teaching on them at the Downtown Orlando YMCA so I couldn't wait for Crosby to get them. The fact that you can set your resistance to an actual number (1-24) instead of taking a 1/4, 1/2 or a full turn on a knob is pretty sweet. You still have to account for everyones individual abilities, though. A gear level 15 at 75-80 RPM is not going to feel the same for me as it would for someone that is just starting to take indoor cycling classes. It's nice to be able to give the members in my class an idea of where I am at with an exact number vs turns on a dial. From there they can decide what gear feels right at the RPM range I've given them all the while working at the correct RPE (rated perceived exertion, I've pictured below). Very cool.





So, a couple of things on my To-Do list:

1. Start an email sign-up sheet. This way I would be able to send out email reminders about class times, schedule changes, substitutes, etc.

2. Get some business cards. I need something that lists my email info as well as La Belle Velo's web address. I frequently get asked about music I play and sometimes members like to email requests. It would be nice to hand out a business card with all of that information, rather than scrounge around for scraps of paper in the indoor cycling studios.




Since I have yet to collect everyones email I will go head and post my schedule. It's the same every week. :)

Monday- 10:30am, Winter Park YMCA

Tuesday- 8:00am, Winter Park YMCA

Wednesday- 12:15pm, Winter Park YMCA and 4:30pm @ Downtown Orlando YMCA

Thursday- 12:15pm, Downtown Orlando YMCA and 5:30pm @ Crosby YMCA

You can contact me by email here: lbfcycling@gmail.com


Now, for my favorite part...posting the newest playlist! I put this ride together late in the week so only my Thursday classes were lucky enough to experience it. Monday, Tuesday and Wednesday people will get their chance this coming week. (Preview the songs available on iTunes HERE.)

Pretender - Miike Snow (Easy Warm Up)

United State of Pop 2011 (World Go Boom) - DJ Earworm (I don't play/have a lot of pop music, but I found this remix of all the top pop songs of 2011. I thought it was appropriate since we just celebrated the New Year.)

Lonely Boy - The Black Keys

Babe, it's Time 4 Stew (Chicago vs. Green Day vs. Led Zeppelin) - Ryan Nellis Mashups

Wild Ones (Sex Ray Vision Remix) - Flo Rida feat. Sia

What the Water Gave Me (Remix) - Florence + The Machine

Take on E.T. (Pop Pants Mix) - Katy Perry vs. a-ha

Turning Into Stone - Phantogram

Howlin' for You - The Black Keys

Sad Sad City - Ghostland Observatory (May change out this song. Beat was just a bit too slow. Good song, though.)

Blood Pressure - MuteMath

From Finner - Of Monsters and Men (My son calls this the "pirate song".)

Born to Die - Lana Del Rey (Got this song for free on iTunes and decided to throw it in the cool down portion. Pretty good.)

Have a great rest of the weekend!

Happy New Year! (Eight days later...)

So the Holiday season kind of put a cramp in my blogging style. I've got to do better than once a month posting! It has been another crazy weekend. No company, but I completely reorganized our house. I am just now sitting and it is already 9:30pm...there went the weekend. Oh well. There is truly an amazing sense of accomplishment that comes with cleaning out junk drawers, over-stuffed cabinets and overflowing toy bins. Ahhh....a place for everything and everything in it's place, that is, until my kids wake up tomorrow and make it look like an exploded mine field.

I am typically not one who does the New Year's resolution, but this year I decided I would challenge myself. I didn't just choose one either...here they are.

1. Post on Belle Velo more regularly...dare I say, once a week!? We'll see. I'll do my best.
2. Exercise more outside of teaching spin. I received an awesome Garmin GPS running watch and some New Balance shoes for Christmas...gotta start running again! No excuses.
3. Focus on consuming a more micronutrient rich diet. It happens every year. Starting with the Halloween candy, then the Thanksgiving dinners (leftovers last for days!), Christmas cookies, more candy, New Year parties, etc.... By the end of it all my body is officially trashed and I feel disgusting. I don't have a meal plan set out just yet, but maybe I will try to post a little on that as well. At least the recipes that I think are worth making it in the good old recipe box.

Well that's about all I've got for tonight. I'm starting to lose steam and the longer I stay up the more I want to eat nachos and chocolate. I will leave you with my newest workout playlist. Find them on iTunes HERE.

A New Year:
New Year's Day - U2. ( I've also used Little Talks by Of Monsters and Men)
Shock of the Lightning - Oasis
Nature of the Experiment - Tokyo Police Club
Flathead - The Fratellis
Salute Your Solution - The Raconteurs
Rockaway Beach - The Ramones
Bulldozer - Cold War Kids
Nobody's Accusing You (Of Having a Good Time) - Hot Hot Heat
Balloons - Foals
Cousins - Vampire Weekend
Post Physical - Pictureplane
Cool down songs:
Intro - XX
Please, Please, Please Let Me Get What I Want - The Smiths
Second Song - TV on the Radio
Eyes Be Closed - Washed Out

Hope everyone has a great Monday! Goodnight.