Bike-On-A-Stand [AKA: BOAS ... AKA: Going Nowhere Fast]
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Paul's Class Description:
_Cardio bites ... hard. Almost no one likes to do cardio. That being said, everyone knows that it is an inescapable aspect of improving his/her health. At theGYMkc there are many ways to satisfy this requirement both inside and outside of a class setting. What makes Kansas City's one-and-only Bike-On-A-Stand different? First, there is the music. Have you ever gotten to the gym and then realized you had forgotten your iPod? What did you do? Did you stay and workout with NO music ... or drive back home and return 30 minutes later to finish your workout? Did you just forget about it and go home? Bike-On-A-Stand is a class that thrives on its playlists. The pace at which you will be encouraged to pedal is determined by the songs chosen by the particular instructor. During slow songs, you will be pushed to move through various body positions at higher resistances. Songs with a faster beat will be used for sprinting and lighter resistances. This song-driven training method creates a fast-paced, fun, challenging, and constantly changing experience every week. Bike-On-A-Stand is instructed in front of a large projector screen. We do this for a couple of reasons. One of the best reasons for this approach is that the visuals help you to really push yourself in the class. Reverting to the idea, “cardio bites hard,” you will likely relish the many distractions that Bike-On-A-Stand offers. “Sit up!” “Faster!” Shoulders still!” “Resistance up to 8!” “Sprint!” “Find the beat!” Add a solid playlist and a huge screen to these constant verbal reminders, and you’re starting to get the idea behind Bike-On-A-Stand. Who cares if you just burned 600 calories when “The Strokes” and “Blondie” are ringing in your ears ... and the only thing you can see through your sweat-filled eyes is an empty road racing past you, killer waves threatening to come crashing down as you are riding the pipeline, or a mountain that is goading you to shred it! One of the things that keeps a lot of people from participating in classes ... sadly ... is pride. But take heart! For there is hope in a dark corner of the fitness world, oh vain ones! Literally, Bike-On-A-Stand takes place in a dark corner at theGYMkc: Westside at 2020 Washington; Kansas City, Missouri. A marvelous effect of our projector-lit class is the relatively incognito status it temporarily bestows upon all participants. No one cares if you are going as fast as they are or where your bike's resistance is set in comparison to theirs. Everyone is encouraged to ride at his/her own level and pace. That being said, all classes benefit from the idea of working in a group. The undeniable positivity of improving one’s health in a supportive and fun community dynamic is bound to be one of the best parts of any week. Adam's Class Description: Life is one big rave, and so is cycling. Indoor cycling takes limitations of stationary bikes into account and builds on their strengths so that you can do other things that would just look silly if you tried them on The Trolley Trail. I structure classes based on three basic techniques: sprints, climbs, and jumps ... with the goal of improving strength, endurance, and stability. In order to teach a safe and fun class, I focus on one technique per song and make easy-to-follow variations based on its rhythm and feel. Changes in resistance and speed are communicated with a rate of perceived exertion, allowing participants to join at the pace most appropriate for them. I emphasize proper distribution of body weight [HANDLEBARS ARE NOT YOUR FRIEND], paced breathing, a tight core, and forced smiles [if you fake a smile, your brain sends the same neurotransmitters it would send as if you were just smiling because you wanted to which leads to the same happy feelings, which leads to less perceived stress/exhaustion and more enjoyment]. Don’t worry about that last bit in ellipses ... I’m good at repeating myself. Frequent water breaks are encouraged as well. My favorite part of class is the track list. I love music. I keep my headphones on during my day job when I’m not in meetings or on the phone, blast it in my car, and then play it on the sound system at home. I’m always looking for new and exciting sounds, and the result is a coordinated track list that makes cardio feel less like work and more like dancing at a rave. If you finish class feeling relaxed and inspired ... or like you've accomplished something ... or maybe just lost yourself in it for an hour, then I have done my job. If you have questions, music suggestions, or feedback about class, please email Paul or Adam. |