If you don't have a spin bike, there are other options. You can ride using your outdoor bike on a trainer. You can also use another piece of cardio equipment. The energy of the group will help you push yourself a little harder than you would if you were on your own. When I see you on an elliptical, treadmill, stair climber or rower I will adapt the instructions to include your machine. 

Classes are generally posted here. While there is a clear benefit to riding with the group online, but that does not mean that there aren’t also gains to be had by riding alone whenever your schedule permits. There is no cost for these classes. Donations are gratefully accepted.

May 22, 2022 Sunday Power Hour (60 min)

Are you looking for a tough one? Look no further. Two twenty minute sets of intervals will get your heart pounding and your legs burning! Let me know how it goes!

May 19, 2022 Bikes and Bells (45 min cycling/15 min KB)

May 18, 2022 Endurance Ride

May 12, 2022 Bikes and Bells (45 min cycling/15 min kettlebells)

May 11, 2022 Endurance Ride (45 min)

May 9, 2022 mind.body.bike (30 min bike + 15 min core)

May 5, 2022 Bikes and Bells (60 min)

This ride is a “hill sandwich.” We ride flat, then climb and then we go back to the flats. We do some less common movements with the kettlebells, but I think the folks who were at the live class would say they are not easy - but they are possible.

May 4, 2022 Endurance Ride (45 min)

This Ride is an “Anatomy of a Flat Road.” The bulk of the ride is between 75% and 85% of your maximum heart rate/perceived exertion. Try to keep your cadence high and build your performance!

May 2, 2022 mind.body.bike (30 min bike/15 min core)

April 27, 2022 Endurance Ride (45 min)

This ride involves six 6-minute segments that have target heart rates/perceived exertion between 75% and 85%. This will be uncomfortable, and it will yield tremendous results!

April 25, 2022 mind.body.bike (30 min bike + 10 min core)

In the cycling portion of this class, we are working on improving our aerobic power in a steady manner, but one that isn’t too taxing. Our goal here was to train our muscles to use fat as fuel. Who doesn’t want that???

April 24, 2022 Sunday Power Hour

We rode outside. Where were you? We missed you!

April 21, 2022 Bikes & Bells (45 min bike + 10 min Kettlebells)

This is the workout to pick if you want to challenge yourself, for real! It is designed to push you to your max effort and into your anaerobic zone. It hurts there! But only for a short time. 15 seconds or 20 seconds all out. 15 times. In between max efforts, we come down to an 8 out of 10 effort, not all the way to recovery. BUT… Every 15 min there is a 6 min recovery. So you won’t die. You will suffer. That is how we get stronger and more fit.

The kettlebell workout is a low intensity one. We had enough of that on the ride. 100 KB swings, stopping every 20 for 10 marching steps with the KB overhead. Totally different strain than on the ride, but great for our glutes and core. Enjoy!

March 21, 2022 mind.body.bike (45 min - 30 bike/15 core)

March 20, 2022 Sunday Power Hour

Belated St. Patrick’s Day ride. It is shorter than usual because it was supposed to be on Wednesday. But… enjoy Irish music and a nice holiday ride!

March 14, 2022 mind.body.bike

March 13, 2022 Sunday Power Hour

March 10, 2022 Bikes and Bells (45 min cycling/15 min kettlebells)

March 9, 2022 Sherri’s Birthday Ride! Endurance (45 min)

Sherri said she loved to hear Eminem at 5 am! So there is Eminem as well as a few other artists she likes. The ride is all about the anatomy of a flat road. Maintaining control over breath, heart rate and cadence over moderate changes in resistance. As you will hear me say, we don’t have a lot of this type of riding around here - this is hill country! But that doesn’t mean there isn’t benefit to developing flat road skills.

March 7 2022 mind.body.bike (cycle and core - 45 min total)

This is the first of the new mind.body.bike class that includes a core strength component. The ride is 30 min then a somewhat awkward transition to the floor for core work, where I gracefully knock over some stuff leaning against the wall, followed by 10-15 min of core strength work. This week we did a variety of planks, swivels, circles, arm circles and shoulder taps, as well as a bent hollow hold for a break from plank pose. Evening is not be best time of day, but this is me giving it a go!

March 2, 2022 Endurance Ride (45 min)

This was our first endurance-focused ride. It is made up of two sets of loops. The first is a flat road loop that we ride 4 times and the second one is a bit of a climb. Not too heavy, but not flat. If you are tracking your heart rate and cadence, you will be able to benefit most from this ride and you will be able to tell exactly what you were doing when based on the data from your devices. The live class was remarkably accurate in how their performance tracked the goals for the morning. And to quote Krissy: “This is exactly what [we] need to ride outside!”

February 20, 2022 Sunday Power Hour (60 min)

This workout is all about cadence: fast, slow, controlled either way. This is the type of workout that will help you maximum efficient pedaling so that you can handle any ride you want to - and enjoy it. Eliminate the struggle and have fun!

February 10, 2022 Bikes & Bells (45 + 15)

February 8, 2022 Mind.Body.Bike (30 min cycle +15 min yoga)

February 6, 2022 Sunday Power Hour (56 min)

Pay no attention to the hair and face here! Yikes! You would think that might be the end of this ride, but nope! Beginning…

February 3, 2022 Bikes and Bells! (45 min cycling + 15 min KB)

Come for the ride and stay for the kettlebells. The ride challenges both cadence and power. The kettlebell portion has sets of tabatas - but there is plenty of rest, so you can give each set your all! You may be sore the day after, but it will hurt so good!

January 20, 2022 Bikes and Bells! (45 min cycling + 15 min KB)

January 16, 2022 Cailie’s Birthday Ride (60 min)

This was really about the fun of the ride!

January 11, 2022 mind.body.bike (45 min = 30 cycling and 15 yoga)

January 9, 2022 Sunday Power Hour (60 min)

January 6, 2022 Bikes and Bells (45 min cycling)

In the cycling portion of this class, we focused on quick transitions and adaptations to changing terrain. It kept us on our toes! The kettlebell portion was challenging to try and capture on video. We worked on turkish get-ups, which are some of the best full body kettlebell movements out there and I find them especially helpful in working on shoulder stability. We coupled them with russian kettlebell swings in order to keep the theme of those quick transitions - two very different kettlebell movements, back and forth. Give it a try!

January 4, 2022 mind.body.bike (47 min) Building a Stronger Cadence

This class requires a commitment to really focus on your cadence and make all the changes that are cued. It is tough at times, though not always. We work at adding resistance while holding our cadence strong and modulating heart rates simultaneously. So much to think about, but always with a goal of stronger, yet easier, riding down the road. It is worth the effort!

January 2, 2022 Sunday Power (for real!) Hour (60 min)

Today we completed the interval program we started last Sunday. This final segment was tough! 3 sets: lactate threshold, VO2 Max, and lactate tolerance: 85% Max HR, 90% and 92+%. There was recovery in between and we needed it! Part of the challenge in this class was mental. Could we really push ourselves to that degree? Could we let ourselves hurt that much? Could we let our breathing get that labored? If you want to give yourself that kind of a kick in the pants at the beginning of a new year, this is the class for you!

December 30, 2021 Bikes and Bells (45 min)

Three cycles of 6 min climbs and 4 mins of flats awaits you in this class. Each climb ends with a :10 sprint for a little extra heat! A long warm up and cool down round out this challenging class.

December 28, 2021 mind.body.bike (30 min)

This class asks you to focus on different elements of the riding experience. We start with the breath and go through feet, seat and riding position before putting it all together to finish off the 30 min ride. In the live class, we finished with a yoga session that emphasized balance. Because I watch and provide feedback for students who attend the live classes, it doesn’t translate well to the video, so I plan to add a page with yoga videos. Stay tuned!

December 26, 2021 Sunday Power Hour: Krissy’s Birthday Playlist

Krissy sent me a long list of bands to choose from for this powerful playlist. The workout is based on 2:00 intervals of hard work with decreasing rest for the first half of class and then increasing on the back side. It is tough, and you will feel great after you complete it! Be sure to thank Krissy for your pain and wish her a belated birthday!

December 23, 2021 Bikes and Bells (45 min Cycling)

December 21, 2021 mind.body.bike (30 min cycling/15 min yoga)

December 19, 2021 Sunday Power Hour (60 min)

This is a great choice if you want to work on your climbing skills, without any extreme climbs! Too good to be true? Nope. Give it a try and let me know what you think.

December 14, 2021: Mind.Body.Bike (45 min: cycling/yoga)

December 9, 2021: Bikes and Bells (45 min cycling + 15 min kettlebells)

This class offers a cycling intensity without any major climbs. The kettlebell portion is not on the video, but you can do it on your own! Start with 25 Russian Kettlebell swings followed by 5 presses on each side. You will repeat this for 10 minutes. BUT… set a timer because every minute on the minute, you will stop and do 3-5 “competition” burpees or a variation that you are more comfortable with for a total of 30-50 reps over the 10 min. As soon as you complete the burpee variation you have selected, return to the kettlebell work.

November 28, 2021: Sunday Power Hour (60 min)

November 25, 2021: Bikes and Bells (45 min cycling/15 min kettlebells)

The kettlebell workout that came after our ride was a Tabata couplet that was so much fun, it is included here. Enjoy!

November 23, 2021: mind.body.bike (45 min cycling/15 min yoga)

Today’s mindfulness practice is yoga, with a focus on moving the areas that are compressed on the bike. The cycling is a fairly steady ride with moderate resistance for much of the ride and cadence topping out at 100 RPM. Sometimes it is nice to just enjoy the ride!

November 21, 2021: Sunday Power Hour (60 min)

Sundays are about power: raw and tough. This ride features two climbs and three sets of sit/stand segments of :20 seconds at 50% of max resistance, 20% and 80%. Twenty seconds is a realistic amount of time to practice standing because on a climb, we stand for a quick burst of power - perfect for a Sunday. Feel nervous? Don’t be - you can do this!

November 18, 2021 Bikes and Bells (45 min bike/15 min kettlebells)

Put some fatigue in your legs and then move the kettlebells. The ride isn’t easy, but you can definitely do it! Then pick up your kettlebell (or dumbbell/free weight plate, etc) and to the following:

4 Rounds SLOWLY for Quality/Clean movements: Every body is different and so pay attention to how you feel as you work through these movements and let me know if you feel any pain or restriction. Remember that pain is poorly correlated with injury, so we all need to focus on what we are feeling and when we feel it to check whether making a slight adjustment might feel better or allow for more range of movement. Let me know if you want to discuss these or any exercises you are doing and how they feel as you do them.

— 10 Step back lunges with the weight at your shoulder (5 each side). Try to lower your knee as close to the ground as you can. You can put a cushion under your knee if that feels better. As you come up, shift your body weight back so you are over your heel and you feel the lift in your butt/glute.

— 10 Russian KB/DB swings and then with the weight under control, lower it down in front of you and sit back. To lift it back up, pull it up and into the starting position for the next kettlebell swing. This is a complex movement and it is hard to put into words. If you struggle, just do Russian KB swings, which should be a more familiar movement.

— 10 Planks. With the Kettlebell on one side outside your body at your chest. Pull the KB underneath you for 1 rep. Back the other way is the next rep. Remember to go slowly as you pull the bell.

— 10 Glute Bridges. With the KB resting on your thighs, left your hips by squeezing your glutes and hold at the top for the count of three.

November 16, 2021: mind.body.bike (40 min)

Today the 30 min ride was followed by a yoga nidra practice, a guided meditation where our attention moves through the body. Both are included in this 40 min class.

November 4, 2021: Bikes and (Kettle)Bells

On Thursday mornings we ride for 45 min and then do 15 minutes of strength work, primarily using kettlebells. The strength portion of the workout is not included in the video, because I provide individual feedback that would not translate well to the format of these videos. In today’s session, we did the following kettlebell work:

4 Rounds for Quality/Effort (NOT SPEED) - use the weight that allows you to maintain quality movements, even if that is none. Perhaps start there and add a light kettlebell or dumbbell when you feel you have perfected the movement,

Single Leg KB deadlifts: Standing upright, hold the kettlebell in front of your leg, grip facing in towards your body. Shift your weight to one leg, the same side as the hand holding the kettlebell, and push the other leg straight behind you, lean forward and gently touch the kettlebell to the floor. Pause, then return to standing in an upright position.

5 reps each leg (do all 5 on one side and then switch to the other side).

Goblet Squats: With the kettlebell in one hand move the bell around your hips in a complete circle, switching hands when convenient as you rotate the bell around your body. When the bell is back where it started, give it a gentle swing up to your chest, hold it with both hands and lower into a squat, maintaining an upright position and lowering down so that your hip crease is below your knees.

5 reps rotating the bell in each direction, (10 goblet squats each round)

Glute Bridges: Come to your back on a yoga mat or other non-slippery floor surface. Bring your feet in close to your glutes. By squeezing your glutes, raise your hips and hold them there and as high as you can throughout this exercise. Raise your arms so that they are straight up towards the ceiling in your room, holding the kettlebell in one hand. By bending your elbow, bring that one arm slowly towards the floor and extend it back up towards the ceiling, and repeat.

5 reps lowering the elbow with kettlebell each side (do all 5 on one side and then switch the kettlebell to the other side)

Modified Crunches: Staying on the floor, lie down on your back, holding the kettlebell in both hands extended fully on the floor over your head. Extend your legs out flat. At the same time, draw your knees up towards your chest and bring the kettlebell, with straight arms to your knees. Tough the kettlebell to your knees and then extend both your hands and feet back to where they started. Work to keep your back neutral on the floor throughout these movements.

5 reps

November 2, 2021: mind.body.bike

The connection between our minds and our bodies is critical to a positive experience on the bike. Sometimes our minds send messages during a ride that operate as sabotage: we aren’t strong enough, we aren’t fast enough, we are too old, we are too fat, etc. But we are enough. We are everything we need to be in order to enjoy a great bike ride. We practice the mental and physical skills and connection to our bikes that move us in the direction of fun!

October 31, 2021: Halloween Ride

The playlist is a variety of Halloween themed songs and the ride is challenging, but designed to be a first ride after a 6 week absence. For me it follows a long bike tour and then three weeks of COVID illness and recovery. Ride at your pace and enjoy!

September 7, 2021: Mind. Body. Bike

In this class, we began the process of connecting our mind’s power to our physical effort on the bike. This has been a passion of mine for many years, since my own personal meditation and yoga practice is very important to me in my cycling. Give this a try and then watch for new classes coming in October when I get back from the third leg of my cross-country ride!

September 5, 2021: Sunday Power Hour

Susan: Another great class!

Krissy: “Sunday POWER HOUR did not disappoint with 67% at my max heart rate and 668 cals burned.”

September 2, 2021

Our first Bikes and Bells (Kettlebells) is in the books. The editing isn’t great - something to work on for sure, but it was fun and I am looking forward to this Thursday when we will meet again for a 40 min ride followed by a 15-20 min kettlebell workout. Bring your kettlebell(s) and join us!

August 31, 2021

Start out with Ed Sheeran, grab some Sia, Afrojack as we power through repeating sets of cadence, resistance and jumping challenges.

August 19th, 2021

Today’s class is about control and focus on learning where we each are in terms of our strength, speed and mental resilience.

Music includes: Steely Dan, Flo Rida, Ed Sheeran, WALK THE MOON, and many others.

August 12th, 2021

In this class we did some rollers - much like what we find outside our doors in upstate NY and Vermont. Rollers are my favorite when I am on my bike. The climbs may be steep, but they are short. The descents are fun and fast, not scary.

Music includes: MILCK, Lady Bri, Young Rising Sons, and Hunter Hayes

August 10th, 2021

Today's class is all about intervals and controlling the ride. We worked on both effort and cadence, focusing on being able to make decisions about both in order to accomplish our personal goals for a ride. Can you pace your ride so that every 10 seconds you increase your effort up to 1:30 and then back it down the other side? This class did amazing and the skills will serve them well!

Music includes: Daphne Willis, Elle King, Lizzo, and Pitbull.

August 5th, 2021

Riding to Tony Bennet? Well, when he sings along with Lady Gaga, of course! Today's ride is all about control in the middle. No big climbs, no super-fast cadence, just steady effort and working to find the ease while working hard. Based on the numbers of towels in action, I think we succeeded in hitting that goal!

August 2, 2021

This morning, we re-did last week's cadence workout that had some technical difficulties. Cyclists control gearing/resistance. No major climbs, and yet you will feel this one... promise!

July 29th, 2021

Some great throwbacks in this playlist. Come along for a great ride!

July 25th, 2021

Today's class is all about dealing with fatigue when a ride starts out with a climb. Everyone did great and was able to handle tired legs and burning lungs at the end!

July 22nd, 2021

In today's class, the emphasis is on different ways that hills can arise, longer and shorter, steeper and less so. I find that trying to feel "friendly" towards hills makes them easier. When I resist or fight the grade, it invariably fights me back! So lean in to the gearing and enjoy!

July 20th, 2021

June 6th, 2021

June 3rd, 2021

June 1st, 2021

May 30th, 2021

May 27th, 2021

May 25th, 2021