All systems are “go” for Friday from 7:00-8:00pm. We are confirmed for the spin room. That other club that showed up at 7:30 last week will just have to wait until we leave.
The workout will be a variety of short drills conected to music. For example, three minutes of Louis Armstrong may mean three minutes of sprints (15 seconds on, 15 seconds off, 6 reps in all). 2:30 of ska riddim may mean two and a half minutes of alternating sittng and standing every 8 musical beats. 4:15 of electronica may mean simulating a climb (heavy resistance) for 4 minutes. Don’t even ask what happens when we hear disco.
55 minutes in all. Bring a towel. Bring a water bottle. Bring SPD shoes, tennis/running shoes, or your regular cycling shoes and pedals. I’ll bring the wrench and the music.
You could bring your bike to the gym, use the wrench to take off the pedals, and lock it up outside during the spin. The lack of pedals would be an extra security feature… nobody could ride away on it.