Classes: Bike-on-a-stand

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Instructed by David Hebert, Cheryl Birkey, & Paul Ridgway (see class schedule).

Bike-on-a-stand

(60 minute class)

"Bike-on-a-stand is a great non-impact, self-paced way to strengthen your legs, heart and lungs. Oh, and by the way, in a single one-hour class you can burn around 500 calories. Some things to expect in a bike-on-a-stand class: I can't emphasize enough that these classes are self paced and non competitive. From assuring basic bike adjustment and fit to the best way to maximize every revolution of the pedal. Special care is taken to make sure that techniques are used to alleviate fatigue in the shoulders and back as well as enduring the saddle. A healthy mix of hills, sprints, seated climbs, and cruising on a variety of surfaces such as: asphalt, ice, and soft sand." Proper breathing - In through the nose, exhaling slow and out the mouth. Technique and form - Consistent tempo, rhythm, cadence and no bouncing in the seat. Power and speed - How to reach fatigue, recover and achieve a greater level of fitness through adaptation to increasing loads. Isolated leg training (ILT) - Pedaling with a single leg, focusing on the full stroke of the pedal, upstroke, and powering down. ~ David Hebert	"Stationary bikes with adjustable tension knobs and an enthusiastic instructor who can help you imagine you're actually sharing a hilly two-lane stretch of interstate with 18-wheelers makes for a good aerobic class ... who knew. The 'bike-on-a-stand' fad is over and now the bikes are cheap ... so Scott Fitness bought 30 of them and we're having classes. If you like RIP! Class (Running in Place class) and JRWOTR Class (Jump Rope Without the Rope class) you'll love GSB Class (Group Stationary Bike class), a.k.a bike-on-a-stand. I'm just being a fool. Bike-on-a-stand really is a great workout. I've never liked those bike seats though. I prefer standing up. Actually, I really prefer riding those pimp-ass banana seat bikes with the Virgin Mary bobblehead on the chopper handle bars and big fenders and a truck horn ... and a little two-wheel trailer carting the battery to power the truck horn ... and the stereo ... and the eight track playing Mexican polka ... and Sweet's Greatest Hits. What a calorie burner. But you can't have a class where everyone rides around the aerobic floor on their pimped out banana bikes without looking like a shriner convention ... or maybe a group of Latin Pee Wee Herman impersonators. So I guess I understand why they came out with these stationary fly wheel bikes with adjustable tension control classes." ~ John Scott
"I am very excited to teach the Bike-on-a-stand class on Tuesday nights. Bike-on-a-standing is a fantastic cardiovascular workout and it's great for building muscle tone as well ... it's also easy on the joints and is something that everyone can do. There is very little coordination to the workout and each participant can go at their own pace, increasing and decreasing the resistance according to their own fitness level. My class will vary from Bike-on-a-standing for the entire hour, to doing a combination of spinning and floor exercises for the hour. These things will remain constant, however: you will sweat, you will breathe hard and you will get a great workout. As an instructor, I will be right there with you during the more challenging parts of class - and will recover with you during the easier sections. Please come, have fun and challenge yourself." ~ Cheryl Birkey
Update: Where In The World Is Paul Mickelbart?! Paul now has a website: paulsgym.com We're all very, very, very sad that Paul Mickelbart has moved with his girlfriend back into the jungles of Colorado. Paul was drawn back to woods where he and his mountain bike could climb trails, trees, clouds and rivers. Paul's bike is all terrain ... but I guess terra means earth so that doesn't really make since because I was saying that Paul and his bike were going to climb clouds ... but any way ... we're all going to miss Paul very much and no one, except David and some other people, could take his place... But I'm going to try ... and take his place. I'm at least going to try to use the same stationary bike he used." ~ We'll miss you Paul, John Scott