1) Hi friends, so I teach a Hip-Hop course at George Mason University each spring and it is very time consuming. As such, posts will be every other week for a while.
2) This week’s profile is three effort blocks, consecutive songs which we ride as one. The idea that effort equals one song is soooooooo passè. At some point, pedaling for five or ten minutes has to become a goal.
3) . I usually theme the effort blocks with each song having a specific purpose. Like ‘time trials, builds and intervals’ but here, we just push for three songs.
4) I’ve recently been filled with inspiration as I got to see Bryan Cranston in “Network” on Broadway, a Frida Kahlo exhibit at the Brooklyn Museum and was taken for a museum employee while waiting on line for the latter. It’s my dream to be a docent, so that really energized me.

5) Creativity and self-exploration are embedded into all of my profiles. If an indoor cycling class is the hardest thing you’ll do each week, I’ve got a list of things for you to consider. As an instructor who enjoys the outdoors and challenging things in general, I find indoor cycling is a safe way to fail. When you are hiking two hours from civilization and you gotta get back, THAT is when you start learning about yourself. A single thirty second standing sprint . . . not really. Indoors, it’s all about breathing correctly. Check out this article I wrote on breathing for the Echelon bike.
6) “At the end of the day, we can endure much more than we think we can.” — Frieda Kahlo. I love that quote. Keyword being endure. Not a sprint, not a one minute effort . . . it’s the long term push that makes us who we are.
7) "You are braver than you believe, stronger than you seem." — Christopher Robin, Winnie the Pooh. I don’t know. I have heard a lot of instructors say this. I’d prefer to align myself with the magic of Frida Kahlo [37 inspirational Frida quotes]than the ultra optimism of a Disney movie.
8) The Academy Awards are this week. I’ve been ga-ga for climbing movies since the government shutdown. “Free Solo” has rekindled my desire to challenge myself. It should win for best doc this year.

9) We introduced a new move this week [EverNote to capture the profile]. I call it a stack. As opposed to add resistance equally over an increment, we add resistance and duration. Subtle changes to the profile challenge the body in new ways. Come March, we take it to another level.