by Mollie Millington | Jul 8, 2022 | product review, spinning
Indoor cycling will always be my first fitness love. I started indoor cycling regularly during graduate school as a way to fit fit throughout the year (winters in Michigan are no joke!) and around my work and class schedule. After a brief stint in Connecticut, I moved back to Michigan and decided to become a Spinning (R) certified instructor. It was so much fun putting together playlists and leading classes at the university I worked at. I also taught classes at the local YMCA, which allowed me to meet people not affiliated with the university (which tended to be an academic bubble). Since becoming certified, I have been fortunate enough to find indoor cycling classes to teach. Nothing beats being paid to workout! In all seriousness, the aspect I love most about teaching fitness classes is meeting new people.
The pandemic sadly ended my indoor cycling career. Both the gyms I taught at in 2020 closed during the first national lockdown. One re-opened but they changed their staffing structure to utilize only full-time staff. Many of my indoor cycling clients jumped on the Peloton bandwagon while we were stuck home, but I couldn’t justify the money or space for a bike. Bike commuting during the pandemic gave me a smaller cycling fix, but didn’t have the same vibe as a dark studio with tunes pumping. I started researching other brands of bikes for home use and learned that it is best for the bike to have at least a 18kg fly wheel. This seems to help with stability, noise levels, and the general feel of the ride. Over 18kg, the ride will feel more like what you would experience in a spin studio or on a bike outdoors.
When I saw that Bluefin Fitness, a British home exercise equipment online store, sold indoor cycling bikes, I was very excited to see that they had three different models, with varying fly wheel weights, to choose from. Two of the three are able to connect to a training app, which is very useful for people not as familiar with indoor cycling. Their Tour SP bike looked best to me, based on flywheel weight; the Kinomap fitness app for live video streaming, video coaching and training; and design most similar to the indoor cycling bikes I normally ride in the studio. The seat and handlebars heights are adjustable and it is easy to move with wheels on the front.
Kinomap is €11.99/month for one person or €89.99 for a year. There are family options too and even a lifetime member one-off fee for €269.99. There is a 14 day free trial to see if you like what it has to offer. For now, I am sticking to my own playlists and routines, but I might give this platform a try later this summer.
In terms of the bike, it took me a few rides to get the settings perfect for me. I took a photo of each one (seat height, handlebar height, and how far forward/back the seat is) in case my husband decides to give the bike a try. So far, the tri bars have been really useful as my arms feel a little bit too short. Since it has been two years since my last time indoor cycling, I know it will take some time to get my body used the positioning again. I find the seat very comfortable but know that I can invest in a removable padded seat cover for longer rides if I don’t want to wear a chamois. The other tweak I will probably make is to replace the pedals (that came with toe baskets) with SPD clips. Wearing cycling shoes make the ride more effective on the pull up as well as the push down during the pedal stroke. Finally, I have to get used to having less space in the living room to put my rucksack and clean laundry!
Keep an eye on Bluefit Fitness’s Instagram account as I created two video tutorials for them, one on how to properly set up the bike and the other is a cool down stretch. If you have any questions about indoor cycling or the Tour SP bike, please leave a comment below. I will be following up in a few months with my thoughts on bike and how my aerobic base building is going.
Thanks for Bluefin Fitness for the complimentary Tour SP bike. All opinions are honest and my own.
by Mollie Millington | Feb 13, 2020 | cycling, exercise, spinning
With Storm Ciara blowing all sorts of weather around the UK, your morning run or ride is bound to be brisker. Have you also noticed the sun is rising later than you? The winter is a great time to take advantage of your local fitness facility programs. As an athlete, you should try to change your workout routine every so often. Periodization offers new challenges to your body, which creates improved performance as well as prevents boredom. “Spinning®” or “group indoor cycling” (GIC) is a low-impact, high-cardio workout that compliments many types of sport training. If you enjoy a class that gets your heart pumping, GIC might be the class for you! Being indoors on a stationary bike allows you to maintain your intervals, distance, and/or sprint training without the dangers of running in the dark or slipping on ice.
If you have never attended a GIC class before, I have a few tips for you in order to survive your first class. First, arrive to class about 10 minutes early and let your instructor know it is your first time. The instructor will be able to fit the bike to your height. The seat and handle bars can be moved up/down or front/back, tailoring the bike to your body size. Bikes have markings making it easy to set up again at your next class without help. You can either write these down in order to set up your bike the next time or snap a photo on your phone. Feel free to adjust the bike during class if it feels uncomfortable (as long as the studio isn’t dark). Be sure you understand how to adjust the resistance and how to brake too.
Thanks to Mel Thomas for the photo.
Second, bring water and a small towel. You will probably sweat and become thirsty during class. Most instructors don’t mind if you need to step out of class for a drink or some air, but it is best to be prepared. For a 45 minute spin class, you need to drink 1.2 liters (or 40 ounces) of water (yes really). Take little sips throughout class to avoid getting a stitch (cramp for you Americans out there). If you don’t finish your bottle of water during class, aim to finish it over the next hour or so.
Clothing can be key for an enjoyable class. Longer shorts prevent chaffing and shoes with a firm sole are best to keep your feet flat on the pedals and avoid foot cramps. If GIC something you enjoy, consider investing in a pair of cycling shoes with SPD clips (check with your gym that they will work with their bikes) as they promote effort throughout the pedal stroke. Both your quads and hamstrings will be working hard during the class. Personally, I like to wear sleeveless tops when I spin to keep cool as my facility doesn’t have a fan or air conditioning. Long trousers with a loose hem can easily become stuck in the pedal. If you want to cover your legs, consider leggings or something that is tight around the ankle.
Thanks to Isabel for the photo. Visit her website www.onmytrainingshoes.com
Finally, be prepared to try GIC five times before you decide if you love it or hate it. The first class, you will probably be out of breath and your bum will be sore. If you need a rest during the session, remember to keep your legs moving (but with less resistance or slower cadence). Remember, if you don’t like the method of one instructor (or their music selection), there are many others out there that could be the right fit. If you can’t make it out of the house, do some research on Peloton or Bkool as options to train in your home on a stationary bike. You can ride along to these two Global Cycling Network videos I am in if you fancy a giggle. Setting up your road bike on a turbo trainer is not safe for mimicking the movements of GIC. Please be safe and sensible. Feel free to take these videos to you gym if a class is not scheduled and use the appropriate bikes there.
Fat Burn Fast – 20 min (I am teaching this but it is not my voice. if you have been to my class, you know my script!)
60 min class (you can see me in the one)
Go out and try a cycling class. Let me know what you think about indoor cycling in the comments below.
My friend, Carrie, enjoying her Peloton bike.
by Mollie Millington | Jun 21, 2019 | cycling, recovery, running, spinning, water sports
On Thursday afternoon, I was back at Function360 for my check up. I am only going every three weeks now which is great because it means I am nearly done with my recovery. It is also sad though because I love seeing the team (especially Hugo, the office dog). My osteopath, Emma, is pleased with my progress, even though I still have some tenderness to the touch on the medial side of my left Achilles. The swelling has gone done quite a bit and I no longer have any pain in my right Achilles (while my right posterior tibial tendon is a different story). Twice I week, I complete my rehab regime and I am religious about stretching and foam rolling after exercise.
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| Emma, from Function360, working her magic |
At these visits, Emma will examine my lower legs, looking for symmetry, swelling, tenderness, strength, and tight muscles. Depending on what she finds, she might massage my calves, stretch my hips, dry needle my tendons or all of the above. This week was just stretching and massage. She also assigned two new exercises to me which will help with my posterior tibial tendon (in fact, I am doing them as I type this).
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| To infinity and beyond! |
My dedication to the rehab program seems to be paying off as I am now able to run for 10 minutes with a 1 minute walking break three times per session which gets me up to a 5K. I hope to be up to steady state running in the next few weeks. It is a bit nerve-racking to start up again. What if the Achilles pain comes back? What if four months of rehab hasn’t made me any stronger or faster? Will I ever run another marathon. When I told her about my concerns, Emma said I shouldn’t be comparing myself to anyone else. She believes things are looking good so far and that I should keep the faith.
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| Cap from 2011 London Triathlon. New cycling shoes #gifted from Decathlon. |
As my prognosis is looking good and I do better with a deadline in my diary, I have signed up for the London Triathlon super sprint distance (400m swim, 10K bike, 2.5K run. (#gifted entry). London Triathlon might have been my first UK back in 2011. I did the sprint course (700m swim, 20K bike, 5K run) and for a brief moment was tempted to do it again to try for a PB. But then I remembered I am supposed to be sensible in my recovery and stuck with the super sprint. It will still be a PB and the cross-training will help my cardiovascular fitness levels improve before I start training for the 20km trail runs in Malawi with Orbis Challenge. I have a lot of work to do this summer.
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| Why is it so hard to look cool in a wet suit? #gifted from Decathlon |
My training strategy is primarily to add swimming in twice a week (once in a pool and once in open water). For the passed few years, I teach indoor cycling once or twice a week, riding about 10-12 miles per class. I might do a few short outdoor bike sessions on my own to learn about my threshold and where I can ride to just below it for about 20 minutes. I will use parkrun to develop my running strategy. Our local course is two laps which means I can use the first lap to tire myself out (simulating excursion on swim and bike) then push myself on second lap.
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| This week’s playlist |
Because I am a competitive person, I am going to study previous London Triathlon results in case there is a chance I can place in my age group. That would be a Christmas miracle but really give my confidence a boost. I am dying to get back out there and continue to develop my speed with track sessions but fear getting thrown back to square one.
Have you ever come back from injury by completing a triathlon? Or taking up one of the disciplines as a substitute for running? Let me know in the comments below.
Thanks to London Triathlon for the gifted entry. Full review of my race experience will be up in August.
by thinkmarsh | Jun 7, 2018 | cycling, spinning
A few weeks ago, I was invited to a product launch by the Spanish brand, Bkool. They manufacture three different types of turbo trainers for indoor cycle training and provide an online platform where you can select virtual rides to follow. This year, they are focusing on folks who, for whatever reason, need to workout at home by adding an indoor cycling SMART bike to their product line. And it is awesome.
Let’s talk about their online simulator first. Here are some fun facts about Bkool and their platform.
- As they train, riders can view a virtual race course, a specific route, or velodrome track session.
- Some routes have a video if a member has submitted one to share.
- There are over 60,000 users on the platform.
- Bkool holds almost 40% of marketshare.
- More than 3.5 million real routes are available so far and it is growing every day
If you have a Bkool product, it can monitor your activities through your profile to look for improved performance over time.
Now, let’s discuss their new indoor cycling fitness bike. Pretty, isn’t it?
- The bike links through an app on your phone to automatically adjust resistance based on your functional threhold power (FTP) test and what the class requires.
- You can use your phone to the control ride and your laptop or tablet to better view the route.
- The bike weighs only 45 kg, meaning it is easy to move around your home.
- ANT+ and Bluetooth connections available
- Provides magnetic resistance for a smooth, quiet ride.
- Easy to assemble (or pay a bit more for home assembly)
- Affordable price point
So far, the platform offers over 100 pre-recorded fitness classes. During their time in London, Bkool were also looking for new instructors to record new fitness classes in English. I am excited to announce that I was one of the successful applicants! Next weekend, I am traveling to Bilao, Spain for a weekend of training and to visit the filming studio. In July, I will head back to record eight to ten classes, each 30-45 minutes long. I have about 30 classes ready to go but need to still upload them into the teleprompting software. Me and technology sometimes don’t get along, which is why I am relieved that we will cover this during our training. In addition, half of my music is with Apple and the other half is somewhere on my laptop. This fantastic opportunity is a good motivator to sit down and organize everything into one place.
I am also looking forward to discovering new music that will suit the different types of workouts. The right song can change a participant’s outlook on the class. When I went through my initial training nearly a decade ago (yikes!), the course leader warned against themed-rides. She explained that if a person hates 80s music, they will mentally check out from the first note. I can confirm this as my Monday night class hates my 80s mix. I can see it on their faces. Now, my rides have a variety genres to bring everyone together. That is what I love about indoor cycling- choosing motivational music that makes exercise fun rather than a chore. One of my personal mantras is ‘If it’s not fun, why do it?’ When coaching new clients, and here on my blog, I aim to share new fitness concepts to help people discover something they love and want to do over and over again. I am a firm believer that being active should be fun.
What songs makes you want to jump up and dance? Run faster? Go for a swim? Leave a comment below so I can check it out. I will let you know when my first class is available to view.
by Mollie Millington | Jun 7, 2018 | cycling, spinning
A few weeks ago, I was invited to a product launch by the Spanish brand, Bkool. They manufacture three different types of turbo trainers for indoor cycle training and provide an online platform where you can select virtual rides to follow. This year, they are focusing on folks who, for whatever reason, need to workout at home by adding an indoor cycling SMART bike to their product line. And it is awesome.
Let’s talk about their online simulator first. Here are some fun facts about Bkool and their platform.
- As they train, riders can view a virtual race course, a specific route, or velodrome track session.
- Some routes have a video if a member has submitted one to share.
- There are over 60,000 users on the platform.
- Bkool holds almost 40% of marketshare.
- More than 3.5 million real routes are available so far and it is growing every day
If you have a Bkool product, it can monitor your activities through your profile to look for improved performance over time.
Now, let’s discuss their new indoor cycling fitness bike. Pretty, isn’t it?
- The bike links through an app on your phone to automatically adjust resistance based on your functional threhold power (FTP) test and what the class requires.
- You can use your phone to the control ride and your laptop or tablet to better view the route.
- The bike weighs only 45 kg, meaning it is easy to move around your home.
- ANT+ and Bluetooth connections available
- Provides magnetic resistance for a smooth, quiet ride.
- Easy to assemble (or pay a bit more for home assembly)
- Affordable price point
So far, the platform offers over 100 pre-recorded fitness classes. During their time in London, Bkool were also looking for new instructors to record new fitness classes in English. I am excited to announce that I was one of the successful applicants! Next weekend, I am traveling to Bilao, Spain for a weekend of training and to visit the filming studio. In July, I will head back to record eight to ten classes, each 30-45 minutes long. I have about 30 classes ready to go but need to still upload them into the teleprompting software. Me and technology sometimes don’t get along, which is why I am relieved that we will cover this during our training. In addition, half of my music is with Apple and the other half is somewhere on my laptop. This fantastic opportunity is a good motivator to sit down and organize everything into one place.
I am also looking forward to discovering new music that will suit the different types of workouts. The right song can change a participant’s outlook on the class. When I went through my initial training nearly a decade ago (yikes!), the course leader warned against themed-rides. She explained that if a person hates 80s music, they will mentally check out from the first note. I can confirm this as my Monday night class hates my 80s mix. I can see it on their faces. Now, my rides have a variety genres to bring everyone together. That is what I love about indoor cycling- choosing motivational music that makes exercise fun rather than a chore. One of my personal mantras is ‘If it’s not fun, why do it?’ When coaching new clients, and here on my blog, I aim to share new fitness concepts to help people discover something they love and want to do over and over again. I am a firm believer that being active should be fun.
What songs makes you want to jump up and dance? Run faster? Go for a swim? Leave a comment below so I can check it out. I will let you know when my first class is available to view.
by Mollie Millington | Feb 5, 2018 | class review, giveaway, spinning
My fitness career started as a Spinning® instructor. The training made me what I call a purist- I don’t lift weights, clap my hands or do press ups during my classes. Unfortunately for me, in the last few years the London fitness trend has seen a big demand for the ‘all-body’ indoor cycling classes (if this format gets you to go to class- go for it!). I struggled to find studios that shared my philosophy on cycling style. My favorite studio was Cyclebeat near Moorgate but that was recently bought out by Boom Cycle. When I heard about a free class is Islington, I was intrigued. What sold me was that my friend, Lucy from Paddle Pedal Pace, said the Keiser instructor was great. She and I have the same thoughts on how an indoor cycling class should be instructed.
Body Junkies is a new studio that opening up in Islington last year. It was founded by friends, Jason and Stephen. They have boxing, Zumba®, yoga, high intensity interval training (HIIT), total conditioning, mommy/baby classes and more. They have their own app for booking too which makes it easy to schedule your workout on the go. The studio is one open room but very versatile as the boxing equipment hangs from the ceiling on custom tracks. They means the bags can be moved out of the way when not in use. There are two showers, a toilet, and cubbies for storing your kit.
The location is less than a five minute walk from Holloway Station on Holloway Road, near the Emirates Stadium and London Metropolitan University. When I arrived, I was greeted by the owners. The brand new Keiser bikes were set up in a semi circle around the instructor’s bike. The visiting instructor was Darren Teagles, who captivated us for 45 minutes using only two positions on the bike. The music was banging and the light were kept low (which I prefer because then no one can see my red face). The ambience allowed me to forget about work and simply focus on getting a fantastic workout.
These new bikes allowed us to sync to the TV screens, showing us (and the instructor) our RPMS and power rating. Each had a digital display that allowed you to see this info on your bike, alongside a gear resistance rating. Darren also created teams during class, where we had to push ourselves to win. The computer program splits up the class evenly, so one team doesn’t have an advantage. The energy in the studio was great! Most of the class were Body Junkies members, with a few journalists and bloggers. The studio team were very friendly and we got to try their smoothies after class. I was so impressed that the class was held captive with only two simple moves and a profile that built on the previous section. Most people have short attention spans and look bored in my class if we are sitting on the bike, even on a seated uphill climb (hopefully it isn’t my teaching style).
We are talking about me teaching a one-off spin class, so if you think you would be interested, please let me know with a comment below. Regardless, I think you should visit the studio! Enter my giveaway below to win two Body Junkie sweat towels, a steel water bottle, branded canvas bag, and a free class of your choice.
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| Win this plus a free class! |
a Rafflecopter giveaway
Thanks to Body Junkies for inviting me along to the complimentary class. All views and opinions are my own.
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