When one of our writers, Ella, isn't making magic happen with her words you can almost always count on finding her on her bike. GranFondos, spin class, road biking - if it involves two wheels Ella's there. We caught up with her to learn a bit more about her cycling habits and more specifically, why she loves hitting the studio to cross-train for cyclocross. 

My main sport is cyclocross. I happen to think that ‘cross is the soggiest, silliest, smelliest (and some would say toughest) form of bike racing that exists. It involves sprinting around a circular obstacle course in the mud and rain, keeping your speed up while dismounting from your bike to jump over logs and run up hills with the bike thrown over your shoulder (and trying not to throw up). Basically, super fun. My teammates (the fellows especially) pride themselves on their toughness and have a great time poking fun at each other when someone does something deemed un-tough.

tough guys have secrets too

One of the things deemed un-tough? Spinning (obviously they’ve never tried it before because it ain’t no cake walk). The first time I ran into a teammate at spin class, he darted his eyes to make sure I was alone, then sidled up to me and whispered, “Please don’t tell anyone you saw me here. I’m, uh, secret training.”

Why the secrecy? Aside from the fact that these tough guys didn’t want it to be known that they enjoyed Top 40’s, spinning as cross-training for bike racing makes you fit. And fitness makes you fast. “Fast Patty” wanted to get secretly fitter during our off-season so his competitors wouldn’t know he was putting in a little extra-extra. He was going to take his competitors by surprise and win some races during the upcoming season.

2 reasons why ella loves spinning for cyclocross:

1. target zone training
If you already use a heart-rate monitor and do zone training, you know that having control over your heart rate for an hour allows you to maximize your workout. As opposed to a “regular” ride of 2-4 hours where your heart rate is all over the board, during spin class it’s possible to target specific zones and stay there, allowing you to get more out of one hour on a spin bike than during an hour outdoors on a road bike (plus, the music is great).

2. convenience equals consistency
Another benefit of spin class as cross-training is that you can ride more than you might normally during the winter. Waking up at 5am to get in a solid 2-hour ride (in the dark, cold, rain) before work can be a challenge in itself. Hitting up a spin class at a studio after work with colleagues requires much less motivation. Convenience equals consistency and consistency in training means a kickass you.

Oh and for the record, Fast Patty, the friend I saw at spin class? He killed it that race season.

If one thing is certain about Kate, it’s that she’s hardcore and badass (no fake sweat was added in the filming of this video).  A yoga teacher, spin instructor and Union Square ambassador – Kate is an inspiration. Check out some of her favourite things and learn a few fun facts about her.

I love these shoes for two reasons:
1) They remind me of our Atlanta Flywheel opening – I received them as a gift from a Flywheel fan and, more importantly...
2) They’re the best running shoes I’ve ever put on my feet. Too bad I found them late in my running career, I’m pretty sure I could’ve won several of the races I was in! I love the color and the brightness – can’t help but look down and smile!

I certainly don’t lose socks on purpose – it just happens, but I take the same amount of care for these socks as I do my favorite pair of jeans. They’re the perfect thickness and height around the ankle – the colors and designs are pretty fun too!

What started as a functional tool for teaching quickly turned into a fashion item for spin enthusiasts. The Flywheel bandana is a staple in my teaching wardrobe – I tie my headset into the bandana so it doesn’t move when I teach, plus it keeps my hair tucked out of the way, absorbs my sweat and looks pretty badass!

Originally from Texas, I’m a huge Texas Longhorn fan. I love wearing this hat – of course it keeps the sun out of my eyes, blocks the sweat and holds the hair back but this particular hat reminds me of home and it never fails – every time I wear this hat I’ll run into a fellow Texan or get the UT sign. It’s an instant smile!

I easily own 20 of these tanks, the teal one happens to be one of my favorites. It’s the universal tank in my opinion, perfect for running, yoga and FlyBarre. And it has the perfect scoop neckline – easily doubles as a casual tank under a jacket or sweater with jeans!

I love the simplicity of this bra – it’s the perfect amount of coverage and support for teaching and taking various classes. The straps are nearly invisible and I love the combination of the Flow Y bra and the Cool Racerback – I’m normally in basic colors but love the pop of a bright orange, yellow or pink bra under a solid racerback tank

I wear stud earrings and sometimes a watch but other than that I can’t stand jewelry— Except for these fair-trade bracelets! They were a Christmas present from a client last year – they’re actually made out of recycled flip-flops. I can sweat in them, shower in them and they’re just a fun addition to my otherwise pale white wrist.

Alexis, our digital copywriter has one very particular happy place: getting lost in deep, dark wiki-holes in a pair of Wunder Unders, a Scuba Hoodie and some super cozy slippers. For her, the Scuba is the perfect piece for Whistler weekends and heading to and from spinning.  Oh, and Vanity Fair, if you’re watching this, Lex has a special message just for you.

Well, that’s all folks! Missed part of the series? Check out the entire under the hood series here.

In Toronto, spin studios are a dime a dozen so when I moved to Vancouver this summer and learned that the city’s first spin-specific space was opening up, I was both shocked (how has this city lived without this for so long?) and relieved (I had after all, just started getting into the activity). Robson’s newest ambassador, Mike Porter and I must have been on the same page. He quit his 9-5 to pursue his passion and opened the doors to his new studio, Cadence, just two months ago.

what is spinning?

It may be just like riding a bike but it certainly isn’t a leisurely jaunt along the seawall. Spinning is typically a 45-minute, high intensity, cardiovascular workout done on a stationary bike. The bikes are equipped with a system that allows you to control the tension on the wheel mimicking hill climbs, flat terrain or sprints. An instructor motivates and guides you through every up-hill battle and if the studio is a good one, the pumping tunes will drive you to the ‘finish line’. The quick in-and-out workout makes it ideal for those who are looking for a good sweat (about 600 calories!) but are also tight on time.

why a specific spin studio?

Many fitness facilities offer spin along with other group exercise classes but no one else in Vancouver offers the true spinning experience. The atmosphere of a studio – everything from the music to the lighting – plays a part in getting the best ride possible. For Mike, creating the right experience was key, so he’s gone as far as to include spin shoe rentals in the cost of the class. While they aren’t mandatory (regular sneakers will do), proper footwear enables you to get a greater workout because being clipped into the pedals allows you to make more powerful strokes.

spinning for cross training

Getting bored of just you, your runners and the open road? As a competitive marathoner, Mike uses both spinning and yoga to complement his training. After running the BMO marathon last spring, he had taken a six-week break and focused just on spin. He was surprised to find that when he went out for a quick 10k after the hiatus, he was able to keep his heart rate and perceived exertion at the same levels as when he was at the height of his training. Spinning is a great way to mix up your training without compromising the plan.

I’ve had both bad experiences (spinning in what felt like a hot yoga class) and amazing experiences (great tunes and motivational instructors) and have come to find that the studio really makes all the difference. Have a favourite spin studio in your community? Share it below so our newbies can discover the best of spin!

want more?
• reserve a bike at Cadence now!
• the ultimate ride: hear from three Gran Fondo riders
• we asked you answered: read more on cycling

Spin classes have a reputation of being for super athletic and highly in-shape individuals, but what I have always loved about spinning is that it truly is an all-levels workout. Everyone gets to choose their own intensity, speed and resistance. No matter what your fitness goals are, spinning is an excellent choice for a workout.

Billie's spin class about to ride to their favourite tunes!

If you ever talk with someone who loves spinning, they will tell you that it's all about the music. Do you have any idea how much time your instructor spends finding motivating music and putting together a challenging ride that every level of athlete will enjoy?

I've been taking spin classes for over seven years, and this year I decided to become a certified spin instructor. I've found that I spend a lot more time putting together my playlists and ride profiles than actually teaching the class, but I know that I need to invest that time to ensure that I’m creating a unique and engaging ride for every class.

I know I've succeeded every time I catch someone in class singing along to the chorus of "Living on a Prayer" or "Spirit in the Sky". If there is a song or style of music that you are dying to spin to, ask your instructors if they are open to suggestions. Most likely they will be grateful for your recommendation and add it to their playlist before the next class!

Time to sing along to the sweet songs in class.

My personal favorite spinning tunes right now:

"Pump It" - Black Eyed Peas
"So Fine" - Sean Paul
"Kodachrome" - Paul Simon
"Reggaeton Latino" - Don Omar
"Paper Planes" - M.I.A.
"Calabria" - Enur
"Smoke on the Water" - Deep Purple
"Bad Romance" - Lady Gaga
"Krazy" - Pitbull

Just imagine all this, baby. It’s enough to make you go krazy!

Please leave a comment with your favorite spinning song(s) so other instructors and I can incorporate them in our future rides.<-->