#54 --- NEW INSTRUCTORS, MASSAGE, WHAT KIND OF BIKE TO BUY?

SPINNING NEWSLETTER #54 --- NEW INSTRUCTORS, MASSAGE, WHAT KIND OF BIKE TO BUY?

WELCOME TO NEW SPINNING INSTRUCTORS: I am happy and proud to announce the addition of two new instructors to the Aspen Spinning instruction team. Maggie Meyer and Sean McCubbin will begin substituting immediately and will probably have their own classes soon. I’m happy to have a role in teaching new instructors how to teach effectively, persuasively and according to the tenants of the Spinning program. Both Maqgie and Sean excelled in their work and both have a great passion for Spinning. Please welcome them next time you see them in a class.

BENEFITS OF MASSAGE: Okay, who doesn’t like a good massage? But, in addition to leaving you feel profoundly relaxed, there are real benefits to massage for recreational athletes.

Your most important tool is not your bike, it’s your body. It is vital to keep your body healthy by avoiding the stresses, compensations, adhesions, and imbalances that are often the lingering result of injury, accident or poor posture. Massage can help you keep your most important tool in good condition because it:

∙ Relaxes and softens injured and overused muscles;
∙ Reduces spasms and cramping;
∙ Increases joint flexibility;
∙ Reduces recovery time, helps prepare for strenuous workouts and eliminates subsequent pains of the athlete at any level;
∙ Improves range-of-motion and decreases discomfort for patients with low back pain;
∙ Provides exercise and stretching for atrophied muscles and reduces shortening of the muscles for those with restricted range of motion.

We can spend a great amount of money in sports equipment but what about investing in our biggest tool of all, our bodies?

A licensed massage therapist is located on premises at the Merle Hay Aspen. Jodi Connolly is a graduate of the highly-regarded Boulder College of Massage Therapy. She has ten years of experience working with everyone from athletes to car accident victims to pregnant women. She and her associate work by appointment at Aspen Athletic on Merle Hay and also at a pre-natal/postpartum center in Beaverdale. She has a special rate for Aspen members of $45 for an introductory first session.

I am making a commitment to add regular massage to my fitness routine, and I suggest you consider it as well.

If you’re interested, here is how to contact Jodi.
Jodi Connolly
Connolly Massage
4100 Merle Hay Road #6
Des Moines, Iowa 50310
515-778-0734
jodi@connollymassage.com

QUOTE:

"Today I will do what others won't, so tomorrow I can accomplish what others can't." - Jerry Rice.

Thanks to Clayton Kennedy.
HOW TO BUY A ROAD BIKE: I’ve promised several Spinning students that I’d write an article this Spring on how to buy a bike for outdoor riding. Of course, this is going to be pure opinion but I’ll try to provide my reasons for the opinions expressed. From their, you can make your own decisions.

Among the questions I most often hear is what kind of bike to buy? There are three basic categories of bikes available today:

A. Road bike. Think sports car. Road bikes have dropped handlebars, narrow tires and a light weight frame.

B. Mountain bike. Think SUV. Heavier and more upright. Really made for off-road riding but sometimes used for short rides, commuting or touring.

C. Hybrid. Think crossover. A lighter frame but still wide tires and upright handlebars.

So what’s for me? The first question is how you intend to use the bike. Not just today but possibly how you will use it as you progress in the sport. If you’re planning on RAGBRAI, get a road bike. If you plan to ride on unpaved trails, a mountain bike is your choice. Hybrid's are generally considered to be good for short, casual rides on trails.

A big consideration is what kind of handlebars you want. And there is much confusion here. People are often seduced by the immediate comfort of the upright handlebars. Sitting upright seems more comfortable than being “bent over” the handlebars. That’s okay for short periods such as a neighborhood ride but may not be best for rides of more than an hour or so. Here’s why.

First, there is only one place to put your hands on the handlebars of a mountain bike or hybrid. So your hands are locked in that position. Imagine driving for more than an hour in your car where you could only put your hands in one position on the steering wheel. By contrast, the dropped handlebars offer multiple positions where you can move your hands back and forth. Believe me this is more comfortable in the long run.

Secondly, the upright handlebar position of a mountain bike or Hybrid causes you to sit more upright. This takes weight off your hands but it places that weight on your seat. This is okay for a ride of only a few minutes but it’s not good for rides of more than an hour.

A hybrid is supposedly a compromise - and indeed it is lighter than a mountain bike - but it still has the upright handlebars. Here’s a little-known alternative if you’re looking for the compromise. Ask to look at what is called a cyclo-cross bike. A “cross” bike has wider tires but it also has dropped handlebars. While it won’t be the best in pure off-road conditions, it is great for neighborhood rides, gravel rides or commuting. The bike is actually known for it’s use in a form of racing where riders frequently are forced to get off and carry their bikes over obstacles. CX racing has a long history in Europe and is just catching on here. By coincidence, it might be the perfect compromise bike.

My bias is probably obvious. I like road bikes. First, we ride bikes for fun, right? So why not ride the “sports car” of bikes. Who drives their SUV for fun? Just as important I think people are often fooled by the comfort of the upright handlebars. But with proper fit and some practice, a road bike with dropped handlebars can be just as comfortable.

What would you like to discuss next time? Local shop versus discounter? Test riding? How much to pay? Style? Accessories? And let me know if you have another point of view about this article.
MY ASPEN TEACHING SCHEDULE:

Alternate Monday's 9:00AM at Southeast.

Every Monday 5:45PM at Southeast.

Every Thursday 5:45PM at Merle Hay.

Every Saturday 7:30AM at Hickman.

RESOURCES:

Check out all the schedules at http://www.aspenathleticia.com/group-fitness/schedules/

Recent past issues of this newsletter are available at http://billroachblog.blogspot.com

Thank you!

Bill Roach

Star 3 Lifetime Certified Spinning Instructor

Certified Personal Trainer, National Academy of Sports Medicine

Aspen Athletic Clubs

bill.roach@mchsi.com