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| Biker's Spin Night |
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| Wednesday, January 22nd. 6:30 pm The Vanderbilt Club Vanderbilt Ave, Norwood 781-169-2340 2003 Pictures ! |
| Instructions: Arrive 15 minutes early to set up your bike Bring plenty of water and a towel If you bring your own pedals, bring a pedal wrench. Gloves are optional but recommended. The locker room is downstairs. Bring your own lock. |
| Bike Fit: Unlike your real bike, keep the handlebars no lower than your seat, (or up to an inch higher than the seat). Position your seat about 1/2 inch lower than a road bike- about the same height as a mountain bike. Make sure the nose of the saddle is not tilted up. This will be very uncomfortable when doing jumps! Screw down all three fastening knobs; handlebars, seat height, seat fore/aft. |
| Glad you could join us this year! Here is some info you may find useful..... Spinning is a energetic workout to music on a stationary bike. The Schwinn bikes are direct drive (no coasting). You will ride an all-terrain course with a variety of hills and flat ground. The workout will also include some intervals and racing, although your only competitition is yourself! The effort required is totally controlled by you through the use of a resistance knob. All the bikes are equipped with both SPD pedals and toe clips. The class will last 75 minutes including warm-up and cool-down. Some of the moves used bear little resemblence to real cycling. However, benefits include better fitness, developing a higher spin rate, and having some fun! |
| Gym donation courtesy of The Vanderbilt Club (formerly Mad Maggies) Pizza donation courtesy of Mad Maggies Billiards. Many thanks to both! |
| Directions From Route 128: Take Route 1 South approx. 3 miles to the third set of lights at the Boch Used Car Dealership. Make a U-turn onto Route 1 North. Take your first right onto Vanderbilt Ave (at D'Angelos's) Mad Maggies will be on your right. |
| Cancellations: If you cannot make the class, please let Dave know as early as possible. There is usually a waiting list. Thanks. |
| Fourth Annual ! |
