Class Preparation

Written by Sassan

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We supply the water (you’ll want lots of it), the equipment,  towels, and the atmosphere, you bring the energy and the will to push yourself. That’s generally all you'll need for classes at FORM.

But for more information on classes you may not be familiar with or would like to know more about, read on.

Indoor Cycling

What to Bring

  • Padded bicycle shorts—trust us, this is a must. You do not need a pair with the really thick pad, any pad will do. However, this is a personal preference.
  • Cleats, or a pair of hard soled tennis shoes. Cycling shoes are the best choice. However, if you are new to spinning or do not want to spend the money, tennis shoes are adequate.
  • A towel and water bottle—we have the water, just bring the bottle : )

The Bikes

Indoor cycling bikes were born from “Fixed gear road bikes.”  A fixed gear bike is a bike that has one gear in the back. The rear hub (center of the rear wheel) is locked in place. Translation; as long as the wheel is moving the hub will turn, and as it is tied in to the front cranks with a chain, results in a rider pedaling forward or back warded to gain movement. A standard bike, which has a free hub in the rear wheel with more than one gear (usually 10), allows the rider to coast by not pedaling.

Here are a few reasons why training on a fixed gear can help cyclists of all levels:

  1. Fixed gear forces the rider to work throughout the entire pedal stroke, which translates into more work for the time spent on the bike. For example: 1 hour on a fixed gear is equal to 2-3 hours on a standard bike.

  2. Fixed gear bikes will help clean out the riders pedal stroke. Natural tendency is to push down on the pedals to generate forward motion. This is due in part to gravity. The push down motion alone can result in an uneven pedal stroke which can limit one’s progress as a cyclist or result in injuries. A fixed gear bike forces you to work the entire circle (pedal stroke) which helps the rider establish a clean and efficient stroke.

  3. Training on a fixed gear will help even out your power in both legs. Most people utilize one side of their body more than the other. In most cases if measured, people can generate 400 watts of power with their dominant side while generating 100 watts with their weak side. In cycling, this is the main cause for limited progress, inefficiency and often times injuries. On a fixed gear, the rider is forced to work the entire time and the entire pedal stroke; they are in turn forced to have the same power output on both legs. The repetitive motion on the bike over a period of time can help reduce the delta between both legs.

Most elite and professional cyclists spend the first few weeks of their season (Nov-Dec) training on a fixed gear bike. It is also part of each slow or recovery day during the season for cyclists to spend 1-2 hours a week riding on a fixed gear. The main reasons why a fixed gear can not be used everyday is the fact that it only has 1 gear and that it puts too much pressure on the riders’ legs, which over a long period of time can result in injury. All indoor cycling bikes which are used in our classes are fixed gear.

Are all indoor cycling bikes the same? And what are the defining features of indoor cycling bikes?

Not all indoor cycling bikes are built the same. For the most part all indoor cycling bikes come with the same features, size, adjustments, etc. The key features to look for in all indoor cycling bikes are the weight of the Fly wheel (the big wheel usually in the front) and the break pads (gears) in and around the wheel.

  1. While most manufacturers have decided to cut costs by reducing the weight of their fly wheel to 10 pounds, CycleOps equipped all their bikes with a 48 pound fly wheel.  The heavier fly wheel translates into more momentum on the pedal stroke which results in more of the benefits listed above.  Most other manufacturers have 10 pound fly wheel which provides little or no resistance for the rider who does very little work for the time spent on the machine. All FORM Fitness bikes are CycleOps 300PT Club bikes.

  2. The second feature to look for is the break pad or pads placed on or around the fly wheel. These pads play a vital role in a riders experience during an Indoor Cycling class.  The pads act as gears which are used throughout the entire class to take the rider on a high speed sprint or a long climb. These pads do much more than just stop the wheel they provide constant resistance throughout rolling hills or long climbs. Most other bike manufacturers  position the fly wheel under the front of the bike, where the brake pads are drenched in sweat during each use.  CycleOps bikes have the fly wheel and break system at the rear of the bike, away from the sweat zone to ensure a longer life and better performance.

  4. The greatest feature of all on our indoor cycles is the PowerTap and display console on each bike.  The PowerTap measures your work and displays it for you as you ride, showing instantaneous power output (Watts), Cadence (RPMs), and Energy Burned (Kilojoules).  Buy a PowerStickHeart Rate Strap combo that plugs into the USB port of the console, and you can store your workout data and monitor your training adaptiations on your home computer.  Read more about the CycleOps Power training and thier awesome Indoor Cycles at http://www.saris.com/p-315-pro-300pt.aspx

Are all indoor cycling classes the same? What are the things I should look for in my indoor cycling studio or gym?

  1. Instructors

  2. Equipment

  3. Space

  4. Ventilation

  5. Music

  6. Atmosphere

Instructors

FORM is the premier indoor cycling studio.  All our instructors are cyclists.  At FORM we believe the instructors are the critical piece to any successful indoor cycling class.  We pride ourselves in recruiting top level cyclists who have been riding for several years, race, and love cycling.  At FORM you will not find our instructors having you do pushups or sit-ups on the bike (we have nice mats for that). You will not find our instructors having you moving up and down every second while tearing up your legs and back.

What you will find is motivating instructors who take pride in their classes. Most of our instructors come with years of experience, on the road, triathlons and/or mountain bike, that they can bring to you in a fun and energetic class. From an elite level cyclist to a weekend warrior to an indoor cycling junky, you will love our instructors. All you have to do is give us a try, and you will be hooked on FORM cycling. Our Instructors are so good that most other indoor cycling instructors from Palo Alto and surrounding cities take classes at FORM, that should say something about our quality. I guarantee you the best Indoor cycling program in Palo Alto.

Equipment

At FORM we are proud to use CycleOps 300PT Pro Club bikes, the best in the industry. Anyone that knows Indoor cycling has heard about the PowerTap technology made available by CycleOps, try it at Form Fitness.

Space

While taking an indoor cycling class you need an area which you can feel comfortable on and around your machine. At FORM we understand the value of space, so we have limited our bike room to 20 bikes.  Even though we have capacity to fit 25, we are committed to providing you with the most space possible so you can enjoy your time in class.

Ventilation

Our indoor cycling room was built to provide the ultimate in ventilation. Our indoor cycling room comes with a dedicated air conditioning unit to provide you with the ultimate airflow.

Music / sound system

Our instructors spend endless hours putting together the right music to fit every aspect of the class. Whether you are on a flat sprint or a long climb up to Skyline, you are sure to get lost in the music. This journey would not be complete without our state of the art sound system.

Atmosphere

At FORM we pride ourselves in providing you with a setting that is motivating, supportive, and most of all a family atmosphere. Each of our team members and clients alike play a key part in making this possible. With no fancy toilet bowls or fancy doorways, we provide very little room for distraction so you can focus on the reason you are here—to work hard.


I hope that I was able to provide you with a better understanding of Indoor cycling and the things to look for. Please feel free to call or email me with your questions and comments.

Kickboxing

What to Bring

  • Gloves and wraps (you can buy them from our retail shop).

  • Shoes are optional—barefeet or socks work just as well.

A Little Bit of History (and Philosophy)

When people hear the word “Kickboxing” they often relate it to anger and violence. This is due in part for what is seen on TV or fight tournaments and/or their lack of understanding of the art. Kickboxing is one of the best workouts a person can have in an hour. The only activity that can guarantee cardio, resistance, and flexibility all in one. At FORM we provide classes at all levels, from a beginner to veteran fighters. Our level 1 classes are geared towards beginner and intermediate while level 2 is more for the experienced. FORM provides the environment at which you will be able to practice and enjoy the art of Kickboxing as a great form of exercise. Our clients range between the ages of 7 to 69 year old. No other gym in the area offers this type of workout mixed with Indoor cycling, circuit, and Yoga. Put aside your fears and drop in for a free class, you will love the “bag” work (Level 1). For more details on all the levels, click on class descriptions.

“Martial Arts”: Violence or the way to achieve spirituality?

Few hundred years ago a Monk traveled from India to the shaolin monastery in China to lecture on Yoga philosophy and meditate with the Shaolin monks. Soon he discovered that the monks were falling sleep during meditation. He gathered up all the monks and took them to the yard where he began teaching them an ancient art of Yoga (hatha) which included series of aerobic movements used in self defense. As the monks began these exercises they found their energy levels rise. Now they were able to meditate for hours without falling sleep. They also found that the aerobic set of movements could be used as a form of self-defense, since Monks were targeted on their travels by bandits.  The Shaolin monks soon became experts in the art Yoga and named the aerobic portion of the art “Kung Fu” (art of self-defense). As the grand masters graduated and traveled back to their native countries the art evolved into many different branches. In Japan this art became known as “Karate”, in Thailand it became known as “Muay-thai Kickboxing,” in Korea “Tae Kwan Do.” Today in India you can find this ancient art practiced at the Ashrams (Yoga Temples) as a form of exercise and a way to gain insight onto one self.

As this art grew in popularity the art evolved into a sport. Martial art schools were formed where the students were given the opportunity to test their skills in tournaments.  In its true form, it is forbidden to practice this art as a form of entertainment, or to use as a tool that creates violence. If anything, it is viewed as a sin in most spiritual ashrams in the world. Today the Shoaling monks are forbidden to have their practice of the arts be filmed, or partake in this activity to gain money or fame (worldly goods). In 1999, the Discovery channel was the first channel allowed to go inside the Shaolin temple and film the practice of the arts. This was granted to be aired as an educational documentary rather than entertainment. Today you can find this art used in movies, sporting events such as the Olympics, and full contact fights. You can also find the practice of this art as a form of training, de-tox of the body and the mind so to be able to better understand ones true self. This is done as part of the hatha Yoga, the martial arts is used as the aerobic portion of hatha while the postures are used as core strength. The ultimate goal is to quite the body and mind so to be able to be still for meditation. At FORM we offer kickboxing as a great workout and not as an act of violence.

As I stated in our philosophy, self-respect and self-worth do not come from a fancy environment; they come from within by pushing yourself to do more. Our kickboxing classes mixed with Indoor cycling, circuit training, Yoga, running and cycling clubs are sure to provide you plenty of ways of achieving your inner peace.

Sassan (a.k.a., Janitor)