Spoke Haven & Wisconsin Indoor Cycling Host Monthy Women’s Indoor Training Sessions

We’re excited to announce that Wisconsin Indoor Cycling has generously offered their indoor training facility to our women’s cycling club.

Starting December 14th, 2014 Spoke Haven will be hosting a monthly women’s indoor ride. The sessions will take place every second Sunday of the month through the Spring and will start at 3pm in the afternoon.

The first session will be an Intro to Indoor Cycling. Topics covered include how to install a trainer skewer on a bike, how to install a bike on a trainer, what trainer accessories are recommended for indoor riding, and what types of goals you can set for yourself with indoor training, as well as the benefits of indoor training. The first session will also include a 30 minute ride.

Attendees must bring their own bikes, bike clothes, and any other accessories (cycling computers, etc.) they prefer to ride with. Trainers, towels, and water will be available on site. Summer riding clothes are recommended!

Subsequent rides will be a range of structured workouts, movie viewings, themed rides, and an overall way to enjoy indoor group riding!

There’s a suggested $10 donation per rider per session. Donations collected will be for the Spoke Haven Bike MS Best Dam Bike Tour team for their Summer 2015 ride.

All attendees will also have the opportunity to get 20% off from Cycle Ops towards the purchase of a trainer from the Cycle Ops online store. Cycle Ops is the official trainer brand of Spoke Haven and Wisconsin Indoor Cycling.

Space is limited to 30 riders, so please RSVP on our Meetup page or by e-mailing: info@spokehaven.com with the subject line, WISCONSIN INDOOR CYCLING.

A special Thank You to Aaron and the crew over at Wisconsin Indoor Cycling for supporting Spoke Haven’s mission and supporting women’s cycling!

Wisconsin Indoor Cycling Hosts a B.A.S.I.C Class for New Riders

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Fall is officially here! Mornings are crisp with frost covered grass and you can see your breath in the air. It’s one of my favorite times of year as a cyclist. There’s nothing more refreshing than waking up in the morning and going for a ride. The only downside is that after work rides are either cut insanely short or they don’t happen at all.

That’s where places like Wisconsin Indoor Cycling come in. They help serve a large population of cyclists who want to continue riding, but can’t because of our lack of daylight. Their studio is lined up with indoor trainers, trainer mats, fans, towels, water, and anything else a rider could ever need.

Until recently, many of indoor cycling and training facilities have been perceived as elitist or for “hardcore” cyclists training for races or Ironman events. Wisconsin Indoor Cycling wanted to change that. They saw a need for everyday riders or beginner cyclists who just wanted a way to stay fit in the winter. This is where their new B.A.S.I.C classes came into play.

The B.A.S.I.C class is a fabulous introduction to indoor riding and cycling in general. The class runs for four consecutive weeks and incorporates a 30-40 minute ride and about 20 minutes of a post ride presentation. The presenters are various folks within the local cycling industry.

In the B.A.S.I.C class, riders learn how to mount their bike to a trainer. This includes learning how to swap in a trainer skewer as well as getting positioned correctly and comfortably on the bike. Other topics that are covered during the rides is correct pedaling stroke, clipping in and out of pedals, what RPM’s mean, and how to keep proper relaxed riding form.

Presenters also cover topics such as fixing a flat tire, why getting a bike fit is good for all types of cyclists, cycling advocacy, information about cycling clubs, and how to transition from the basic class into a regular indoor training routine.

I was lucky enough to be asked to come in and present at last night’s class. The best part of it was being able to ride with the group and experience the class first hand. With all of the projects and work I’ve been doing lately, I’ve been neglecting my workout routine and the class was a good reminder that I need to keep with it if I plan on being a strong rider next spring.

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My bike in the trainer as well as the fun pink towels WIC provides for riders to keep the sweat off.

The riding started with a good warm up and a lot of great 3×3 tempo intervals. Ramping up to 90 RPMs first in the small chain ring for a faster, easier spin and then up to the big chain ring to work the larger muscle groups. Recovery was going down to 70 RPM’s with a mid level of resistance. There were also some one legged intervals to work on pedal stroke and leg strength. That too was a good reminder that I needed to get back into a training regimen!

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A projector is used to show what the intervals are as well as helpful tips to keep in mind while riding.

Overall, I was really pleased with the training aspect of the class. The feedback that ride leader, Zeus, gave to riders regarding bike fit and pedal stroke was really helpful as well. It opened up the opportunity to discuss what changes can be made to maintain comfort on the bike. Also…HEELS DOWN.

When it came time for my presentation, I casually talked about what we at Spoke Haven do as well as the Women & Bicycles program. I felt a little bad only preaching to the ladies in the class, but the guys didn’t mind too much and actually had some ladies they knew that would love to know about what we’re doing.

The B.A.S.I.C riders including mentor Krista in the WIC Jersey and myself in the Spoke Haven jersey.
The B.A.S.I.C riders including mentor Krista in the WIC Jersey and myself in the Spoke Haven jersey.

I had asked the group if they had ever done a class like this and what their cycling level was.  A lot of them were fairly new riders and this was their first real indoor riding experience. I was glad to hear that and glad to see they were getting something out of the class. Zeus, Aaron, and Krista did a great job with putting the B.A.S.I.C program together and hope they continue with it.

If you are reading this and interested in the program, there are tentative plans for it picking up again in January! I would suggest contacting Wisconsin Indoor Cycling on their website or Facebook page to let them know that you’d like to be a part of the program.

Wisonsin Indoor Cycling B.A.S.I.C. Class

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Are you new to the sport of cycling or have you been riding recreationally and looking to improve your performance and knowledge? Maybe, you are intimidated to come to a cycling class at our studio because you think that you don’t have enough experience or a nice enough bike? Well, this class is for you! We will start you out learning all the terminology and skills of cycling, teach you about cadence, pedal stroke, heart rate and more. There will be mentor athletes to help you learn the skills and build confidence in the sport. We will have experts in maintenance, fit and more to teach you about exactly how to maintain your bike. You are also guaranteed a great workout from each of the WIC coaches over the course of the class. This is a great opportunity to find the coach that fits your style. Our goal is to help you feel confident in the sport and transition up to the scheduled indoor winter rides offered by Wisconsin Indoor Cycling.

Where: Wisconsin Indoor Cycling – New Location (4520 Verona Road, Madison)

When: Start on Wednesday, October 1st – 4 Consecutive Wednesdays

Time: 6-7pm

Cost: $50.00

Capacity: 10-15 riders

“Contact Aaron Pratt to Register for B.A.S.I.C. Today! – aaron@wisconsinindoorcycling.com

Summer Bike Events & UPDATES!

It’s been awhile since we’ve posted an update. Our summer has been jam packed with cycling events around Madison. Everything from Cyclofemme to Fix A Flat Clinics to Sunday morning brunch rides has kept us busy!

We’re still in the planning process of trying to get an awesome and unique women’s only shop in Madison, but part of our planning is getting our name out to the world. Spoke Haven has been working with key partners such as the Wisconsin Bike Fed, Team Luna Chix, Wheels & Reels, the City of Madison, and other community leaders to make this all happen. So far we’ve received great feedback and support from every person we’ve worked with up to this point and it’s all very exciting.

Our goal is to continue to help not only offer fun cycling events for women in our community, but to also support others who want to help promote cycling for fun, for sport, and as a mode of transport. We want more butts on bikes and we can’t make that happen unless we all support one another.

Spoke Haven will continue to provide support and educational resources through the end of the year. We’ll continue with workshops through the winter, indoor training opportunities, and planning of events for next year’s riding season. We also plan on continue to change and mold our business plan to provide the best possible scenario for us to thrive. There’s still plans of running a crowd funding campaign to offer up fun and unique incentives for those who want to support us. We’re also selling our awesome jerseys (seen in the photos above) in our online store for those who want to show their support. They were made for us by Borah Teamware (aka Mt. Borah) right here in Wisconsin. Full zip, fully custom jerseys with a club cut for comfort. Men’s and women’s sizes available!

We’re looking into getting some other fun Spoke Haven branded gear made up that’s a little more pocket book friendly, but in the meantime continue to keep an eye on our online store and check us out on social media or Meetup.com for info on upcoming events.

Thank you to all of you who have been supportive and have come out to all of our events. We cannot express how amazing it feels to be able to provide women a place to be social, have fun, and ride bikes!

See you on the road 🙂