Why You Should Try a Hydrobike Class .. Hydro-what?

When I first heard about hydrobike classes I will admit to scratching my head. A bike .. in the water? I could neither envision it nor understand how that would work.

Let’s fast forward a bit. I love fitness trainings and I love to teach so, when presented the opportunity to learn how to teach hydrobike classes I decided to attend.

What is a hydrobike class like? I am sure that there is a formal description but I’ll give you my two cents. It’s not indoor cycling and it’s not aqua aerobics. It’s almost as if the two had a baby and the child was an evolved hybrid of sorts .. ūüôā

After the training was over with, while I knew the gist of how to teach the class I was still a bit nervous .. I just could not wrap my brain around it. So, I opted to attend a class while a fellow instructor was teaching in order to see a full class taught. That helped .. so much .. although the class was ‘full’ so instead of riding a bike I jogged in the pool and observed the class.

Ok .. I was finally ready to teach it.

Officially being in the teaching rotation my first class time happened. I walked in prepared start to finish. Everyone was set up, we got the bikes into the pool (something about throwing the bikes into the pool is very therapeutic .. heh), I hopped on, and we started to warm up.

After the warm up we started right into the meat of the workout. And … about a minute later I realized this …

Hydrobike is no joke.

I was seriously winded and fighting the water. It was uncomfortable, challenging, and energetic. I never feel like I conquer the spin / indoor cycling bike but I have a grasp on my workouts when I am on them.

So .. how does it work?

The hydrobike has no resistance knob on it, so you never change the tension to find hills, or flats. The resistance is controlled by the rate at which you pedal. Faster legs = more tension. So when I went all out on that first song, the water fought me back, big time.

A bonus to the scenario is this .. you’re working in water so, when cycling was low impact, this is even lower impact.

Like any class you control the workout. You change speed, change positions, and, something new, can incorporate water weights / upper body movements into the equation. You can even change your body position relative to the bike to alter the workout.

Note: As a spinning instructor I had a hard time grasping the things that are considered big “NOs” in spin .. but I kept / keep reminding myself that this in not spinning .. ūüôā

After teaching it a few times I can definitely say that it’s been a positive addition to my teaching regimen. It’s a different workout for the legs and change is always good for avoiding those dreaded fitness plateaus. I highly recommend people trying it, if the opportunity is there.

What do you need for class?

  • Bathing suit (a one piece bathing suit) OR just wear a tank top / shirt and shorts
    • If you wear a tank top / shirt and shorts you’ll want them to be form fitting otherwise they’ll drag with the weight of the water.
    • Most people seem to wear tanks and shorts .. I wear a bathing suit and shorts about half the time. The other times it is a tank top and shorts.
  • Shoes that you can wear in the pool
    • You’ll actually strap into the pedals, like you do in regular indoor cycling classes so you need shoes. Water shoes, old shoes, .. something that you don’t mind getting wet. If you do it barefoot you may miss some of the benefits of the workout.
  • Water bottle
  • Towel .. to dry off with ūüôā

Some people may need other items (ear plugs, etc) but those are at least the basics to get you through class.

I hope this helps and I really hope that you try it out!

Thanks for reading!

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Spinning / Indoor Cycling ‚Äď 45 Minute Interval Profile 50/50 (45-02-04)

I taught this 45 minute profile the other day and really enjoyed it. I actually taught it a few weeks prior as well and was trying to remember which profile it was. I have been running short on time this week so I dug the notes out for this one and re-taught it … it was apparently a great coincidence!

This one is almost a 50/50 split between strength moves and faster paced tempos, with long enough focuses to really test both the mental and physical aspects of the class.

Ok, let’s have a look at this one a bit closer..

  • DeliriousWarm Up.
  • Move It, Shake ItEndurance¬†Track. Note to all, I love the Jump Smokers’ remixes. They are worth checking out. The tempo of this song helps to really warm the legs up and get the heart rate going.
  • Love in the 21st Century –¬†Endurance¬†Track. Neon Trees has a few songs that make great seated flats. This is one of them. The only tricky part is that the second surge starts 4 counts sooner that you think. It will sneak up on you, if you’re not aware of it.
  • RevolutionStrength Track.¬†I think this was on a previous profile. I will admit to playing it a few times lately .. ūüôā .. This one is inspired by CXWORX.
  • Heart Upon My SleeveStrength Track.¬†When I first heard this song I was not into it but it has grown on me. Climbing in this one, with legs already tired from Revolution, this one starts to dig deeper into the legs along with¬†the riders’ mental /¬†physical strength and endurance.
  • Thunder¬†–¬†Strength Track. One more strength track before we switch. The legs are tired now so that switch is going to be a physical challenge as we switch fast and furious to the next song …
  • Greyhound –¬†Endurance¬†Track. So this one is not showing up on the list because it’s not a Spotify version. It’s a 3 1/2 minute version of the song by Swedish House Mafia. It’s a FANTASTIC seated flat. The tempo changes are hopefully easy to pick out¬†when you listen to it.
  • Jealous –¬†¬†Endurance¬†Track. This is a good up tempo song to move into the last part of class now. After Greyhound the class is going to be winded and challenged. Using this song helps to push them ahead while taking advantage of the elevated heart rate.
  • What Do You Want From Me¬†– Endurance¬†Track.¬†We’ll add half the gear back on for this one as we start to move into the one last hill.
  • Marilyn Monroe¬†–¬†Strength Track. Last strength track. The legs have gone from quick paces to a heavy climb set, then back to quick, and now this. They should be feeling this song!
  • I Love It –¬†Endurance¬†Track. I love this song, and hate this song! It’s short and mean .. and is that one last, massive push to finish class. The seated flat surges are 30 / 45 / 20 seconds long.
  • Stereo Love –¬†Cool Down … the best part of class, right? ūüôā

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!

Christina

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Do Not Fear the Spinning / Indoor Cycling Class!

I have been teaching spinning* / indoor cycling for 4 years now. Prior to that I took the class for about 4 or 5 years I think. I unfortunately do not remember the exact date that I fell in love with it¬†ūüôā

The first time I took it, I HATED it! I was never NEVER going back! Thank goodness I gave it another shot because after all of these years I still get stronger from it and still reap the rewards of my dedication to it.

So, let’s talk about it, as far as the common perspectives of the class:

  • Only super, in shape, young people take spinning
    • Spinning / Indoor cycling has the benefit of being a low impact workout, i.e. easy on the knees. Because of this it attracts a large audience. Former runners, dancers, actual cyclists, general people just wanting to get a workout. Because *you* are in control of the bike, and what you do with it, the class draws in a little bit of everyone! In my classes there is honestly no ‘dominant’ group of people in there. It’s usually about 60% female but age wise it goes from 20s up into the 50s. I LOVE that so many people can find their workout on the same equipment and in the same class!
  • It¬†is too much work
    • You get out of the class what you put into it. You are in charge of your resistance, your speed, what you participate in. When new people come into class I actually encourage them to not jump in with both feet and instead to take it as it comes. It is about building trust with the bike, confidence and fluidity with the movements, and finding *your ride.* When that happens, however long that takes, everything else falls into place!
  • I might die if I take spinning
    • I’ve never had anyone die in class, nor pass out, nor get injured… It’s a safe and effective workout and most instructors are trained / certified and take continuing education in order to teach the class safely and correctly!

With it being a New Year people will start to try new things, whether it is exercise in general, new classes, or something else altogether.

What I advise people to do in regards to spinning / indoor cycling is this … walk into class with an open-mind. Be conservative on the work you do in your first class. Take breaks any time you need it. Come back at least 2 or 3 more tries before making up your mind.

Talk to the instructor. Introduce yourself, let them know you are new. We need to set the bike up so that it fits you properly during class. We can also help with any questions you may have!

Give it a shot … after all of these years spinning is still one of my favorite classes!

*¬†(Spinning is a name owned by Mad Dogg, which is what I’m certified through. Other instructors can certify through other means however they cannot teach classes named “Spinning.” I always refer to it as Spinning because that is what I’ve been trained on but I’ll try to use both in here so I’m not confusing!)

If you have questions, let me know! I would love to help or give advice. Thanks for reading!

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