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Many of you have come to me this week asking me about cycling shoes so I decided to dedicate this post to to all of you out there who haven't taken the plunge!

For those of you that I have not talked to and are debating buying cycling shoes I will tell you that they are completely worth the investment! You won't regret it!  Cycling shoes provide:  Comfort; Alignment; and higher POWER on the bike. 

First, lets talk about comfort. Do you have some cramping in your tennis shoes while you ride? Do your toes sometimes go a little numb? Do your feet slide around a little bit in the cages? Well, part of the problem is simply foot position on the bike. If you have bigger feet, you are pushing more through your toes and if you have smaller feet you could be pushing more through your arches. However, if you are clipped-in with your cycling shoes, your feet will be in the perfect position to push through the ball of the foot and you will be more comfortable. 

Next, let's take a moment to chat about alignment. At the beginning of my class, you may hear me say, "Everyone look down at your feet. Can you see them? This is the only time I want you looking down during your ride." I am having everyone look down to realign the position of your knees. When you are clipped-in you will have perfect alignment of the knees; ankles, and feet.

Lastly, POWER...(dun.dun.dun.) Who doesn't want more power? Duh?! Cycling shoes have super stiff soles not soft ones like tennis shoes have which absorb power. When riding with cycling shoes, the power of the leg is pushed straight through the pedal allowing you to put on even more resistance, therefore creating more power and upping your ENERGY! I also believe that you can really focus on your muscles better with clip-ins completely feeling the push/pull of your quadriceps and hamstrings and better able to feel the isolation of your glutes and core.

When Mark and I were in the planning stages of opening Cycle614 we debated supplying our fitness community shoes. In no way did we want to nickel and dime you so going through our pros and cons we decided against it. I have rode at studios that rent shoes and have had good experience and eh' not so good experiences with their rentals. For any of you that own your own cycling shoes, you know that your shoes are personal fit your feet. Some of the shoes that I rented at other studios were worn out and loose but a requirement to use at those studios.

When you are ready to graduate from your tennis shoes to cycling shoes will be the difference of night and day for your ride. I know that there may be a little anxiety at first with "clipping in" and "clipping out" but we will help you! So have no fear! We've all been there!

If you are ready to take the plunge to get your shoes and have purchased a package from us, let guest services know and we will give you a coupon to roll.

I hope everyone has a wonderful week! As always, if you should have any questions or concerns, kindly let me know!

Let's Go Bucks!



DEMI'S TIP OF THE WEEK-Watch your posture!

Often times you will see me sneak into classes and ride. Not only do I do this for my health benefit but I do it for yours as well.  You see, being co-owner, I always look for ways to make your ride better, to make our studio better, and to make your overall experience better. After all, Mark and I both care about and are very grateful for each and every one of you!

This week's post is dedicated to your back posture on the bike and in everyday life. The last time I rode, I saw that a lot of you had really rounded backs on the bike. You may not even be aware that you are riding like this so I want to bring it to your attention.

I found your form especially poor in position three so I want you to double check yourself. Next time you ride and move your body into position three,  I want you to stick your chest out like a proud marine, roll your shoulders back and down and engage your abs while pushing your hips back. Your back should be long and straight while you ride. If you find yourself rounding your back, your abs may not yet be strong enough to hold you in proper form. (That's okay. You will get there. You will get stronger each ride).

When I used to personally train my clients, I would work on strengthening their rear delts and teach them stretches to open up their chest in order to straighten their posture. I would additionally work on strengthening their cores because I found so many of them had strong legs but cores of spaghetti. Believe me when I say I saw bad posture in my 18 year olds and my 55 year olds. Good exercises off the bike (that don't require any equipment) are the cat/cow yoga poses and superman exercises on the floor. (If you don't know what these are, I will be happy to show you!) These two particular exercises will help you with back extension and additionally strengthen your core which will help you with your posture on and off the bike. 

It is my opinion that one of the many culprits of our bad posture is due to the use of cell phones. Think about it for a second.  We are always looking down at our phones which often times rounds our backs and shoulders. We slouch in our chairs as we read messages. We walk around the city looking down at our phones not being aware of our terrible posture. Part of the problem simply being that we are not present and/or body aware. We are focused on the information in front of us and overtime this can do harm to the body and form really bad habits. 

I challenge you this week to take your good form on the bike to real life. You can think of me as your little general (haha-that's what my family used to call me as I was the oldest sibling) while you ride and while you walk the streets of C-Bus. As the little general would say, "Straighten up! Roll those shoulders back and down!, Abs tight! Chest out! Walk with confidence! Ride with confidence! You got this!"

As always, if you have any questions, kindly let me know. In the meantime, I hope each and everyone of you has a wonderful week! 

Let's Go Bucks!




You may hear our instructors say "What are your goals?" "What are you riding for" and/or "Have you set your intention?" I ask in all honesty, do you guys understand what we mean? 

I feel like we all have a clear understanding of goals as we set short term and long term. We set goals at work; Goals at home. Goals for weight loss; (Goals to burn enough calories to be able to have pizza and beer or wine and cheese...haha...right?!) One thing that is really cool about Cycle614 and makes goal setting easier, is that you get your stats after every ride. Those stats are a great tool to help you set your goals on the bike. For example, when I schedule my rides I compare my stats from the previous weeks.  and on one day maybe set my goal to beat my highest power from the past week and then maybe the  next Sometimes I set my goal to beat my power. Another ride I may set my goal to beat my miles...we have so many options. I have to say that seeing the estimated amount of calories I burned sooooo satisfying! Don't you?!  Two things to  keep in mind, is that this is an estimate. We use weights on the bike which don't count in the calculated burn. Good news! Right?! Well, I have more :) The estimate additionally does not count your after-burn from interval training when you leave. Yay! All good news. When people ask me how many calories someone typically burns on the bike, my reply from all of my studies is "10 calories per minute." 

Do you know how to set your intention for your ride? Intention, of course,  being different than your goal(s). Did you know that by setting your intention that you can actually link your ride to the important things in your life. I believe that setting intention takes your ride to the next level! Are you ready?

First, let's start with the the definition of intention: INTENTION: an aim or a plan (a determination); healing of a wound. I feel like we all need a plan and we all need to heal our wounds. True story. I set my intent during my warmup or if I'm rushing in during the first song of my ride. I take a few deep breaths and do the following: 

First, I find something I'm grateful for. Even in the most stressful of times we can always find something to be grateful for. I have found that being grateful interrupts any anxiety II may be experiencing. It also shows me what I value. I invite you to seize this brief moment in your day to take just a few breaths and give thanks.

The second thing I do is give forgiveness. First, I ask for forgiveness, mindfully, and I forgive myself. This is a biggie. We are all soooo hard on ourselves. Aren't we?! I'm not perfect-far from it. The next thing I do is forgive others who have wronged me. I forgive big things. I forgive small things. True story: the other day before my ride,I had a woman almost hit my car and it was her dumbs fault. When I honked, she flipped me off.  Here's the irony. She had a big NAMASTE sticker on her SUV. Haha NAMASTE...BEOTCH. Aren't people special?! That's the kind of stuff that is annoying in life. It pisses us off and it adds up if we don't let it go. It doesn't matter if little things stress you out or big things. Stress is a killer and forgiveness is a gift to yourself. It is proven to release stress. I repeat, forgiveness is a gift. Take this brief moment in your day to forgive and let it go. 

The last thing I do is focus on guidance. I ask myself mindfully questions like...What do I need at this moment to make life happier? Do I need help?  Who can help me?  In this last step we need to be able to let go of our ego. It's half the battle. Trust me. It's not always easy but we need to realize that we can't get through this this thing called life by ourselves. We all need help sometimes. (It literally takes a whole friggen village in my life to help me!)  Again, the purpose of setting intention is to link your ride to the important things in your life. To be able to grow. To be able to dig deep to be better. When we are better, we make the world a better place. 

Finally, what are you riding for? That is a question you need to ask yourself. I believe no matter what our fitness level, no matter what our body type, we are riding to better ourselves. The Cycle614 Fitness Community embraces this thought that we are all growing. We are all trying to become the best versions of ourselves. We are all authentic and we are all in the process of learning to know, accept and love ourselves on all levels. Including the days that we need to be patient and not judge ourselves if we just don't have it in us to maintain or reach our goals. We need to pat ourselves on our backs for trying and for not giving up!

All of these ideas, goals, intent, etc. take thought. There are days where all of the above is just too much... So, I will share a little secret with you. On the days I am just mentally wiped, I simply dedicate my ride to someone. Easy. Peasy. I may dedicate my ride someone who is sick, for example; or the new rider next to me that may be scared shitless. Regardless, in doing this, we put good energy out there and the world needs it! "Why? Because we can!"

I hope everyone has a wonderful week! I am very grateful for each and everyone of you!