Big Wheel Keeps on Turning

I’ve taken my share of spin classes at the many gyms I’ve belonged to. From waiting in line to get in to the studio, to angering someone because I dared to put my
towel and water bottle on their bike, I was already in a bad mood before class even started.

Sitting in a dark room with the instructor barking out commands like a bulldog, and nothing to look at besides the clock didn’t help improve the experience either. 

So, when my daughter and husband took me to a class at Steel Wheels, an indoor cycling studio in the Central West End, I wasn’t sure what to expect.

And guess what, they’ve basically re-invented indoor cycling!

Ready to ride?

Starting with a huge 16’ x 9’ HD projection screen, you are literally immersed in a ride through streets and terrain from all over the world. Pair that with music that fits the ride and scenery, the 45 minute class flies by. Riding through the streets of London and the backroads of the English countryside with Beatles music playing was amazing motivation to keep going! 

The owner, Bob Koplar, tells me the process to create this feeling didn’t happen easily. He got into cycling because it’s a great workout, but was bored with most classes. Living in New York, he also tried Soul Cycle and other “party” classes, but felt they were too “dancy” and jumpy for the true indoor cycling experience he wanted. 

He started by using online clips of scenery that he set to music, but the random short clips didn’t work. So, he set out to film the rides himself, grabbing as much footage of the beautiful roads and cities he travelled. His friends offered to do the same on their rides and travels and it became a mutual passion project.

With pro cycling coach, Brita Siegel, he adds the music after creating the workouts so it will flow with hills, sprints, and climbs; believing that the mix of strength and endurance within the workout is most important. They match the BPM of the songs with the approximate cadence and feel of the song. 

Pro cycling coach, Brita Siegel

A motto for all classes is “don’t hide the ride”. In other words, riders need to know what’s coming up so they can rehydrate and regroup, pushing past their comfort zone to get stronger. Recovery is built in to the intervals to prevent overuse too.They use Stages SC Series bike. The smooth ride, SprintShift function, quick position adjustments and the accurate data from the Stages Power meter appeals to hard core cycling enthusiasts, and opens up a whole new world to non-cyclists .

The stat system, called Fitmetrix, allows riders to see how well they did and how much effort they put in to the class and see how far they’ve come from previous classes. Seeing your numbers increase and seeing how you’re improving is a great motivator. You can see where you are against other riders in your class, but in the end, it’s you and the bike and the system is a very true measure of your fitness and improvements.

Laur with her contest swag!

After each ride, you’re able to log on to your stats and see calories burned, miles ridden, watts, mph, rpms, and your rank against others in the class. However, the workout is great for all fitness levels. They have a variety of special challenges from time to time with prizes and special recognition to reward rider improvement and effort.

On their website they explain it’s for “Couch potatoes” who do not follow any kind of regimented fitness program and are starting from zero, They recommend approaching each class with the goal of finishing the program and having fun along the way. For “Weekend Warriors” who work out 2-4 times per week, are able to run 4-5 miles without exhaustion and have a moderate aerobic base. And for  “Olympians” who work out 4 or more times per week and have a strong aerobic base, and are able to run more than 6 miles without too much difficulty. 

Eric and Jack after a great ride!

Based on what I’ve seen from my daughter and my husband, it works. The improvement in their strength and endurance is measurable and they can see how far they’ve come. 

But the work you do is coupled with the fun of the music. Rides like Backstreet Boys vs N’Sync, Beyonce, Pink vs Lady Gaga, Bowie vs Prince, Pop Princesses, and tours of Provence, Africa, SoCal, Northern Cal, and even an EDM ride, make the hard work fun. 

It’s not an intimidating workout place either. Steel Wheels partners with many neighborhood businesses for special days of Steel Wheels ride paired with yoga or PLNK megaformer classes. Thirsty Thursdays bring in local brewery, Urban Chestnut after class as well as nearby restaurants. They also vailidate for garage parking in the building garage during class!

As Bob says, they are building community and creating a sense of welcoming for everyone. 

Steel Wheels is located at 229 North Euclid in the Central West End. Contact them at info@steelwheels.com or call (314) 356-2233.

"Get Out The Way...Whoa!"

 

We're a few weeks into January and you’ve probably noticed the gyms are busier and the classes are more crowded. I love seeing new people at the gym and it makes me happy that they’ve started to work out. But, there are some people who really get upset when “their” gym gets busy and their space is “invaded” by newcomers.

  I've been taking fitness classes for a LONG time. Over the years, I've gone from step aerobics to kickboxing to spin classes to Zumba to high intensity interval classes. There's a certain camaraderie that comes with regularly attending a class and it's something I love about group fitness.

  However, through the years, I've also seen the darker side and that "Mean Girls" mindset always seems to surface this time of year. 

 

Years ago, when I took step aerobics in a church basement class in Ohio, there was an older woman in the class who always put her step in the same spot. She had a good angle to watch the instructor and plenty of space to move around. But if anyone so much as walked toward that spot before she put her things there, they world be " encouraged" to find another space to stand in the class. Everyone was so afraid of her reaction that they would warn newbies in the class to keep away.

  In spin classes, certain bikes become "(insert name here)’s" bike and regulars know to stay away from it. I’ve seen a new person come in to a class and happily start adjusting the bike, only to face a staredown by the bike’s “owner”!

 In other crowded group fitness classes, there seems to be a territorial war going on this time of year. We all like certain spots in the room, but it gets a little out of hand when a fight breaks out over who was in the spot first.

  I get it. I like certain spots in the room too and it’s nice to have room to move around and a good view of the instructor. But, try to remember the first time you tried a new class. You’re already a little bit intimidated because you don’t know the routine. You might not know any of the people and they all seem to be BFFs from way back. Wouldn’t it have been nice if someone moved over a foot or two and made you feel a little bit welcome?

  For a lot of people, just finally getting to the gym is tough enough. A little encouragement from those of us who have been there could make a world of difference.

 

So, this year, instead of lamenting the crowded classes, and complaining about the busy gym floor, why not remember why you started going to the gym in the first place. You wanted to get healthier, stronger, fitter and happier. Are you getting there?

  Well then, maybe a your positive and welcoming attitude can help someone else get there too.