regular classes:
are one hour in length (including a warm-up and cool-down) with a focus on tempo, timing and rhythm. all of the hand and body positions are used to keep the classes fast paced and invigorating from start to finish. these interval classes are the basis of the classes typically taught at quad, taking spinners through easy, medium and intense energy output levels. quad instructors are those that have the courage and talent to embrace new techniques and styles of music and programs, evolving as the quad spinners improve. |
introduction/beginner classes:
are essential for those new to the sport. it is very important that the first-time spinner has a positive experience at ease with others beginners in the class. it is also a great way to refresh after having taken time off. all of the hand positions are taught and bike set-up and proper cycling technique are shown. these classes can be less intense as the regular spin classes but will build your confidence and strength so that you can join in all the other classes taught at quad.
|
interval training classes:
intervals are short bursts of activity followed by a recovery period. the goal of the workout is improve the conditioning of the athlete so they can increase their lactic threshold, increase endurance, and strength. we will start with short time periods and a lower heart rate target in the moderate zone and build up to longer time periods in their lactic threshold zone (around 80-85% max heart rate). over the course of the 8 weeks i increase intensity and lengthen out the time of the longest interval to stretch the athletes ability to work at their highest levels for longer periods of time.
|
cycle and pilates:
are regular challenging 45 minute spin classes concluded with a 20 to 30 minute pilates stretch. we feel that spending all of your time contracting your muscles in a cycle class shoud be balanced by strecthing those same areas and core strength exercises. try one you will not be disappointed and it is not as easy as you may think. |
endurance classes:
are longer classes that are open to any skill level but appeal to those riders who want something extra. these classes strive for an even application of energy and with time and energy constant road conditions are simulated developing better pedaling efficiency. the goals include toning, cardiovascular improvement and strength. |
3 hour rides:
are a great challenge to work towards. different teachers take the stage each half hour and their diversity in styles adds greater dimension to this longer workout that commands all of the benefits from the endurance classes. |
live dj classes:
are exciting impromptu interval classes matching the musicality and creativity of the instructor and our d.j. They take the class through the fast and slow songs including amazing remixes and superb club hits. the teacher has never heard the music before but they always find a great solution through spinning to get the most out of each mix and spinner. |
strength training classes:
involve steady and consistent pedaling with heavier resistance. the goals will be to improve upon core strength and cycling form as well as developing the body‘s fat burning system. |
eight week weight loss sessions $300 plus gst includes unlimited classes at all quads:
micheline will be running this program from 8:00 pm to 9:30 pm on thursdays and from 1:30 pm to 3:00 pm on saturdays and it will run for eight consecutive thursdays and saturdays.
classes will be 90 minutes in length and always include a regular cycling class.
things start off with a fun ride and a private weigh in and measuring.
details of how your body responds to cycling and exercise.
then the focus will shift to eating habits to enhance your activity awareness, other sports and exercises will be introduced on a regular basis such as; dance, pilates, yoga, martial arts, and resistance training.
$300.00 plus gst .
participants will be encouraged to use their 8 week card to attend any quad, quad west, & quad east classes for the 8 week period.
|
rider enhancement/teacher advancement courses $100 plus gst:
this course will delve into the essence of class design, how to find and choose the music, comprehending the music, creating profiles and then finally the class presentation. quad theory will be explored as well as proper cycling technique.
certification courses tend to leave out the most rudimentary elements, good technique and the ability to fuse music and personality into great demanding spin classes. this course is not designed to compete with them but rather add to your riding and teaching skills as these courses are expensive and time consuming. this event will make you a better spinner and a better teacher.
participants will be taught advanced proper cycling set-up and positioning. those who have been certified and feel they lack the necessary teaching skills to lead a class will find this an inexpensive and quick presentation to become a better and a more well rounded Instructor.
others who are considering teaching will be given the proper direction about their future career.
riders will discover the secrets behind excellent form and technique and the secrets that are behind a great class. the course will run 4 hours in length. this will include doing a ride, discuss current and quad philosophy, and include your own personal handouts and worksheets.
|
|
|
