Trainers are here! We now have several trainers in the studio, so you can enjoy a Spin class on your own bike. Are you training for a charity ride, training for a triathlon, or do you just love your own seat and bike fit? Ride on over to Flywheel and our instructors can help you set up your bike on a trainer. 

Simply sign up for a Spinning class online, then show up with your bike! For a complete schedule of Spin classes, click here. 

Do you train with a team, cycling group or triathlon team – and are looking for some indoor space? If you want to come in on your own, or  bring in your own coach and your own team, please contact us about studio rentals. Flywheel Fitness has 11 Spinner bikes and 9 trainers. Contact info can be found at the footer on this page.

Cool Ways to Chart Your Progress in Workouts

Most folks have a love/hate relationship with the C2 monitor. They either become obsessed with the numbers, or they can’t stand to look at them. Personally, I think that learning to live with the screen (no matter what!) is an important part of the training process. Good day or bad day, you are missing out if you allow yourself to flip back that monitor and row without feedback. The monitor can be your best friend, even on your worst day.

At Flywheel Fitness, we like to use WATTS to measure power. I find this setting to be more sensitive than Average Split, and gives better feedback about the effectiveness of your technique. Yes, I said TECHNIQUE. Trying to push hard is the easy part. It’s how you do it that counts. And the monitor will show you what a slight change in posture, focus on the leg drive, or smooth change of direction at the catch can do for you. When you row better, your watts will increase.

It’s important to be aware of what your typical wattage is at each stroke rate, what max you can get to at each stroke rate, and what you can expect to hold for a long time at each stroke rate. As a rule of thumb, you should be able to increase by roughly 10 watts each time the rate increases by 2 beats. Not making it? You’re probably losing some technique as the rate goes up. Or, you need to work on your fitness.

So how do you remember all of this? First, just pay attention while you’re rowing. Over time, you’ll get used to what you see and you’ll “just know.” But there are other ways to track your meters, and here are a few options…

1. Keep a notebook. Most simple thing to do. Keep a monthly calendar with all your workouts. I like being able to flip through the pages and see how many off days I took, and what my workouts were. I also keep track of meters rowed, average splits, workouts, etc.

2. Good ‘ole Excel. I’ve seen people go nuts with the Excel spreadsheets. It makes it easy to compute averages over days, weeks, months. You can chart, graph, track to your heart’s content. Nerds and people with too much time on their hands love this option. 

3. Online. There are several options and ways to track your meters online, or even on your phone. Many online sites are fun because you can see what others are doing. You can also use social media to tell your friends how far you went, and who doesn’t love bragging to their friends? Especially if you’re working out and they aren’t. Some examples include, Beyond the Whiteboard, LogsItAll, The Rowers Logbook, and Map My Fitness. 

4. Concept2 Online Log Book. C2 has their own online log book. Unlike the above sites, here you are in a ROWING community. You can track meters and times, and compare notes, workouts and results with rowers from all over the world. C2 also provides several fun challenges, for both individuals and teams, that keep you motivated and allow you to compete for prizes. Sure, I’ll row more for a free t-shirt.

5. Concept2 Log Card. This handy card can be purchased at Flywheel Fitness and allows you to track your entire workout, then download it onto your PC using an ROHS card reader. (also available through C2) The “smart”, portable LogCard also allows you to program and store your own favorite workouts for instant set-up. Each LogCard can store information for up to 5 different users and stores approximately 300 workouts for each user. You can’t get much more detailed than this.

6. Sit next to someone! Last but not least, let’s not forget the good old fashioned benefit of training in a group. Come to a class, sit next to someone. I’ll bet you can glance at their monitor every now and then and see who’s winning. Over time, you’ll become familiar with how you stack up to your teammates, and what it takes for you to do your best in class. The more you show up to class and push yourself, the sooner you’ll see improvements. It’s simple. The workout that gives the best results is the one you actually do. In an Advanced class, we complete specific workouts for time or distance, and track results. But you can do this on your own at any Indoor Rowing class.

One final reminder, now that you are recording your distance and tracking your times, go easy on yourself. Compare your good days to your other good days, and compare your worst day this week to your worst day from last week. Not even elite athletes improve on every single workout, this is impossible. Your graph of improvement will not be a straight line. But keep working at it and eventually, your worst day this week will be better than your best day from two months ago.

Do you have a good workout tracker? Add it to the comments below!

It’s easy to make good decisions on what to eat when you’re armed with scientific information, healthy choices, and the know-how to shop for and cook what’s good for you.  For those of you wanting to attend a special conference on nutrition during SXSW week – here’s a terrific option at UT March 14-17- and your chance to hear some of the best minds in the “Paleo” movement speak about nutrition. The registration fee of $299 is a great price, considering the 2 full days, plus 2 half-days of information you will soak in. If you cannot go, be sure to at least get some information from the sources below. 

CLICK HERE for the PaleoFX12 website and to register.  

Speakers include…

• Robb Wolf, author of The Paleo Solution. 
• Mark Sisson, of Mark’s Daily Apple. 
• Dallas & Melissa Hartwig of Whole9Life.

What about that diet coke? Here’s a great post from Mark Sisson that breaks down why you might want to kick your diet soda habit. And of course, the main culprit in diet drinks is the artificial sweetener, so check out this Balanced Bites post to learn more about why sweeteners matter, even if (gasp!) they are “calorie free.”

Max & Ashley first started coming to Flywheel a little over a year ago. They were newly engaged and wanted to get in shape for their wedding. Although they frequently walk together with their two dogs, and they had a membership to a gym, “neither one of us was very motivated in that environment” says Ashley. Motivation is a key factor for this couple, who have even seen a competitive side develop as they race each other to finish first in Rowing Boot-Camp classes. Ashley says that attending classes together has had a positive impact on their relationship. “Being able to see how far we can push ourselves in these workouts is a side of each other that we wouldn’t otherwise get to see.  I feel more confident in myself and love showing that to Max.  It can be pretty sexy to see him accomplish these workouts too! 

“It helps us bond in a way that we wouldn’t otherwise do.  We get to see a strength in each other that we don’t otherwise see on a daily basis.  It’s pretty amazing to see what your partner can do!”

Valinda & Andrew just recently started attending classes as a couple, although Valinda has been a member of Flywheel for over a year. She recently convinced her husband to join her. Although it took some convincing to get Andy to attend the 6:30am classes, Valinda says “It’s a lot easier getting out of bed in the dark at 6:00 AM when you’re both getting up  – out of bed – in the dark – at 6:00 AM.” Both Valinda and Andy enjoy working out together and feel as though it’s been a positive shared experience, “It’s good to know that your loved one is doing something good for them” says Valinda.

“It’s fun to be together. We’re practicing for our empty nest after our son goes off to college.”

Nick & Lisa first came to Flywheel Fitness when Nick saw a Flywheel Groupon. Lisa says it wasn’t tough convincing her to join as well. Before Flywheel, walking through the neighborhood was their main form of exercise. Although they aren’t really competitive with one another, Lisa does say it’s different than working out with friends because “I don’t want him to see me do anything foolish like falling off the rowing machine.” (note: that doesn’t happen) Lisa says she’s more likely to attend classes if Nick is with her and believes it’s had a positive impact on the  relationship. “Working out as a couple probably isn’t for everybody but it works well for us.”

“We have really enjoyed our classes at Flywheel because it allows us to row together at our own pace.”

Flywheel has been providing Indoor Rowing classes for members of Team Survivor for over one year now, and we’re excited to announce that we’ll be adding Team Survivor Spinning in February of 2012! Any member of Team Survivor can come to these sessions free of charge. Visit the CTTS website above to get started if you are not already a Team Survivor member. 

Indoor Rowing with Team Survivor is a great way to be a part of a TEAM sport, improve your cardiovascular fitness, and improve strength. Studies have shown that rowing specifically benefits those who have undergone breast cancer surgery and removal of the lymph nodes by increasing circulation and strengthening under the arms. If you’d like to participate in the on-the-water rowing program at Austin Rowing Club, you must first attend 2-3 Indoor Rowing sessions at Flywheel. Coached by Sara-Mai Conway.

Spinning with Team Survivor offers the amazing fitness benefits of cycling, in a safe, supportive environment. Get fit, practice using your SPD clips, improve your cycling technique. Spinning is a great compliment to your training whether you’re taking part in the 2012 Mama Jama ride, or just wanting to get in better shape! Coached by Tammy Metzger. 

 Join Team Survivor and join us in 2012!

There are lots of reasons to ride with cycling shoes instead of just sneakers, THIS BLOG will tell you all about it in detail. When your feet are connected to the bike, your stroke will be more efficient, and you’ll get more mileage out of each revolution. This will increase your enjoyment of the ride and your feel for proper technique. 

NEW! For those of you who cycle on the road and have LOOK clips – we now have one bike with LOOK pedals (and more to come). Feel free to call or send us an email before class and we’ll reserve the LOOK bike for you. 

Not sure what clips you have? See the photos below for a quick tutorial…

Look clips to be used with cycling shoes

Look clips to be used with cycling shoes

Here are the dual-sided pedals: 

SPD clips to be used with cycling shoes

Spinning clips to be used with sneakers

You can race in any or all of the following categories: 

• Masters/Open 1000 meter
• Masters 2000 meter (categories broken down by age group)
• Open 2000 meter (categories broken down to lightweight/openweight – you will race mostly collegiate rowers)
• Mixed relay (total of 8500 meters rowed by up to 9 people)

The full event list is posted at RegattaCentral.com, where you will also go to register for INDIVIDUAL events. If you need help using this system, please contact us. To be on the Team Flywheel or Team Survivor relay team, please go to our online scheduler - this is where you will register for the TEAM RELAY event.

Please note, the first race of the day is at 8am, the last race of the day may be as late as 4pm – the exact schedule with race times will not be posted until the day prior to the event. If you are participating in the relay – it’s an afternoon event.

You should expect to arrive 1.5-2 hours prior to your start time to allow for check-in and warm-up. See this article on our recommendations for a warm-up. 

Need help training? All of our Team Flywheel classes now through February will be devoted to getting ready for the Erg Rodeo – so come on down! Proceeds from Erg Rodeo go towards supporting men’s and women’s club rowing at the University of Texas.

Team Survivor competing in the 2011 relay division

For me, this time of year is the end of December. Perhaps the purging is a reaction to the uselessness of the Christmas “stuff getting.” Perhaps it’s related to closing out the fiscal year, the calendar year, the training year. But January is a time for new beginnings, and I want to hit the ground ready and running.

As the Christmas decorations go back in the closet – out comes a bag of stuff for Goodwill, and another for the trash. There’s a purging of the file cabinets, there’s the cleaning of the fridge, and then there’s the list making; the training chart, the race calendar, the budgeting for trips and events. With a clean apartment, a new set of plans on my corkboard, and a long list of goals, it’s going to feel good to get started on 2012.

I taught the last Spinning class of the year on December 30^th. Most people do sports where they face forward and travel forward, but for me it’s a novelty. So to get on a Spinner bike and imagine myself sprinting on a wide open road was especially poignant that day. I felt the thrill of riding towards 2012, leaving 2011 further and further behind. Moving forward. Nothing gets me in the zone like riding a Spinner bike, watching the rhythm of my legs in the mirror, eyes forward, hips back and working hard. For me, the physical element is directly tied to my mentality, and one assists the other.

Thanks to those Spinning endorphins, I totally kicked the ass of 2011 that day. And with the past week’s cleaning and purging and planning, the running start I’ve gotten on 2012 is making me feel like I could probably beat that one too. And so I will, one ride at a time, all year long.

Coach Sara-Mai Conway 

Staying active is important. Hopefully we all know that. Sometimes it’s just hard to get motivated to get out and do something, to put in the daily meters or minutes. I was reminded of just how boring fitness can be when I went to visit my sister in Salt Lake for the Thanksgiving holiday. I went as a guest to her globo-gym where I decided to run on the treadmill. No headphones, no TV, no conversation, no competition, no changing scenery. It was the longest 30 minutes of my life. No wonder I was the only one there! How do people do that?!? For any fitness plan to be effective, it needs to be fun.

I always thought I had a pretty good relationship with my own fitness plan, I was engaged in the activity and felt energized about my goals – but the fun factor reached a whole new level once I got a dog. Sport has brought “play” back into my life, and back into my workouts. A walk or a run is no longer just that – it’s an “adventure.” We don’t need to stay on the path, we can take breaks to climb things, jump up onto rocks, wade out into the lake, and do interval sprints after squirrels. We are fit so that we can get better at catching things, running after things, jumping on things, climbing high, and getting back down. Sure – we are working out – but it’s no longer about ticking off 30-60 minutes of this or that, it’s about adding 30-60 minutes of FUN to my day.

Be it walk, run or swim – Sport’s energy and enthusiasm for exercise is contagious. I’ve picked up on his joy to be out on the trail – but it also carries over to my Indoor Rowing, my on-the-water rowing, and everything I do. Every workout is a game. Every workout is play. Outside or in the studio – life is a giant playground, and I’m reminded not to take my own fitness so seriously. The goal in getting fit is to be able to move through life with flexibility, speed, and strength. To be able to play harder, play safer, and play for longer. 

What are you going to do to MOVE today? What are you going to do for FUN?

And who inspires you to get it done and enjoy it?

By Flywheel Coach Sara-Mai Conway

After completing a Friday afternoon and two Saturday morning rows on the water, the group headed to Flywheel for the Saturday afternoon workout. The girls executed a 1 minute max watts test, as well as a 4 x 10 minute workout. Exemplifying what it means to be a student athelte – those not rowing were finishing up on homework in the sweat-filled studio. 

homework, warm-ups, and workouts

For Flywheel Fitness members who are wondering just how strong these future World Champions are – this 18 and under group was expected to stay above 200 watts for the course of the 40 minute workout. Inspiring!

For photos of the day, check out our Facebook page.

For more on the USRowing Junior Program see the USRowing Website.

To sign up your own daughter (or son!) for rowing, check out the junior program offerings at Austin Rowing Club!

the group outside the Flywheel studio