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

The 2011 Concept2 Holiday Challenge

The Annual Holiday Challenge is almost here!

      November 24 (Thanksgiving) to 

             Midnight on December 24 (XMas Eve) 

The Details

• Row 100,000 meters or 200,000 meters from November 24 to 11:59 p.m. ET December 24.

• You do not need to be on a team to participate! Log your individual meters.

• Indoor rower meters only (no on water meters please). 

• Kid’s Holiday Challenge allows kids (aged 16 and under) to participate at 50,000 meters.

• Adaptive athletes can choose to participate at the 50k, 100k, or 200k levels.

• Deadline for entering meters: January 4th, 2012.

Fundraiser:

For every person who completes at least 100k during the challenge, Concept2 will donate $.02 for each kilometer (1000 meters) to your choice of the following organizations:

       *  Vermont Disaster Relief Fund

       *  American Red Cross Disaster Relief (International)

       *  Unicef-Emergency Relief Programs

Once you get beyond 100k, C2 will donate $.04 per kilometer (for kids and adaptive athletes, the $.04 rate will take effect at 50k). The usual prizes of pin and certificate will be awarded as well.

How to Sign Up:

Create an online log-book at Concept2.com, choose your charity, and log your meters!

Treat Yourself – or a Friend, and get fitter in 2012.

NEW! Packages Available ONLY Through January 31, 2012

 Holiday Spinning Package

• 10 Class Pass

• Flywheel Towel

• Flywheel Waterbottle

• Nuun 8 Tube

 Total:$146.26 ……………………………………..  BUY NOW!!

Holiday Team Flywheel Package

• 10 Class Pass

• CRAVE book

• Flywheel Sticker

• Flywheel T-Shirt

Total:$144.44 ……………………………………..  BUY NOW!!

Holiday Novice Package

• 10 Class Pass

• Flywheel T-Shirt

• Row Daily Book

Total:$140.45 ……………………………………..  BUY NOW!! 

December / January Monthly Unlimited Passes 

For NEW Monthly Unlimited Members: BEGIN a Monthly Unlimited Membership in December or January – and your first month is only $75! (regularly $99)

The Flywheel Fitness Monthly Unlimited Membership allows you to come to as many classes as possible, for one low monthly fee. Your card gets auto-charged on the first of each month, until you email us to cancel. NO CONTRACTS!

CONTACT US to begin your Unlimited Membership at the low rate of $75 TODAY. (not available online)

Save on Retail Items!

From December 1 – January 31st, get 10% off all online retail purchases when you use the code SPIN2012.

Save on Nutrition!

Learn more about PROGENEX and save 10% on your purchase by using the code ROWER when you check out.

You CAN have a healthy Thanksgiving – what better way to show your thanks for health and continued improvements in fitness than by honoring the good habits that got you there? Try a PALEO THANKSGIVING this year, or commit to at least eating REAL FOOD only. You can start the day by coming to our ENDURANCE SPIN on Thanksgiving morning.

As Thanksgiving leads towards Christmas, use the HOLIDAY CHALLENGE for continued motivation to stay on schedule. Your work schedule may change, your school schedule may change, but you can still make time for exercise. It’s what you do! And remember, what you eat has the biggest impact on your health and body composition, regardless of those workouts. If you’ve been doing a good job at staying sugar-free and eating healthy, real food, you will find that it’s easier than you think to stay on track with this through the holidays. After all, if you are healthy and feeling good, you won’t crave the bad stuff anyway.

If you’re not already on track with making positive choices, there’s no reason to wait until AFTER the holidays to start. Changing eating habits needs to start in your head. If you’re still of a mentality that there are “off” periods, that your body is craving sugar because you somehow “need” it in the winter months, that unhealthy food is a reward or a comforter, or that healthy food is a punishment or chore, you need to take a serious look at why you think that way – and why you are putting change “on hold” for the holidays. As we approach the new year, NOW is the time to take responsibility and set yourself up with positive goals and resolutions for 2012.

Enjoy the holidays! Make good choices, use time off from work to be more active, stay healthy, share real food and fun times with friends and family, and get a head start on 2012.