- Building a healthier work force and team is easy with Pelotone!
- Endurance training - your ticket to a stronger heart and greater strength!
- It's Official Rockstars - Pelotone is one of the best spin studios in the world!
- Recipe - Low Carb Falafel with Tahini
- Recipe - Snack - Low carb Hummus (bean free)
- Get ready to ride inside with NEW Pelotone Coach!
- Local Finalist for 2016 Australian Small Business Champion Awards
- Pelotone Multisport Team Program now open to ALL!
- Indoor Cycling at Pelotone will give you the edge outside!
- Pelotone Bike Fit Seminar - you're invited!
- Pelotone launches new COMBO classes!
- Recipe - Breakfast - Overnight Oats
- Pelotone will be at the Hills District Health & Fitness Expo - Sunday August 30, 2015!
- Chiro News - If you don't move it - you'll lose it!
- Recipe - Laksa with Zoodles
- It's official - Sweat is Sexy!
- The Truth about Pelotone, Spin / Indoor Cycling classes and Huge Thighs!
- 5 Reasons Working Out At Pelotone Indoor Cycle Studio Helps You Lose Weight!
- Yes you CAN achieve that weight loss!
- How to Choose The Right Cycle Studio
- 3 Ways To Get The Most Out Of Group Cycling Classes
- 3 Mistakes Indoor Cycle Studio Beginners Make
- 5 Health Benefits of Cycle Training and Classes!
Building a healthier work force and team is easy with Pelotone!
Posted by Karen on 18 October 2016
Building a healthier work force is easy with Pelotone!
The popular saying, ‘All work and no play, makes Jack a dull boy’ underscores the importance of recreation in building stronger and creative minds.
The work place can be demanding especially with ever changing trends globally. According to statistics, work-related stress contributes about 40% of stress cases.
A report from Medibank Private - The Cost of Workplace Stress in Australia indicate that:
- Workplace stress is costing the Australian economy $14.81 billion a year.
- Stress related presenteeism and absenteeism are directly costing Australian employers $10.11 billion a year.
- 3.2 days per worker are lost each year through workplace stress.
A report from the United State’s National Institute for Occupational Safety and Health (NIOSH) indicate that:
- 40% of workers reported their job was very or extremely stressful;
- 25% view their jobs as the number one stressor in their lives;
- Three fourths of employees believe that workers have more on-the-job stress than a generation ago;
- 29% of workers felt quite a bit or extremely stressed at work;
- 26 percent of workers said they were “often or very often burned out or stressed by their work”;
- Job stress is more strongly associated with health complaints than financial or family problems.
Going by these figures, employers who desire greater productivity need to pay attention to the well-being of those who work for them!
Employee welfare is not all about bonus schemes and juicy retirement packages. Investing in a physical exercise program like indoor cycling is important in the health and over all well being of employees.
People who exercise regularly are not only healthier, but happier.
Indoor cycling at award winning Pelotone not only serves as a fun, low impact, challenging aerobic activity but is also an excellent recreational activity that organizations can provide for employees.
Such innovation is sure to not only excite your workforce but will be embraced by them because the benefits are immense.
Companies can take advantage of our corporate packages at Pelotone as an investment in the welfare of their employees.
Pelotone rates are quite competitive, in particular given the premier, all-inclusive experience that is unique to our centre. We offer good discounts to organizations that will embrace the opportunity and benefits we provide at our award winning cycling studio.
Investing in a health and wellbeing program incorporating Pelotone classes has great benefits some of which are:HEALTHIER WORK FORCE: First and most importantly, you have a vibrant, happier and healthier work force. In 2005, Medibank-commissioned research found that healthy employees are three times more productive than unhealthy employees. Unhealthy employees take nine times more sick leave than healthy employees. In 2007, Medibank commissioned research found that on average, six working days of productivity are lost per year per employee due to presenteeism - lost productivity that occurs when employees come to work, but due to illness or other conditions, are not fully functioning.
REDUCED ABSENTEEISM: Companies that support workplace health have a greater percentage of employees present at work everyday. Healthy, happy employees who feel valued are far less likely to be absent from work. Healthier employees are less likely to call in sick due to illness, increasing productivity and output for your organisation.
REDUCED STRESS LEVEL: The work environment becomes more positive because you will have relaxed and confident staff. Physical exercise is a good way to manage stress, in particular the safe, low impact but high intensity of a Pelotone class. This leads to improved performance in the work place.
TEAM BONDING: Indoor cycling at Pelotone as a group activity will encourage camaraderie and bonding among employees thus fostering collaboration and unity in the work place. New friendships are struck among workers and there is more quality engagement among work groups.
LOYALTY: Employees, seeing that the organization is committed to their well being tend to become more loyal, increasing retention and given the cost attrition adds to businesses the investment in employee health and wellbeing is a wise investment.
LONG TERM HEALTH BENEFIT FOR EMPLOYEES: Having introduced them to exercise and rides at Pelotone, indoor cycling routines becomes a habit for employees. Incorporating into their lifestyles becomes easier even after they stop working with the organization. You can be sure that employees will be eternally grateful to the organisation.
We invite you to take your staff productivity and workplace engagement up a notch by investing in our indoor cycling program as part of your health and wellbeing programs for your organisation or business.
We know your staff will love it and you can be sure that your most valuable asset is in very good hands! Pelotone was named one of the best cycling/spin studios in the world and was the 2015 business award winner for MOST OUTSTANDING FITNESS SERVICES.
Talk to us today: 02 8883 2146 or email email@example.com
Like us on Facebook: https://www.facebook.com/pelotone
Follow us on Twitter: https://twitter.com/pelotone
or on Instagram: http://instagram.com/pelotoneindoorcyclestudio
PELOTONE - Sydney's Premier Indoor Cycle Studio
Unit 205, 14 Lexington Drive . Norwest Business Park. Bella Vista. NSW 2153
Endurance training - your ticket to a stronger heart and greater strength!
Posted by Karen on 08 June 2016
Endurance training gives you a stronger heart and much, much more!
When you're training for endurance, you're conditioning your body to perform efficiently during prolonged physical activity. It's not just a matter of getting used to running, bicycling or swimming longer distances. Regular endurance training produces changes in your cardiovascular response, improving oxygen efficiency, strengthening your heart and raising your resting metabolism.
Here are just some of the reasons you should add a Pelotone Endurance class to your weekly training regime.
The cardiovascular system, made up of your heart, blood vessels and blood, makes physiological adjustments to accommodate the increased demand for oxygen generated by physical activity. Moderate to vigorous intensity exercise raises your heart rate, which increases your metabolism. This metabolic response triggers your muscles to demand more oxygen, which your body needs to meet its immediate demand for energy. When you exercise aerobically on a regular basis, your cardiovascular systems adapts to meet your energy needs during extended physical activity.
When you first start exercising aerobically at moderate to vigorous intensity, your breaths are short and rapid. You feel as though you're not taking in enough oxygen and may even find yourself yawning in response. This is because the rate at which your muscles are demanding oxygen exceeds your cardiovascular system's capacity to supply oxygen. Fast forward to the sixth week of regular training and you'll generally notice a marked difference in your breathing patterns because your body has learned to perform more efficiently.
Endurance training produces changes in heart size, heart rate, blood flow, blood pressure, blood volume and stroke volume, according to Lewis-Clark State College. Endurance training can increase your maximal oxygen uptake, or VO2 max, which means your body learns to move and use oxygen with more efficiency during exercise. Your heart gets stronger, which means it doesn't have to work as hard to pump blood, even at rest. Endurance training decreases resting blood pressure and may increase blood volume because of increased blood plasma. This, in combination with your body's improved ability to deliver blood to muscles during exertion, ensures that oxygen gets distributed more effectively when you're exercising and when you're resting.
Endurance training builds a healthier cardiovascular system. Benefits include improved good cholesterol levels and reduced risk for heart disease, diabetes and high blood pressure, according to the American Council on Exercise. Sustained aerobic training builds the capacity of the lungs, heart and circulatory system to transport oxygen to your muscles. Consult with your doctor before undertaking an endurance program if you've been inactive or suffer from a chronic health condition.
Look for our Performance Endurance classes each week on our schedule. These classes in addition to our other offerings will have you fitter, stronger, leaner and faster than ever before!
Article sourced from LIVESTRONG.COM - Article 35971
It's Official Rockstars - Pelotone is one of the best spin studios in the world!
Posted by Karen on 31 May 2016
Well rockstars, it's official! Pelotone has been named "one of the best spin studios in the world" in an article by respected US based health, fitness and wellbeing site http://www.wellandgood.com .
In an article aimed at US and global readers, contributing writer and editor for publications DuJour, ArchitecturalDigest.com, Well+Good, Vogue and NY Post/Alexa, Natasha Wolff has recognised Pelotone - Sydney's Premier Indoor Cycle Studio as one of the most luxe and best spin / cycle studios around the world! Pelotone represents Australia in an article featuring the best spin studios around the globe and chosen 5 studios spanning London, Paris, Hong Kong, China and Australia as stand outs to take notice of.
If you ride here, hold your sweaty head high and pat that lycra or active wear clad back with pride because you are officially one of the coolest cats on the planet! If you don't ride or work out here yet, wake up from your momentary lapse of reason and don't despair because it's never too late to be part of something great!
Simply download our Pelotone smartphone app which is available on iOS or android or head on over to our home page to sign up for your NEW RIDER special - first 2 classes FREE! Be quick - news like this spreads fast! ;-)
Apple App Store
Google Play Store
#spin #cycletraining #indoorcycling #health #fitness #wellbeing #bestspinstudiosaroundtheworld #fitfun #itssexytosweat #pelotonegetsresults #pelotonecommunity #performlikeachampion #iqniter #suunto #stagesindoorcycling #cardiotraining
Recipe - Low Carb Falafel with Tahini
Posted by Karen on 23 May 2016
Step outside of your comfort zone and let your taste buds and body benefit from this amazingly tasty meal!
1 cup raw cauliflower, pureed
1/2 cup ground slivered almonds
1 Tbsp ground cumin
1/2 Tbsp ground coriander
1 tsp kosher salt
1/2 tsp cayenne pepper
1 clove garlic, minced
2 Tbsp fresh parsley, chopped
2 large eggs
3 Tbsp coconut flour
1. For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it's blended but still has a grainy texture.
2. Combine the ground cauliflower and ground almonds in a medium bowl.
3. Add the rest of the ingredients and stir until well blended.
4. Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling.
5. While it's heating, form the mix into 8 small patties (@7-8cm patties that are about the thickness of a hockey puck).
6. Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon - you should see the edges turning brown before you attempt it - maybe 4 minutes or so per side. Remove to a plate lined with a paper towel to drain any excess oil.
7. Serve with tahini sauce and a tomato & parsley garnish if desired. NB: Tahini is ground sesame seeds and olive oil. Make fresh or buy at supermarket/deli.
Source: Recipe and Image from http://www.ibreatheimhungry.com/ with our thanks and very happy taste buds.
Recipe - Snack - Low carb Hummus (bean free)
Posted by Karen on 23 May 2016
A great snack with raw vegies, spread on a steak or with a Low Carb Falafel!
4 cups peeled & chopped raw zucchini
3/4 cups tahini (sesame paste)
1/2 cup fresh lemon juice
1/4 cup olive oil
4 cloves of garlic, peeled
2 teaspoons kosher salt (or to taste)
1 Tbl ground cumin
- Combine all ingredients in a blender and puree until thick and smooth. Taste and adjust seasonings to your preference.
- Pour into a shallow serving bowl and garnish with parsley, paprika and a drizzle of olive oil if desired.
Approximately 2.5 g net carbs per 2 Tablespoon serving
Source: ibreatheimhungry with our thanks and contented taste buds without the guilt. :-)
Get ready to ride inside with NEW Pelotone Coach!
Posted by Karen Newham on 06 April 2016
Meet Jenny Brown - she is an accomplished road cyclist having competed in many NSW road, hill and time trial championships both as an individual and in team events, previously training 250-400 km per week! Jenny also competed in the World Masters Games Individual Time Trial and holds a Cycling Australia certificate of coaching so she is well equipped to enhance your technique and to keep even the most experienced riders on their toes (or cleats as the case may be!)
Sadly during a championship event Jenny was involved in a terrible accident and broke her neck, ending her outdoor cycling career, but not her passion for cycling and fitness.
Jenny has shown her strength and fortitude to come back from tragedy with a stellar indoor career, excelling in indoor cycle coaching, as well as a multitude of other group exercise favourites.
As an award winning centre with a strong focus on excellence, Pelotone is very fussy about who joins our coaching team and crew, but Jenny is our kind of people and we are very excited to have her bring her experience and passion to the Pelotone stage for our community!
You will be seeing more and more of Jenny moving forward as she is capable of coaching all of the fantastic class options on our schedule, including a fierce Performance class that will really have you challenged! As we head in to Winter and our schedule increases, so will Jenny's involvement with us.
You can ride with Jenny now, each MONDAY at 930am where she will coach you through a 45-minute Pursuit class with incredible motivation, energy and inspiration sure to have you feeling great and seeing results in no time!
Pelotone is introducing a new 930am Monday class to our schedule taking on board community feedback. This is the perfect time for post-school drop off workouts or those who like to miss peak hour traffic and work out before their day gets too busy. Traffic in Norwest is nice and easy so you will get here comfortably and be feeling great here with us in no time!
First class Monday 11th April, 2016 at 930am - BOOK NOW AND SHOW YOUR SUPPORT!
#pelotonecoach #pelotonefitfam #pelotonegetsresults #anotherpelotonerockstar #welcome #indoorcycling #cyclist #fitness #weightloss #cycletraining #power #watts #healthandwellbeing #health #fitnessmadefun #itssexytosweat
Local Finalist for 2016 Australian Small Business Champion Awards
Posted by 2016 Australian Small Business Champion Awards on 11 March 2016
Building their reputation as the 'Oscars' for Australia's small business sector, the Australian Small Business Champion Awards is the only national program of its kind to recognise achievements and honour great performances in small business.
One of the aims of the Australian Small Business Champion Awards is to encourage excellence. "The Small Business Champion Awards is a celebration of small business and its contribution to the Australian way of life", said Steve Loe, Managing Director of Precedent Productions w ho created and presents the awards. "When the Champion Judges evaluate the entries, they are looking at all aspects of a winning business; business strategies, customer service, vision, support of the local community and growth, just to name a few. It's not always about the financial returns. There are many small business owners who will never be millionaires, but whose contribution is invaluable", Steve said.
"This National Awards Program was founded eighteen years ago as a celebration of Small Business. This program is the only national program that specifically enables small businesses to compete with and gain exposure nationally."
The Awards program is proudly sponsored by Castaway Financial Forecasting, BizCover and Key Person of Influence.
Pelotone - Sydney's Premier Indoor Cycle Studio will represent the local community at the upcoming evening in April. Their passion, dedication, commitment and hard work will be recognised and celebrated amongst their peers in an experience they will never forget.
For further information about the Australian Small Business Champion Awards visit www.businesschampions.com.au
Pelotone Multisport Team Program now open to ALL!
Posted by Karen on 07 January 2016
The hugely successful and popular Pelotone Multisport Team training program is now open toeveryone! No contract required - just pay as you go! The Pelotone Multisport Team is a professional, high performance training program, run by our award winning centre and powered by NATURE PERFORMANCE. We launched the program in 2015 and the results gained by team members saw personal bests and podium finishes across multiple multisport events in both Sydney and around Australia.
Professionally qualified and experienced coaching by our Head Performance coach who holds both the formal qualifications and the high level competition performances and results you need to get the best out of yourself and your training!
A comprehensive multi-sport training program for optimum performance for cyclists and triathletes.
- If you want to train for an endurance event or participate in a triathlon, marathon, duathlon or mountain bike event Pelotone and the Multisport program will help you!
- If you are looking to gain the edge on your competitors or simply train towards a personal best performance or a bucket list achievement, Pelotone and the Multisport is for you!
- Perhaps you are already training elsewhere in addition to PELOTONE and relish the chance to combine all of your training needs in to one with us because of our incomparable and award winning client experience, service offering and unique community spirit?
Individual Training Plans available via consultation. Please contact Pelotone on 8883 2146 or email firstname.lastname@example.org to set up an appointment to discuss your training needs.
No more contracts!
The original model was participation via a 3-month contract, however we recognise that not everyone is able to commit to an increased training regime that justifies this commitment ongoing. As a result of recognising that many members of our community would like to participate, but increase and decrease their training load as their needs arose, we have changed the pricing model to allow participation by everyone! Now everyone who is serious about their training or wants to get the edge on their bucket list and further their Pelotone based training, can join the team!
For best value, purchase a Pelotone Membership at just $29.99 per week to provide you with unlimited cycle classes, including our combo classes and subsidise this with a Multisport or Multisport SWIM pack to allow you to add multisport classes that focus on running, swimming and strength and conditioning as you need! You will be fitter, healthier and happier for it - we look forward to seeing you achieve. Another bonus? You will love the Pelotone Multisport gear - it turns heads for all the right reasons!
STRENGTH. INTEGRITY. COMMUNITY. PELOTONE
HARDER. FASTER. STRONGER. PELOTONE MULTISPORT TEAM
Indoor Cycling at Pelotone will give you the edge outside!
Posted by karen on 07 January 2016
Ever heard people suggest that training indoors is a weak training option? If you cycle outdoors you are sure to have come across detractors with very firm opinions about indoor cycling not helping outdoor riding. We hear it a lot at Pelotone and when we do, we smile graciously and accept that you can't win everyone over. Behind the smile though, we know they are wrong! In fact, indoor cycle training can mean the difference between 1st and 2nd in a whole host of races according to pro cyclists and athletes!
Training indoors provides:
- A greater focus and adaptation to training stimulus given the controlled environment (no traffic, start-stop, road configuration etc.)
- A greater cardio-vascular benefit based on reduced airflow/ oxygen concentration/
- An opportunity to control road configuration and incline/
- Heat acclimatisation/
- Opportunity for direct comparison with peers in your class.
- Consistency of the condition for testing purposes and data collection.
- It's fun and a change from your daily training routine.
Still not sure if training at Pelotone really helps your outdoor riding and gives you the edge?
An increasing number of triathletes are choosing to do most of their bike training indoors year-round. That’s right not just in the heart of winter, or during the April showers but right throughout their training schedule year round. It is now not uncommon for top cyclists to do the vast majority of their riding indoors, as a growing bulk of evidence demonstrates that their stationary suffer-fests are much more effective than riding outdoors. Staunch supporters of indoor cycling include a host of world leading triathletes – 2007 Ironman 70.3 world champion Andy Potts, who does two-thirds of his riding indoors, as does 2010 Ironman Canada winner Meredith Kessler, who’s training regimen includes outside rides just once every two weeks.
Then there is Tyler Stewart, who won Ironman Coeur d’Alene in 2010, who now has moved on to ultra running (probably knows a good few things about the merits of pain & suffering then!), Mirinda Carfrae & Caitlin Snow who came 1st & 6th for the women in the Ironman World Championships in 2013, and additionally Leanda Cave who was Ironman World Champion 2012, alongside her victories in the prestigious Escape from Alcatraz 3 times. Oh yeah and she has been crowned both ITU short course World Champion and ITU long course World Champion – a feat accomplished by only a select few women.
Sir Chris mentioned in the Evans Cycle blog the value of indoor cycling in the way it allows athletes to measure improvement:
“Objective measurements are crucial to know if you are getting fitter or faster and it is highly satisfying to see in black and white that you are improving. It’s great to have very clear data you can monitor.”
Chris Hoy training indoors. Image courtesy of: pinterest.com
A recent article on ‘How to train like a pro rider’ by BikeRader quoted Dani King, Horizon Fitness rider and 2012 Olympic gold medallist in the Team Pursuit on her use of indoor cycling:
‘Like most people who regularly train, I find it difficult to get myself out the door when I’m feeling tired from previous sessions, but here’s how I try to motivate myself.
Having a variety of indoor sessions is always a good idea, especially if it’s raining or icy on the roads. If you’re out in bad weather, try to change a session round so you’re not exposed for too long: a one-hour ride with four or five hard efforts instead of a two-hour ride.’
Image courtesy of: decaironman-training.com
Geraint Thomas, double Olympic gold medal-winning cyclist noted that riding indoors is the staple of any training regime.
“If you’re able to cope mentally with two or three hours riding indoors then it’s more beneficial than the same amount of time riding on the road, where there are distractions and you have to stop and freewheel at points. And because you work harder indoors, it’s definitely a time-efficient way to train. If your time is limited (and whose isn’t?) training indoors is more practical as well as more beneficial.”
Tour de France cyclists note that some of the best attributes of cycling indoors include – perfecting riding position, focusing on intense efforts, adding variety to each session, setting training targets and enjoying distractions.
Matt Fizgerald, triathlete, author & coach wrote that:
‘the indoor trainer, much as the pool does with swimmers, encourages athletes to divide their workouts into variable-intensity segments to stave off the boredom of training in a confined space. Consequently, athletes spend more time working at higher intensities on indoor trainers than they do outdoors—and they get fitter in the process’
Stationary, Power, Fluid Trainers? We have you covered!Pelotone were early adopters and first in Australia to have the Stages SC3 Indoor power cycles used by Team Sky. These bikes utilise the internationally renowned and loved Stages power crank that so many cyclists pay big bucks to have on their road bikes! We also have top of the line Spinner Blades that our very own World Ironman and Olympian Emir trained on to prep for his amazing performance at Kona. Perhaps you want to use your own bike - no problem! We have top of the line TACX Bushido's here for all Performance classes - just let us know you need one and we'll have it ready for you!
For more information about Pelotone, our timetable and services please head to our website or contact us on email@example.com.
Information sourced from and used courtesy of:
Pelotone Bike Fit Seminar - you're invited!
Posted by Karen on 07 January 2016
One of the joys of Pelotone is that the love or riding is infectious and very often, the love indoors is taken outdoors through the popular Pelotone Community social rides, participation in many charity and fun events and of course, our Multisport program and participation in multisport events throughout NSW and Australia.
When this happens, we are often asked about what bikes the Pelotone Team ride and who we recommend to go and see when it's time to buy. Pelotone is lucky to be positioned centrally to many great bike stores, but due to our increased purchases and requirements since we launched our Multisport program, we generally recommend riders head to Velocipede in Parramatta for advice on the best bike for them - they have always provided us and our community with exceptional customer service and a great deal! Velocipede has helped many people choose their perfect bike.
However, having the perfect bike isn't the end of the story - it's really only the beginning of a beautiful journey and to have you set up and on your way to a lifelong love affair with cycling, it's worth investing in a professional bike fit.
As part of our consistent innovation and value add to our community, we have partnered with national bike fit specialist Kane McLachlan to provide you with professional bike fits and as a Pelotone Community member, you can be assured of professional, effective and personalised service to ensure an exceptional experience and outcome.
Why do you need a Professional Bike Fit?
- Injury prevention
What is a Professional Bike Fit?
- A professional Bike Fit will always start with a pre fit assessment that will include questions into your riding style and injury history, followed by a selection of physical assessments to gauge strength and flexibility.
- The bike is then adjusted and fitted with products that compliment the riders unique physical attributes.
When do I need a Professional Bike Fit?
- Now! A Professional Bike Fit can help with your confidence on the bike with adding support in all your contact areas giving the new rider more enjoyment on the bike
- Our bodies change when we train, get older or when we introduce something new into our training schedule like yoga or stretching. These aspects can greatly change our position on the bike. If you haven't been fitted for a while you may be missing out on that extra watt.
Do I need to be fitted using a machine like Retul?
- You can give a person a scalpel, but can they perform an operation? Retul is a professional tool used by a bike fitters and is helpful if the fitter has the knowledge to apply the correct adjustments and products for a particular assessment result. It isn't enough on it's own, so you must be confident that the person using the tool has the in depth knowledge of physiology and cycling performance to get the most out of the tool and your bike fit.
- Tilting the saddle down can help with pressure on soft tissue and pelvic tilt but it also loads the arms and lowers the saddle height as we move forward for instance. Knowing what type of saddle to use for their event and assessment results will give the rider a far better result. It is this all round experience Kane brings to the table to ensure you the best possible fit for optimum performance and comfort.
Bike Fit Specialist - Kane McLachlan
Kane started road and track racing at the age of 13 and quickly became very competitive through the junior ranks . Over the following five years he represented the state and took out a NSW critirium title but at the age of 19 developed chronic fatigue. This may have been a setback for his cycling aspirations but this started a passion for helping people in the sport. With no riding on the cards in 1997 he began to work in the cycle industry and also took an interest in the body and its workings. This interest later led Kane to study physical assessments and programming for body imbalances as well as fitness with award winning teacher Phil Roberts and bike fit with Dr Andy Pruitt with a major focus on cycling injury prevention.
In 2011 Kane set up a MTB team that had great success in the local Enduro races with many outright team wins and some fantastic individual results that included a 6th place in The Crocodile Trophy.
Kane's passion for getting the most out of the body drives him to always push the boundaries of bike fit and he is looking forward to helping the Pelotone family be at one with your bike/s.
You are invited to our BIKE FIT SEMINAR which will be held at 4pm Sunday March 6, 2016 at Pelotone.
Special Guest, bike fit specialist Kane McLachlan will talk through the in's and out's of a bike fit, the process undertaken and benefits reaped as a result. Friendly and informative Q&A session and the usual Pelotone Community spirit.
Good news is that you can now book your bike fit with Kane here at Pelotone. Just give us a call or email firstname.lastname@example.org and we will set up a time for you. The bike fit can be done right here at Pelotone - doesn't get any easier than that!
To secure your FREE spot at our bike fit information seminar or to make your bike fit appointment please phone 8883 2146 or email email@example.com. For more information about Pelotone, our timetable and services please head to our website.
Information sourced from and used courtesy of: Kane McLachlan, Velocipede Bicycles Parramatta
Pelotone launches new COMBO classes!
Posted by Karen on 04 January 2016
Pelotone is very excited to announce the launch of our 3 NEW combo classes - exclusive and unique to Pelotone! We have added Cycle + Core, Cycle + Punch and Cycle + Yoga to our schedule and they are hugely popular, with all classes in the first week of 2016 booking out! These new classes combine the great cardiovascular and fat burning workout of cycling, with the added benefits of non-combative boxing, core focused exercise program and Vinyasa Yoga.
Everyone will love these classes - anyone can complete 30-minutes of H.I.I.T or Tabata based cycling, followed by 30-minutes of core, punch or yoga - regardless of fitness and everyone will benefit from them with results!
30-minutes of cycle and 30-minutes of either core, punch or yoga means that anyone, regardless of fitness will love these classes! If you find our normal classes too challenging at times or just want to mix up your already fantastic workout with us by adding full body and strength and conditioning in to the mix, then add these classes to your exercise regime with us!
These classes BOOK OUT FAST, so be sure to book in advance to avoid disappointment!
*PELOTONE Cycle+Core (60 mins)
Cycle + Core will focus on combining a great cardiovascular cycle workout with a strengthening and toning core focused program of exercises.
Many people think the core is simply your abs. Sure, the abdominal muscles are definitely the centre of the core, but it is so much more than that.
The core muscle group includes the lower back and muscles around the spine. It also includes the hips and up to the neck and shoulders. It even includes the diaphragm and pelvic muscles too!
We will focus on all the major muscle groups using exercises both with and without free weights.
Our focus will be working on all the muscle groups utilised when you are on the bike and allow you to be ready to get the most power and energy out of every class!
You will love the results and the fun this class provides!
*PELOTONE Cycle+Punch (60 mins)
Cycle + Punch is a totally cutting edge, time efficient and effective class that combines 2 of the best forms of cardiovascular fitness you will ever experience.
Combines 30 minutes of energetic intervals/rounds of non contact shadow combinations using free weights and specific strength and conditioning body weight exercises with 30 minutes of cycling and a cool down.
You will love the amazing results! This is the perfect way to build upper and lower body strength, endurance and mental coordination and focus in a fun, safe, friendly group class environment with exhilarating and motivating music.
You do not need a partner to do our workout. Our coach will demonstrate and coach you in technique and footwork drills and then you follow along with the coach.
Another benefit of focusing on a 30 minute sustained workout? You will torch even more calories!
*PELOTONE Cycle+Yoga (60 mins)
Cycle + Yoga combines 30 minutes of H.I.I.T or tabata based cycling with 30-mins of Vinyasa based yoga.
Yoga is a strong and powerful workout and regular yoga practice can have many benefits to cyclists and all persons.
Yoga can help to: improve strength, flexibility, focus. It can also prevent injury, gain strength and it develops and strengthens the back, core and upper body.
Cyclists tend to have tight hips, hamstrings and tight lower and upper backs. Regular yoga practice develops greater flexibiity and in turn, one's overall performance can improve.
Get ready to get your sweaty zen on with Pelotone and be amazed at the results. You will float out of every class!
Come get sweaty and have fun with us in our combo classes soon - you are going to love the results!
Find your inspiration, motivation and results here at Pelotone - Sydney's Premier Indoor Cycle Studio!
For more information about Pelotone - Sydney’s Premier Indoor Cycle Studio:
POWER. STRENGTH. PASSION. PELOTONE
Recipe - Breakfast - Overnight Oats
Posted by Karen on 02 January 2016
Set yourself up for success - never miss breakfast again with this quick, easy, healthy and tasty recipe - the Pelotone team love it and so will you and your family! Eaten cold or hot after a quick couple of minutes in the microwave, this yummy breakfast will fill you up and have you energised for whatever your busy day has in store for you!
You can make these up to 2-days ahead of time, so why not make a few and get your week started for success! Don't worry if you are no chef - this is too easy for you to fail! Essentially it's oats, milk, toppings and left overnight, the oats soak up the milk without getting gluggy and voila! You wake up, open up, stir around and hey presto, you have a delicious, nutritious breakfast to eat in or go - what's not to love right?
- Grab your jars - you need a container with a lid.
This is really up to you, but the fundamental ingredient is good old-fashioned, inexpensive rolled oats. You don't need the fancy kind - plain old normal rolled oats will do. However if you have some old porridge oats in the cupboard not being used, grab those - they will do just fine!
NB: If you are gluten intolerant or looking for a non-gluten substitute, we love to use quinoa or buckwheat. You can even try rice porridge..
Milk: Use whatever milk you usually use for breakfast. Almond milk, coconut milk, soy milk - all fine substitutes for cows milk.
We have provided a list of potential, tried and true toppings by the team, but really the list is endless, so experiment and find what works for you!
- Strawberries / Raspberries / Blackberries / Blueberries or go crazy and use them all!
- Peanut butter. Yep you read that right - yum!
- Tinned fruit - apples, peaches, pears, two fruits, fruit salad - you get the gist.
- almonds, flax seeds, chia seeds, hazelnuts, walnuts, cashew nuts,
- Currants, sultanas or raisins
- Coconut flakes, sunflower seeds, pumpkin seeds
- Yoghurt - we like plain greek yoghurt, but use your favourite
- Muesli, granola
- Spices: Your favourite sweeteners to add a little zest - cinnamon, nutmeg, vanilla bean, cocoa all good.
- Protein Powder
Let's get busy:
- Place a serving of rolled oats (or your substitute) in to the jar. Use whatever you think you will eat. We use a cup to a cup as a general rule,
- Pour your desired milk over the oats. You want to coat them and leave a little over the top - but just a little!
- Add your desired toppings. Start with seeds/grains or peanut butter; follow up with yoghurt; then fruit; then sprinkle some protein powder or spices over the top if you like. IF you like a bit of crunch - add the muesli or seeds last - all except chia seeds. They need to go lower so they can soak up some of the milk!
- Put the lid on.
- Place in fridge overnight.
- Wake up - go to fridge and VOILA! Breakfast is served!
*Stir before you eat. If you think you need extra sweetness, use a little maple syrup, glucose syrup or honey to taste.
Remember, you can eat at home or take it with you to class, work etc. This is the perfect breakfast for busy people - so eat the most important meal of the day and enjoy!
Pelotone will be at the Hills District Health & Fitness Expo - Sunday August 30, 2015!
Posted by Karen on 30 August 2015
Pelotone is proud to support local event - HILLS DISTRICT HEALTH AND FITNESS EXPO. This great event, the first of it's kind for the Hills District, will showcase award winning PELOTONE and other local Health & Fitness experts in Castle Hill.
We will be taking out one of our NEW STAGES SC3 Power bikes, along with a Spinner Blade and one of our TACX Bushido fluid trainers to showcase the offering we provide to our riders! Keep your eye out for us, we will be right near the entrance next to strong Pelotone supporters MEDIBANK and KEEP SWEATIN' sport apparel.
A FREE, FAMILY FRIENDLY event with lots of GIVEAWAYS & LUCKY DOOR PRIZES!
SUNDAY AUGUST 30, 2015
CASTLE HILL RSL
10AM - 4PM
Chiro News - If you don't move it - you'll lose it!
Posted by karen on 30 June 2015
I’ve been in chiropractic practice approximately 14 years in the St Marys and the Hills area, and I follow that principle that if "you don’t move it- you’ll lose it" in my practice to my patients.
If we take a microscopic view of any joint in the body we tend to see small nerve endings which are known as ". PROPIOCEPTORS are nerves for pain and inflammation and they are broken down into 2 categories;
1:MECHANO-RECEPTORS which increase joint movement and decrease pain and inflammation.
2:NOCI-CEPTORS which work in opposite when you injure a joint they stimulate inflammation (brusing) and thus consequently pain.
The principle of "if you don’t move it –you’ll lose it works on the propioceptor nerve endings. Once we move it we stimulate the mechano-receptors and thus inhibiting pain and inflammation, so in my day-to-day practice I try to stimulate movement in any joint of the human body.
And PELOTONE does exactly the same "You don’t move – you’ll lose it"
When we are on the bike for a full solid hour with the PELOTONE-gang, every single joint in our body moves, not only the big ankles, knees and hips, everything up to the neck. And the MECHANO-RECPTORS are massively stimulated thus reducing inflammation and pain and increase joint flexibility.
My experience with PELOTONE other than having awesome FUN, FITNESS and learning how to climb those HILLS, came after falling off a tree. I sprained my right ankle and after 1 month it was still swollen! After speaking to a few patients that attend PELOTONE I decided to join and after 2 weeks the swelling came down dramatically and now I have full function of my ankle.
See you all soon on a bike.
Dr Hossain (Hoss) Tefaili
(Chiropractor) - A Family Chiropractor
St Mary's NSW(02) 9673 2851 & Kings Langley NSW(02)8678 5560
Recipe - Laksa with Zoodles
Posted by Karen on 25 May 2015
This is a personal favourite of PELOTONE owner Karen’s - adjusted with time to be incredibly healthy, nutritious and BODY FAT BURN friendly! There are no noodles in this laksa recipe – instead, Karen uses Zoodles – Zucchini noodles. Yummy and adds substance to the soup – but entirely a personal choice!
First step: Make the Zoodles and set aside.
How to make Zoodles:
NB: This is a great alternative to pasta for your favourite pasta dish or for use to pad up any soups you make.
1. Grate / Slice or cut up Zucchini in the desired thickness style you like. I cut up length ways the thickness of linguini, but it’s up to you! Do not use the seeds! There is no limit to how many Zoodles you can eat, so you decide how much to make!
2. Once you have your raw product, you can do 1 of 2 things:
a. Set aside and with paper towel, press down on them to release as much moisture out of
them as you can. Then fry up in a fry pan with a tiny bit of coconut oil.
b. Or, as Karen does, soak up water with paper towel, then place on a baking tray lined with baking paper. Sprinkle with sea salt, black pepper and chili flakes; and place in oven 180degrees for 15-20minutes. Keep an eye on them – don’t burn them!
3. Put aside until ready to plate your laksa up.
2 red chili’s – cut finely
4 garlic cloves or the equivalent in chopped/minced garlic
5cm peeled and roughly chopped ginger – Fresh preferable, but minced ok.
1 teaspoon ground coriander
1⁄2 cup of fresh coriander – root, stems and leaves – the whole kit and caboodle!
50ml sesame oil or coconut oil
3 skinless chicken breasts
1 litre of coconut milk
3 cups of chicken stock – fresh or if you buy liquid stock, make sure it’s the UNSALTED version
50ml Fish Sauce
Garnish with 1⁄2 cup of chopped fresh mint leaves; 3 finely chopped shallots; 1 cup of fresh bean
sprouts; and a lime wedge Method:
1. *Place the chili, garlic, ginger, ground coriander and fresh coriander into a food processor with the oil.
CHEAT: Use pre purchased laksa paste, but tends to be higher in salt/sugar and potentially, fat*
Slice chicken diagonally.
In a large saucepan, over medium heat, add paste and fry for @1-minute, stirring well.
Add coconut milk and chicken stock.
Bring to boil, then simmer for 10-minutes.
Add fish stock and chicken, then cook for 5-minutes or until the chicken is cooked to your liking.
Karen’s Tip: Taste before you serve! Everyone has a different tolerance of spice, so if you need it hotter, add more chili or a spoonful of green curry paste! Mix it up by adding some prawns or scallops to the soup!
Place your Zoodles in a bowl (as much as you like) and place your laksa soup over the top.
Garnish with chopped mint leaves, chopped shallots, bean sprouts and a lime wedge or two. If
you like your soup ‘hot’ – sprinkle with chopped chili or use chili flakes. SEE YOU ON A BIKE SOON!
It's official - Sweat is Sexy!
Posted by Karen on 14 April 2015
While the statement above may seem ridiculous to a regular Joe, it will indeed strike a chord with any weight loss or fitness enthusiast.
Sweat in itself may not appeal to the onlooker but the effect it produces on you as a result of engaging in physical exercises will surely make people take a second look when you pass by.
The images of male models on TV and magazine covers that make many ladies gush over are products of sweat. After all, that six-pack abs and well toned muscles you admire didn’t get there on their own.
And guys, you wouldn’t buy those magazines on the book store shelf if the models on the front cover didn’t have attractive bodies, would you? Those bodies are made with sweat – and a lot of it!
So, the message is understood – sweat is indeed sexy.
The effect on others aside, exercise like indoor cycling at Pelotone makes your heart healthy and also boosts both your body metabolism and immunity such that you feel good all the time. You also sleep better and your confidence is enhanced. As they say, you have a sound mind in a sound body.
Most people want to look attractive to others, but few are willing to pay the sweat price. Motivation is important for achieving weight loss and keeping fit.
You achieve faster and better results with professional supervision and customized exercise regimen to suit your fitness level and goal.
One of the most effective exercises for weight loss is professional indoor cycling. It offers a low impact, high intensity workout that ultimately strengthens your body.
Our cycling studio at Pelotone is equipped with State of the Art Technology. We offer fitness training for everyone – from beginners to professional athletes.
For every workout session, we provide you with
- A SUUNTO heart rate monitor
- Professional Shimano cycling shoe
- An individual ride report after your ride…and so much more!
All new riders benefit from a special Introductory Rate of ONLY $20 for 2 rides – the entire experience included! Different pricing packages from Pay as you Ride through to cost effective memberships are also available. You’re in control – you decide what best suits you.
At Pelotone, IT’S SEXY TO SWEAT!
To know more about our specials and view our timetable, check out our website www.pelotone.com.au
You can also follow us on :
SEE YOU ON A BIKE SOON!
The Truth about Pelotone, Spin / Indoor Cycling classes and Huge Thighs!
Posted by Karen on 17 February 2015
There are staggering benefits to programs like Spin classes, Pelotone - Sydney's premier indoor cycling program, and other group cycle classes that should be enough to compel anyone who wants to get fit to try visiting a cycle studio and Pelotone in particular. Unfortunately there is a lot of misinformation out there that prevents many people, but women in particular, from joining these types of programs because they think it will leave them with huge Hulk thighs. Here's the truth: indoor cycling does not cause giant thighs!
Cycling uses different muscle fibers than those needed to bulk.
If you want to gain huge muscles, any fitness trainer will tell you that you need to do small repetitions with very heavy weights and a lot of resistance. Doing this actually breaks down your strength muscle fibers and, when they repair, they get larger.
Indoor cycle programs do not use the same type of muscle fibers. When you are cycling you use endurance muscle fibers with relatively low resistance (compared to specific weight training exercises) for extended periods of time. Not only does this not add bulk, it actually trims and tones the muscles you already have which makes you look great. You don’t often see cyclists with fat thighs do you? Cyclists have great legs (and glutes)!
So how did the bulky thigh rumour get started?
If you have ever seen a photo of a professional cyclist after a long race or even after someone finishes a Pelotone class, their thighs are swollen. The reason for this is your muscle groups need oxygen to perform. To bring oxygen from your lungs it travels through blood and with intense exercise a lot of blood has to pump through your legs. This large surge of blood and oxygen is what makes legs appear bulky, but it is only temporary. Within an hour your heart rate will go back down, your blood vessels will return to normal size, and you will have trim, lean thighs.
Do not believe the myths.
If you are ready to lose weight, feel great, and take your fitness levels to new heights, visit Pelotone today.
Find your inspiration, motivation and results here at Pelotone - Sydney's Premier Indoor Cycle Studio!
For more information about Pelotone - Sydney’s Premier Indoor Cycle Studio:
5 Reasons Working Out At Pelotone Indoor Cycle Studio Helps You Lose Weight!
Posted by Karen on 26 January 2015
If you have tried other training and exercise methods without seeing great results, consider visiting a professional cycle studio like Pelotone – Sydney’s Premier Indoor Cycle Studio and sign up for a few classes. Working out at a professional cycle studio is one of the most effective methods to burn calories, get fit, and shed pounds so you get the body and fitness level you have always dreamed about. Here is why indoor cycling is a great way to lose weight:
1. It is low impact.
If you have done extensive jogging or running, you know how painful it can be on your knees, shins, feet, and practically everywhere else. Indoor cycling at a cycle studio is a very low impact method for exercising that keeps massive amounts of pressure off of your joints. With advanced technology and machinery you can work out for a long period of time without the joint pain you would encounter from other aerobic exercises.
2. It strengthens large muscle groups.
Increasing muscle strength and endurance in large muscle groups helps you burn more calories throughout the day. At a cycle studio you will tone your glutes, hamstrings, quads, and other large muscles that not only boost your natural fat burning ability but leave you with a great looking lower body as well.
3. It trains your body to burn fat.
As you do more endurance exercises like those at a Pelotone indoor cycle studio, your body trains itself to burn more oxygen and use up more energy. This burning of energy is what uses up calories and helps you lose weight. Your body also trains itself to store less fat in large muscle groups so you not only burn more calories but store less as well.
4. It burns a lot of calories.
In a single session of 45-50 minutes, the average person burns 400 to 800 calories. Walking for the same amount of time will use up only 150 to 250 calories. By going to a cycle studio multiple times per week you can easily burn lots of body fat and almost see weight melt away.
5. It helps you burn more calories all day.
After an intense workout your body has to repair, replenish, and re-energize your muscles. To do this it takes energy stored as fat and the energy you consume the rest of the day through food and uses it for the healing process. That increases your BMR (Basal metabolic rate) for the entire day.
Pelotone’s Burn Board in the studio and individual post ride report will show you your energy consumption per ride and it doesn’t take long to see how effective riding with Pelotone - Sydney’s Premier Indoor Cycle Studio is!
Find your inspiration, motivation and results here at Pelotone - Sydney's Premier Indoor Cycle Studio!
For more information about Pelotone - Sydney’s Premier Indoor Cycle Studio:
Yes you CAN achieve that weight loss!
Posted by Karen on 26 January 2015
Whenever a new year commences, it sets the scene for new beginnings, new opportunities. It's often a time to take stock, celebrate achievements and set new goals. Making New Year resolutions is common practice during this period. These resolutions encompass every aspect of life and are usually made with a lot of enthusiasm and determination.
The truth however, is that as the year rolls along, these resolutions often seem to become increasingly difficult to keep. The reasons for this are varied and differ from person to person but the underlying factors for inability to hold on till the end may include distractions, lack of willpower and sometimes, the need for someone to hold us accountable and encourage us when the need arise.
Fitness and weight loss resolutions are quite common. Everyone desires to maintain a healthy weight. We all want to look good in our clothes and be comfortable with our bodies while at the pool or beach; Post-natal moms want to quickly get rid of the (perceived) flab and back into shape.
Achieving these require the right diet and a good exercise routine which proves difficult and sometimes overwhelming for most people.
You wake up hoping to go out and do some jogging or cycling but then you look outside the window and it’s raining or incredibly hot and you have to put it off for another day. This could go on for days or weeks and you end up losing the motivation.
It could be that you are a parent or carer catering for the needs of your family. You want to get in shape but you just can’t seem to summon up the courage to do the needful.
If you usually set weight loss goals and tire out after a while, you may need a change of style or method. As someone once said, ‘it is insanity to keep doing the same thing, the same way all the time and expect a different result’
Indoor cycling at Pelotone offers you a convenient, effective and fun way of achieving weight loss because in addition to its other advantages, it eliminates the distraction that the weather poses. You need not bother about the condition of the road or even the traffic.
When cycling, the bike offers resistance to the speed (increase or decrease) or your aerobic activity resulting in an overall strengthening impact on your muscles especially those of your core and lower body. Additionally your body burns calories not just during the workout, but up to 48 hours after.
Pelotone cycling routines are not only fun, but offer different variants to cater for different fitness levels. They are therefore ideal for everyone irrespective of age, sex or fitness condition.
The Pelotone Community is very strong and you will meet new people and make new friends. You will be inspired and supported to perform at your best by the wonderful Pelotone Team.
Irrespective of your need – weight loss, post natal fitness or rehabilitation, there are cycling classes designed especially for you.
At Pelotone, we know you can achieve your weight loss goals because we see people do it here everyday.
How to Choose The Right Cycle Studio
Posted by Karen on 16 October 2014
The benefits of going to a cycle studio for indoor cycling exercises and classes are huge. From losing weight, burning calories, promoting cardiovascular health, and ultimately achieving your fitness goals have never been easier or more fun. To maximize your benefits, though, and make sure you are reaching your goals choosing the right cycle studio is essential. Here are a few questions you should ask yourself before booking your first class at a cycle studio.
Does it fit your goals?
Everyone has different goals when it comes to visiting a cycle studio. There are cyclists that a professional athletes who use a cycle studio to train at, avid riders who are looking to increase their performance during weather that is unsuitable for outdoor cycling, and even beginners who simply want to find a way to get into shape.
Regardless of why you are choosing to go to a cycle studio, it is crucial that you choose a studio that can provide you with the equipment and resources necessary to get the most out of your time. If you are an avid cyclist that owns a stationary bike worth more than a car, visiting a cycle studio that only caters to beginners and weight loss routines probably is not right for you.
The opposite is true as well. A cycle studio that is full of professional athletes may not be the environment you belong in if you are a first timer that is trying out indoor cycling for the first time. Make sure the studio you choose caters to your goals before booking a session. Pelotone - Sydney's premier indoor cycle studio is unique in that it caters for riders of all levels and the community of riders range from Olympians, Ironmen/women, triathletes and fitness enthusiasts through to people at the beginning of their fitness journey and beginners new to cycling entirely.
Is it a dedicated cycle studio?
With the popularity of cycle studios growing a lot of gyms are promoting themselves as a cycle studio when they actually are not. To get the most out of your classes and training sessions, using a cycle studio that is only dedicated to indoor cycling is ideal.
With a standard gym that happens to have stationary bikes, you will not get the same level of expert guidance that you receive from a dedicated cycle studio. Equipment is also an issue with locations that are not dedicated to cycling. At a professional studio you will typically have access to higher quality equipment than you would at a gym and the expertise dedicated to cycling will far surpass a gym in most cases.
Do they use professional instructors?
Not only is the actual studio itself important to ensure that you receive the right equipment, the instructors should be looked at as well. Regardless of how experienced you are, taking your fitness to the next level will happen quicker if you have an expert trainer. Dedicated cycle studios will have a wide range of expert staff that will be able to assess, train, and motivate you to reach your goals. Pelotone focus on coaching rather than the often impersonal ínstructing provided at gyms. Coaches are world-class, highly trained, experienced cyclists, fitness coaches and athletes.
In Sydney? Try Pelotone!
Pelotone is the premier indoor cycling studio in Sydney. We have a staff of only the best cycling trainers that are able to help you reach your goals, regardless of how experienced you are (or even if you are a complete beginner). We use industry leading equipment to ensure you get the best results from each class. The experience is truly unique in Australia - it is the first of its kind to provide such a holistic approach to cycling based fitness, providing such a premier and extraordinary ride experience. Book your first class today!
3 Ways To Get The Most Out Of Group Cycling Classes
Posted by Karen on 16 October 2014
Group cycling classes are one of the most fun, result driven exercise classes you can take. Not only are you in a group with individuals who are trying to improve their health and reach their own fitness goals just like you, indoor cycling also provides huge benefits.
From burning calories to help you lose weight to strengthening and toning your muscles, group cycling classes are nearly unmatched as an aerobic exercise if done correctly. Here are 3 things you need to do in order to get the most out of your workout so you are on the fast track to meeting your fitness goals.
Wear the right clothes.
When you join group cycling classes you do not need to bring much with you- at Pelotone, being a premier cycle studio you are very well looked after! Despite that, there are still a few guidelines when it comes to your workout. The biggest issue is the actual clothing that you wear. One thing you must remember is to not wear pants that are loose at the ankle. With loose fitting pants near the pedals there is a high chance that your clothes can get caught as you work out. Not only does this run the risk of having your pants yanked down in the middle of your group cycling classes, it opens you up to injury as well.
Instead of pants, consider wearing cycling shorts. These shorts are specifically designed to give you the most comfortable workout possible. You do not have to worry about your clothes getting caught in the pedals, chafing, or rashes. If you intend to cycle regularly, consider investing in a pair of cycle knicks or bib - these offer the comfort of a chamois making your ride far more comfortable. Both are sold at Pelotone.
In addition to the right shorts, cycling shoes are also highly recommended. These shoes clip on to the pedals of your bike so that you do not have to worry about applying pressure to keep your foot attached and from sliding around. Instead you can focus that extra energy into your workout, maximizing the benefit you receive from every session you attend. At Pelotone, if you do not own your own, you will be provided with a pair of professional cycle shoes with a SPD cleat ensuring you receive a more effective workout than those where you wear sneakers. Cycling shoes are proven to provide anywhere from a 15-30% more effective ride through the activation of muscles not activated with the pedal movement provided with a sneaker. You rarely see an outdoor cyclist wear sneakers - that's the reason!
Trust your coach.
If you are a beginner the very first session of your group cycling classes can be daunting. You do not know what to expect, you may be completely out of shape, and you are surrounded by people who have probably done this before.
As soon as the music starts, especially when you are told to pick up speed, one of the first thoughts in many beginners is that it is all too much. Instead of giving up you need to put trust in your coach. He or she is qualified and has developed a specific routine that is designed to give you the maximum benefit without pushing you too far.
Stay a few minutes late.
One of the most important things to remember for any workout is the cooldown. After your group cycling classes you may be in a hurry to get out and go home, but it is highly recommended to stay for the cooldown process. After an intense workout your muscles need time to relax. By stretching and cooling down properly you reduce the risk of injuries and cramps which ultimately make your recovery process a lot easier.
Take the few extra minutes necessary to stay after class and perform the cooldown exercises with your instructor. Your body will thank you for it. At Pelotone, unlike a gym, it is mandatory that you stay for the cooldown as the onus is on health, safety and a more professional fitness experience.
3 Mistakes Indoor Cycle Studio Beginners Make
Posted by Karen on 16 October 2014
An indoor cycle studio provides one of the most beneficial workouts possible. Indoor cycling is low impact, burns a lot of calories (as many as 800 calories in a single session!), tones and defines muscles, increases endurance, and ultimately increases your level of health and fitness.
Because there are so many benefits to visiting an indoor cycle studio, there is a large portion of almost every class that is filled with complete beginners. If you are going to be one of them, here are a few things that you should avoid so that you get the most benefit out of your indoor cycle studio visit.
1. Showing Up Late
An indoor cycle studio is not a typical gym scenario where you can show up a few minutes late without any problems. With group classes the coach will begin at a specific time and set the pace as quickly as possible. If you show up late to the class you would not get much benefit from that session and it would disrupt the rhythm and concentration of other cyclists as well.
Pelotone provides professional indoor cycling classes and focus on an extraordinary experience, so we do not allow latecomers to join the class. This is due to disruption as mentioned before, for your own safety and the safety of our riders and because oftentimes each indoor cycle studio session is booked in advance with a waiting list. A few minutes before each session is sit to begin, walk-ins and those on the waiting list will be given empty bikes, so if you arrive late you may find a bike isn't available.
If you want to get the most out of your time, or even get a bike at all, showing up on time for your workout is essential. The Pelotone experience is unique and considerably more care is provided to our riders - so by showing up early, you will have plenty of time to fit your complimentary SUUNTO HR monitor, professional cycling shoes (if you don't have your own), grab your resistance band, water and be ready to ride confidently and safely. As a new rider you will be introduced to the coach and other riders, so you will walk in to the studio without trepidation or anxiety - ready to have fun!
2. Using the bike without adjusting.
This is a mistake that can not only inhibit you from maximizing your workout but lead to injuries as well. The chances that the cyclist before you is your exact size is extremely low. As a result the settings they used will probably no work for you. Adjust the bike so that it is as comfortable as possible before the session begins. Gyms will rarely take the time to set up your bike effectively for you or provide a personalised service, so never be afraid to ask your coach or staff member of the indoor cycle studio for help if you are unsure on how to make the adjustments. At Pelotone, all new riders will have their bike professionally set up for them to ensure a safe and effective ride. New riders are encouraged to participate in the FREE Technique/Bike Set up session that is run before the majority of our XP and PARTY classes. This session is designed to ensure the coach takes newcomers through bike set up to ensure you are confident and ready to get the most of out of your ride with us. You are welcome to participate in this session as many times as you like, no limits. Safety and your enjoyment is key to the Pelotone experience.
3. Not using the correct amount of resistance.
Using the right amount of resistance on the pedals can be the difference between burning a lot of calories during your session and spending 45 minutes without getting any results. If the resistance that you are using is too low you will not exercise key muscles properly, you run the risk of the pedals spinning quicker than you, and you ultimately do not get the workout you signed up for. You cheat yourself.
The same is true for having too much resistance. While you may feel ambitious as a beginner in an indoor cycle studio and want to add as much resistance as possible, you will quickly find that having too much resistance can make it impossible to pedal for an entire session. At Pelotone, the coach will provide you with clear direction as to where you should be from a resistance and heart rate zone perspective. What Pelotone does is unique and aligned with professional cycling technique and methods, so pay attention and you will reap the amazing results!
If you are not sure how much resistance you should have, make sure to ask your coach. It is also important to note that as you progress in your workouts you will naturally become stronger and more fit. The resistance you used on your first day may not be enough to see similar fitness gains after you have been in 3 months of classes.
5 Health Benefits of Cycle Training and Classes!
Posted by karen on 15 October 2014
Do you want to lose weight in a fun way? Do you suffer from joint or foot pain from running or jogging? Are you training for a running, triathlon or cycling event? Are you a cyclist looking for a safe, all-weather training option? Are you recovering from an injury and need a low impact fitness option or perhaps you have recently had a baby and want to ease yourself in to something that is effective but safe? Do you just want to get healthy as quickly as possible? If that sounds like you, cycle training and classes could be the exact solution you are looking for. Here are 5 ways you can benefit from cycle training and classes that will promote your overall health:
It burns a lot of calories.
Cycle training and classes is one of the easiest ways you can burn a lot of calories very quickly. In fact most users burn an average of 400 to 800 calories per 45 minute session. This amount can vary depending on specific levels of intensity and your physiology but cycle training and classes will help you melt the fat away, quickly.
This is done by maintaining a consistent elevated heart rate over the 45 minute period. While 45 minutes of running or jogging may seem boring, being in a group with other cyclists with a coach dedicated to keeping you on track the time passes by quickly.
It creates lean, toned muscles.
One of the biggest misconceptions surrounding cycle training and classes is that the consistent, repetitive movements from your legs and lower body lead to large, bulky thighs. The truth is that indoor cycling uses relatively low resistance training compared to exercise designed to add muscle. This type of exercise uses frequent action over an extended period of time so they do not break down (which is what leads to them growing larger), they start to become lean and toned.
When you see professional cyclists with large thighs, that is due to additional exercises specifically designed to increase muscle mass. Cycle training and classes will not lead to bulky legs!
It promotes cardiovascular health.
As you continue to take part in cycle training and classes you will consistently keep your heart rate elevated for an extended period of time. Not only does this burn calories, it strengthens your heart, improves circulation, and promotes cardiovascular health. This type of exercise performed regularly can reduce the risk of heart disease and heart attacks as well as lower your blood pressure. Pelotone provides you with a heart rate monitor, making your heart rate zone and beats per minute visible on the Burn Board taking cardio training to a whole new level!
It is a lot easier on your body than other exercise.
One of the most important aspects of indoor cycle training is that it is low impact. If you are a runner or jogger, every step you take puts a lot of stress on your bones, joints, and ligaments which can lead to a lot of problems as you age. Indoor cycling, on the other hand, is extremely low impact so you still get the positive benefits of an elevated heart rate without the risk of doing serious (or even permanent) damage to your body.
Not only does the low impact training of cycle classes keep you from injuring yourself, the repetitive motions during each session actually help to strengthen your muscles and ligaments. That means no more hip and joint pain, no more throbbing knees or aching shins, and no more worrying about recovery time.
Get started today.
If you are ready to get healthy,enhance your athletic performance, lose weight, and tone your body without worrying about serious injury or joint pain, start taking cycle training and classes today. If you are in Sydney, Pelotone is the premier indoor cycle studio. Whether you are a beginner or a professional cyclist our coaches and cycle crew can help you get the results you need. Get in touch with us today or book your next class. We look forward to having you!
Pelotone is such a fun and easy way to exercise
amongst friends. Each ride is completely different and
I love how much my fitness has improved!
- Jessica S
Call us now