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AFAA indoor cycling workshop

by Heather

Why hello! A whole weekend away from the computer… who am I?! A busy girl that’s who.

This weekend F-L-E-W by. Some of Saturday was spent relaxing at home with Jacob, getting a few things done around the house. Later that evening, we headed to my parents, along with my brother and sister in law for dinner + a Winterhawks hockey game. Sites like 카지노 검증 are one of the go-to places when it comes to sports betting.

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What a blast! It had been soooooo long since both Jacob and I had been to a hockey game.  The refs broke the fights up to quickly, but still it was a blast. Plus we won. 🙂


Jacob and I definitely want to go to another hockey game soon, or even a Timber’s soccer game in Portland this summer. We looooooove soccer 🙂

On Saturday I did a bit of baking and food prep too. Not my normal day for that. However, I knew I’d be gone all day long on Sunday at my indoor cycle workshop.

It was a long, tiring, fun and educational day. Since my post on what to expect the day of your AFAA group fitness certification has seemed to help so many, I thought I should definitely share more about this workshop I attended. Q & A format!


Why did I choose to go to the indoor cycle workshop?

I already teach cycle, and had received more of an in house training that ‘formal’ training before I began teaching. Still, even though I already teach cycle my gym wanted me to go through a training because they thoroughly cover safety and how to properly set up bikes. A few workshops were suggested, and this one ended up working out.

The difference between a workshop and a certification is that there is no test at the end of a workshop, where there is at the end of a certification. If you’re looking into different cycle workshops or certifications, I suggest asking the gym what their requirement is before signing up.

What was the day like?

The workshop lasted all day long and began with intros and an overview of what we’ll cover. After the welcome stuff we reviewed the benefits of indoor cycling, some of the risks, muscle anatomy and muscle effects, physiology and biomechanics of indoor cycling, pedal techniques, correct body alignment during cycling, safety considerations, bike set up, common aches and injuries in indoor cycling and major elements of an indoor cycle class.

After that we went and set up our bikes, learning all the proper adjustments for seat high, seat fore/aft position (forward/backward) and handlebar height. This was a great review since I definitely needed a recap of where to align the seat forward and backward.

Next we went into an hour long cycle ride. What a workout she put us through! I was drenched and had even taken it a little easier than I could have being 7 mo pregnant.

After the class we had a lunch break which I was pretty happy about. This preggo girl gets hungry!

Once lunch was over we sat back down and reviewed different ways to monitor intensity, the various drills to use in class, how to create your class and different group exercise instructor styles.

Another break, then back onto the bikes. She led us through a few more drills then we all took turns leading the class, round robin style for 30-60 seconds through different drills.

That was it!

What did I bring for the day?

LOTS of food, and I ate almost all of it too. A tuna sandwich, orange, strawberries, an apple, a new protein ball I’ll share tomorrow (!!), overnight oats, dates, pecans and my water bottle, which I filled up multiple times throughout the day. I ate everything except the pecans and has wished I brought more fruit. The fruit was especially refreshing.

In addition to the food (which was the most important thing for me), I brought a change of clothes, small towel, deodorant, notepad to write on and my heart rate monitor. I didn’t end up using my notepad since I just made notes in the workbook we received, and I also didn’t use my heart rate monitor.

One thing I wish I would have brought was stuff for showering. While I did get to change after the workout during the lunch break, a quick hop in the shower would have made me feel much more fresh and less stinky.

Was my butt sore?

Just a little bit. Since I’m not used to those bikes, my booty had not adjusted to them like the ones I teach on.

That kind of wraps up what my day was like. After the 45 minute drive home I was ready to crash. I was soooo happy the crockpot was going which made dinner a snap. I showered and spent the entire evening on the couch last night. Slept like a baby too! Just not long enough.

Let me know if you have any Qs and I’ll get my As for ya!

How was your weekend?


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StoriesAndSweetPotatoes March 26, 2012 - 10:54 am

Oh it just sounds wonderful. I’m going to spinning training probably in November and I just can not wait. When I first learned spinning I had an amazing instructor who was very into safety and technique. Soon I learned not as many instructors care as much as she did and I still feel like I’m the only one in class who is not about to hurt themselves. I plan on being a very safety-first, form-conscious instructor! 🙂 Thanks for the recap!

Get Healthy with Heather March 26, 2012 - 6:40 pm

Oh that will be so much fun for you! Yes, safety is very important. And wow, you really plan ahead. Nov is far away!

Erica March 26, 2012 - 2:13 pm

What a great weekend! Glad the hockey game was fun and I always enjoy workout workshops. Glad the behind isn’t hurting too bad 😉

Get Healthy with Heather March 26, 2012 - 6:40 pm

Workout workshops are always so much fun. Great workouts + you learn so much!

Jennifer @ Peanut Butter and Peppers March 26, 2012 - 4:25 pm

What a wonderful weekend! What a kick butt workout!!! I’d love to take a class, but I don’t live near any gyms, can you believe that? Have a great week!!

Get Healthy with Heather March 26, 2012 - 6:40 pm

Near none? That’s crazy!

Lisa@Healthy Diaries.com March 27, 2012 - 8:01 am

Sounds like a great weekend! I haven’t gone to a spin class is FOREVER. I miss them!

Larry March 27, 2012 - 8:43 am

Just wanted to tell you I really found this post interesting and I’ll be pinning this!

my pregnancy: week 31 | Get Healthy with Heather March 30, 2012 - 9:41 am

[…] but it is slowly being worked on. Since I’ll be home all weekend with no big plans (no cycle workshop like last weekend), I hope to make a lot more progress on nursery projects. And that includes […]

my pregnancy: week 31 | April 10, 2013 - 2:37 pm

[…] but it is slowly being worked on. Since I’ll be home all weekend with no big plans (no cycle workshop like last weekend), I hope to make a lot more progress on nursery projects. And that includes […]

Donna September 29, 2017 - 3:36 pm

Thanks. I’m training tomorrow


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