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Class #41 Spinning Wednesday 5:15 a.m. (Alicia)
This morning's Spinning class is kinda special! Our instructor is Alicia Stickles, the lovely wife of PAC Swim Team Head Coach Cary Stickles and a recent addition to the PAC Group Ex staff. Word around the club is that Alicia is an excellent instructor and she's quickly built a very loyal following in the Wednesday 5:15 a.m. time slot. I joined 15 cyclists in attendance, clipping into bike pedals, and getting ready to get down to exercise business. This morning's class was straight-to-the-point. Alicia indicated we'd be doing a steady flat ride warm-up of about eight minutes before moving onto a series of six three-minute interval/hill segments with our bikes set at moderate/high resistance. All the interval/hill segments were a little different in terms of our in/out saddle position and we also did some timed jumps within two of the segments. Not all of our Spinning instructors include "jumps" in their class format. Simply put, a Spinning "jump" consists of moving up to standing position and back down to seated position within a short time span. Today, Alicia varied our jumps between four and eight seconds. I've struggled with my jump timing in past classes and this morning I finally got it down this morning with Alicia's help. She does a fantastic job cueing all the transitions within our interval segments. We finished this morning's "work" with two three-minute segments of sprint intervals. We backed off on our resistance and picked up the pace on our leg turnover. It was "rider's choice" and we could execute our sprints in our out of the saddle. It seems to be a bit easier for me out of the saddle. A bit more about Alicia Stickles. She's from Mandeville and a proud graduate of Fontainebleau High School where she excelled in both academics and sports. She went on to play Division-1 basketball at Boston College. She's been teaching Spinning for five years and has quickly become a favorite instructor here at PAC. Great class Alicia! The PAC gift card winner this morning is Mark McCoy. PARTICIPATION HONOR ROLL: Mark McCoy (gift card winner)
Dan Standley
Aimee Barrios
Jerry Barrios
Paulette Watts
Louise Potter
Bill Hughes
Jacki Boudreaux
Don Thompson
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