My Favorite London Spin Studio

Happy Thursday! Today is a bank holiday in Geneva, Jeûne genevois, a holiday which dates back to the 1500s and was once a time for fasting.

I flew back from London on the earliest flight so Bo and I could enjoy the day together. Or, I booked my flight without realizing that today was a holiday and thought I’d be going directly from the airport to the office. 

Charlie and Tom were kind enough to host me Monday through Wednesday night, even though I was in town for business. It made each morning and evening so much nicer being in the comfort of someone’s home versus a hotel. No time in London with Charlie would be complete without a few great workouts, including two separate spin classes and my final 800 repeat speed session!

Yesterday morning Edge Cycle, a new spin studio located in Central London, hosted us for one of their signature classes.  

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The studio staff was very welcoming and quickly oriented us to the space, including a tour of the locker rooms and the studio itself. The studio’s classes are 15 pounds for one class but also offers discounts through their packages. I love that everything is included in that price! Clip in shoes are included in the price as well as a great locker room. The locker room features showers, towels and REN toiletries, which makes it easy for riders to spin before work or a night out. The studio spin space was so fun, decorated with lots of bright lights to create a party atmosphere, perfect to wake anyone up bright and early. I can’t stand showing up to a studio and worrying if I have cash, pounds or francs to pay for all the extras. Keep it simple!

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As soon as we walked in the studio we noticed the mats on the ground next to each bike. Our class, Edge Cycle Bootcamp, combines 30 minutes of spin with 15 minutes of intense floor exercises using the mat and hand weights. The staff adjusted our bikes, helping to ensure we had the best experience possible, while also answering questions before the class. Did you know that you can use the trick below to figure out how much space should be between your seat and the handle bars?

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The class started promptly and our instructor, Belinda Shipman, instructed us that the goal of the class would be to push ourselves and give it all our effort. I think I gave Charlie an eye roll at this point as we both agreed ahead of time that we’d use the spin class to shake out our legs versus push ourselves. Little did we know that wouldn’t be possible in this class. I could tell that Belinda was the type instructor who would have her eye on everyone the entire class, pushing us and ensuring we were in the right positions. While she did ask whether anyone was new to spinning, she didn’t ask about injuries. Always make sure to proactively tell an instructor if you’re suffering from injuries.

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This class is the most efficient spin class I’ve ever taken. After a quick warm-up she quickly urged us to increase the intensity for sprints and intense climbs. They weren’t joking about the intensity! She told us not to be a clock watcher, which in turn made both Charlie and myself wonder why they have two very bright clocks at the front next to the instructor podium. We hopped off the bikes and hit the floor for a quick round of burpees, pushups, and compound exercises such as lunge curls and overhead triceps combined with squats. She would remind us that it was a short set and to give it full effort. Having a mother of 6 children who looks so fit lead the class is motivation in itself. I didn’t need much more to remind me that these moves, including the burpees, are beneficial for my marathon performance.

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Our next 15 minute set on the bike included a crazy intense climb and a sprint which lasted more than four minutes. Our final floor set focused on abs including moves such as boat pose, twists and planks. For good measure, it ended in burpees because you know, what doesn’t kill you makes you stronger.

So, would I go back if I was in London or would I buy a package if I was a local? Heck yes! I’ve been to three different spin studios in London and this is by far my favorite. The staff was so friendly and helpful, the class was efficient and worked more than just our heart and legs, and the space itself is bright and inspiring.

I am already excited to return to this class or try another one next month when I’m back in London. In addition, many of the instructors are triathletes and runners so they are going to feature duathlon training this winter! How cool is that? They feature more than 25 classes per week including evening classes, starting after 7pm!

Thank you Edge Cycle for the wonderful class and to Charlie for her brilliant photos.

Have you ever taken a spin class that includes more than spin? What’s your preference?

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Athens Acropolis Tour

One of the highlights of our trip to Greece was definitely our walking tour of the Acropolis. We booked our tour with Athens Walking Tours and had such a great experience that I took an Athens food tour with them the following day. Our guide, Aristotle, has a degree in archeology and still participates annually in a number of digs across Greece. He was fantastic and related dozens of interesting stories along our route.

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The tour started with the changing of the guards at the Athens Old Royal Palace. The Palace was commissioned for King Otto of Greece and was completed in 1843. It was originally the Royal residence for the monarchs of Greece but after suffering fire damage in 1909 was effectively vacant until a long period of renovation that turned it into the seat of the Greek Parliament. The troops in front of the building guard the monument to the unknown soldiers of Greece and there is always a pair of troops on duty 24 hours a day, 365 days a year.

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We then walked through the National Gardens on our way to the first ancient site, the Temple of Olympian Zeus. This temple, dedicated to the King of the Olympian gods, has quite an interesting history. Construction was started in the 6th Century BC but it wasn’t completed until the 2nd Century AD during the reign of the Roman Emperor Hadrian. During Roman times, it was renowned as the largest temple in Greece. Though only fifteen columns remain standing today (with a sixteenth on the ground), the temple originally had 104 columns 17 meters high. With just a little imagination, one can understand the original majesty of this temple.

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After walking through Hadrian’s Arch, we headed toward the Acropolis, which is still to this day a prominent feature of the Greek capital. The Acropolis is the site of many historically and architecturally significant ruins, the most famous of which is the Parthenon. There is some evidence that the hill has been constantly inhabited since the 4th millennium BC but the most important structures were built during the 4th century BC.

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The first stop on our path up the hill was the Theatre of Dionysus, the ancient center for the festival of Dionysus. Dionysus was the Greek god of wine and the festivals in his honor led to the development of Greek theatre. The Theatre of Dionysus is one of two theatres on the south slope of the Acropolis and during ancient times it could sit up to 17,000 people.IMG_7854IMG_7855IMG_7856IMG_7859

After the Theatre of Dionysus and a brief stop at the Odeon of Herodes Atticus (another theatre that has been restored and is still used to this day), we headed up the slope, past the Temple of Athena Nike and to the Propylaea, the grand entrance to the temple complex. During the middle ages, many changes were made to reinforce the defensibility of the hill. Those changes were demolished over time in an effort to restore the site to its ancient look.

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We then walked into the temple complex and headed to the Erechtheion, a temple dedicated to both Poseidon and Athena. The most iconic feature of this temple is the north porch, also known as the “Porch of the Maidens”. It features a series of six caryatids, or robed female figures as supporting columns. The five that are on the site are copies as the originals are now in museums. Five are in the Museum of the Acropolis and one is in the British Museum in London (a matter of a bit of controversy as it was taken by Lord Elgin in 1801 to decorate his Scottish mansion).

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Our final stop was the Parthenon, definitely the most famous of all the buildings in the complex. It was constructed between 447 BC and 438 BC and is considered the pinnacle of the Doric order. It is currently under a process of selective restoration by the Greek Ministry of Culture. I wont go into detail here about the architecture (though I think we may have spent an entire class on it in my college History of Architecture I class). However, a few interesting facts about the history seems warranted. Like many temples in the Roman Empire (e.g. the Pantheon) it was converted to a Christian church and became an important pilgrimage site in the middle ages. After the Ottoman invasion in 1458, the Parthenon became a mosque. I found what we learned about its destruction to be particularly interesting. In 1687, the Venetians launched a campaign against Athens and bombarded it. To defend the city, the Turks reinforced the Acropolis and began using the Parthenon as a powder magazine. Then after a Venetian mortar round pierced the roof, the entire powder store exploded and effectively destroyed two-thirds of the building. After that, the building succumbed to a lack of structural integrity.

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Now I’m assuming that most people who go to Athens for the first time visit the Acropolis, but I would highly recommend a proper tour. The visit was a hundred times more meaningful with our guide Aristotle.

What is your favorite historical site that you’ve visited?

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Berlin Marathon Training – Week 4

This week is race week! No, the marathon isn’t 19 days early, don’t worry. But, I realized on Sunday that this week’s 13 mile long run is a half marathon! The Semi-Marathon de La Cote half marathon, an inaugural half which follows a point to point course along the lake. If the weather is as predicted, then my views should look something like the below picture, featured on their site! Excited would be an understatement, to say the least.

But, before I let my mind wander to this week’s half marathon, let’s not forget to recap last week’s training. Considering that I was traveling for work two of the days, I’m really pleased with the week in terms of workouts. Drinking and eating is a different story for a different post.

Monday – I hopped on the hotel treadmill for this week’s speed workout – 10 x 400 intervals. If you ever find yourself bored on a treadmill this is the perfect workout because you’re literally changing the speed every few minutes. The pace certainly didn’t feel easy but running sub 7:55 10 intervals in a row left me feeling really strong!

imageTuesday – I got caught up in emails for 30 minutes too long, only to realize that I didn’t have time for a full workout. I squeezed in a 15 minute hotel room workout before showering. Something is better than nothing, right?

Wednesday – Two meetings went longer than expected which means that my run didn’t start until 7:30pm. I was thankful that Amy was willing to head down to the lake with me for a quick run but also frustrated that I only had time for 5 miles instead of the planned 8 miles. Instead of letting this affect the run I focused on enjoying the fresh air and keeping the pace in the tempo range.

Thursday – In order to catch up on mileage for the week, I did a relaxed 3.1 miles during lunch. This was the first time I’ve run two days in a row this training plan and it helped me realize how much I’ve loved this plan. The miles felt easy, due in part to the short distance. I found it hard to stop running as I felt as if I could run forever.

Friday – I came home from work craving yoga. I lit a spicy, cinnamon candle and practiced yoga for 30 minutes in the peace of our living room. I moved through a gentle practice, focusing on hip openers, before relaxing with my legs up the wall for 10 minutes.

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Saturday– I spent more than 3 hours on my own, running 20 miles through the Geneva countryside on Saturday morning. I made a few wrong turns, encountered more hills than I expected and crushed my quads on a downhill around mile 14 but I pushed through and completed this run in a 9:56 pace. It wasn’t perfect by any means and there were moments where I wanted to give up. But, I have spent this entire training period trying to get better at pushing through. I listened to every word Laura and Charlie said during the Geneva Half marathon and, whether they know it or not, they are my long run focus points. I have mixed emotions knowing that my final 20 miler is complete. There are aspects I’d wish I could change about it and part of me wants one more long run. But, I respect the taper and am therefore focusing on other things, such as rest, during these final weeks.

Sunday– Utterly wonderful rest day which included watching movies, baking chocolate chip cookies and wearing pajamas all day.

My goals for this week are to focus on healthy eating, rest, and limiting my alcohol to two days. Notice I don’t say I want to eliminate anything, as I believe life is about moderation, but I know that I sleep better, run stronger and feel healthier when I’m not drinking as much and focusing on balanced meals.

What are your goals this week? How was your training last week? Are you getting nervous for any upcoming races?

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