regular classes (or interval classes)
are one hour in length (including a warm-up and cool-down) with a focus on tempo, timing and rhythm. all of the hand and body positions are used to keep the classes fast paced and invigorating from start to finish. these interval classes are the basis of the classes typically taught at quad, taking riders through easy, medium and intense energy output levels. quad instructors are those that have the courage and talent to embrace new techniques and styles of music and programs, evolving as the quad riders improve. |
introduction classes
are essential for those new to the sport. it is very important that the first-timer has a positive experience at ease with others beginners in the class. it is also a great way to refresh after having taken time off. all of the hand positions are taught and bike set-up and proper cycling technique are shown. these classes can be less intense as the regular class but will build your confidence and strength so that you can join in all the other classes taught at quad.
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pilates classes
are an hour long where students practise a combination of positions on mats. the entire body is worked through the different poses and involves low impact stretching and strength work. techniques are taught that protect the body against injury and develop body uniformity, invigorating the mind. there is an emphasis on abdominal exercises and core strength designed to lengthen muscles and strengthen the spine.
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cycle/pilates or cycle/yoga classes
are regular challenging 45 minute spin classes concluded with a 20 to 30 minute pilates or yoga stretch. we feel that spending all of your time contracting your muscles in a cycle class shoud be balanced by strecthing those same areas and core strength exercises. try one you will not be disappointed and it is not as easy as you may think. |
endurance classes
are longer classes that are open to any skill level but appeal to those riders who want something extra. these classes strive for an even application of energy and with time and energy constant road conditions are simulated developing better pedaling efficiency. the goals include toning, cardiovascular improvement and strength. |
3 hour rides
are a great challenge to work towards. different teachers take the stage each half hour and their diversity in styles adds greater dimension to this longer workout that commands all of the benefits from the endurance classes. |
dj classes
are exciting impromptu interval classes matching the musicality and creativity of the instructor and our d.j. they take the class through the fast and slow songs including amazing remixes and superb club hits. the teacher has never heard the music before but they always find a great solution through riding to get the most out of each mix and participant. |
strength training classes
involve steady and consistent pedaling with heavier resistance. the goals will be to improve upon core strength and cycling form as well as developing the body‘s fat burning system. |
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