Windy City Warrior: A guest post by Brent L. 387

After reading this IG post from a fav CHI cycle instructor, I thought I’d send this 2017 guest post reminder.

BRENTLOCEYX2: Vulnerable post seriously asking for feedback…

I’ve been thinking about putting this up for awhile but my pride/ego has told me, “You don’t need to do this.” But I’m at the point where I want to figure this out. I want to put my head down, go to work, do everything I can do bring back the magic, energy, and community we had before. I’ve been trying things here and there, I’ve been waiting for the world to “come back”, I’ve been waiting for many people I’ve rode with for years to come back. I finally looked myself in the mirror this week and said, “It’s not happening, it’s not working, you need to DO SOMETHING!”

First – for all of you who are reading this and have been back in our CHGO studios, masked and unmasked, I seriously cannot thank you enough for rallying our community. I think you would agree with me that we are physically doing more on the bike than we ever were before and are reminded every time we clip in how great it feels and how @soulcycle truly makes our day better. Thank you for being in this with me!

For those who are reading this and used to ride but I haven’t seen in months, years or since COVID hit, I’m here to ask you what I can do to remind you of the fun, strength, and truly MAGIC we used to create together. Do you miss it? Have you found something else that lights your fire up as much or more? Do you work out at home now or have moved away? What could I do to get you back?

I’ve also heard from others that…
“Brent’s class is too hard!”
“Brent’s class is too fast!”
“Brent seems intimidating.”
“I don’t like Brent’s music.”
Well I’m here to change ALL OF THAT. This is where I’d love to know what I CAN DO for you. I’m open to and appreciate all comments or DMs.

What are you looking for out of class?
What music do you want to here?
Should I do more theme rides?
Let me tell you what seems to be working,
ACTIVATE and Country!
Let me tell you what’s not working,
Club Bangers, Mashups, Rap Battles and heartbreakingly TBT.

For those who do reach out to me with their thoughts, I’d love to have you come back or even try my class ON ME.

I am 100% committed to making our community whole again and better than ever! Thank you

...it's all about Studio Cycling!

Living on the other side of Lake Michigan, Chicago has always been a favorite family getaway…usually around the November/December holidays. Old Town (a north-side Chicago neighborhood) is the current home for my youngest daughter and home to one of four SoulCycle studios in greater Chicago (SoulCycle Chicago). My first SoulCycle class was at the Old Town studio (my blog post from May 2015).

So…for November, THANKS to Brent Locey for sharing his Soul Story in this month’s Guest blog post…

My journey to being a SoulCycle instructor is one that I never planned for but consider myself so lucky that life threw me some unexpected twists that lead me to the podium. My current passion for fitness was born from my obsession with sports growing up, specifically football, basketball, and swimming. While I loved competing as my own athlete throughout my career, I quickly discovered that…

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Stronger 3.0 277

HAPPY AUGUST 2022! A look back at this August 2015 post & playlist…

...it's all about Studio Cycling!

Inspiration: TGIF! A big mix here with a little bit of everything. The new Kiesza and TobyMac (and Fifth Harmony) tracks are great for a group ride inside…check them out. Time to get on with the weekend…
Genre: Alternative, Christian, Country, Electronic/Dance, Pop, Rock.
Approximate time: 48 minutes
image
Preview and Purchase at iTunes:
Warm up – Do You Feel the Same? (Radio Edit) – Hercules & Love Affair
Seated / Standing Flat – I Can Be Somebody (feat. Erin McCarley) – Deorro
Sprints – This Is Not a Test (feat. Capital Kings) – tobyMac
Seated / Standing Hill – It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll) – AC/DC
Sprints – I Can Feel It – Hey Violet
Jumps – I’m In Love With a Monster – Fifth Harmony
Quick Seated Flat – Heavy Metal Detox – Wavves
Running with Resistance – Alive Tonight –…

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Speed Limit 198

Found this ride from 8 years ago…Let’s GO!!!

...it's all about Studio Cycling!

A truck passes a 120 km/h (75 mph) speed limit sign
Inspiration: Clearly a SPEED theme with this 45+ minute mix that I put together for a busy week of subbing classes at the 5 different YMCA branches in and around Grand Rapids. Remember, the max RPMs for all these sprints is about 120.
Genre: Alternative, Dance, Pop.
Approximate time: 49 minutes
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Preview / Purchase on iTunes:
Warm up – Am I Wrong – Am I Wrong – Single
Seated / Standing Flat – Bright Lights – Bright Lights – Single
Seated / Standing Hill – Speed Limit – No Limits
Sprints (15/30/30) – D’Ya Wanna Go Faster – Good To Go
Seated / Standing Hill – Slow Down – Amsterdam Twerk Music – EP
Seated / Standing Flat – Best Day of My Life (Gazzo Remix) – Best Day of My Life (Gazzo Remix) – Single
Standing Hill with Seated Sprints (15/15/30) – Fast In My Car – Paramore
Seated…

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Speed: The Fast and Furious Ride 263

One of my FAVORITE theme rides…this one from a May 2015 post!
Go FAST
Go FURIOUS
…Let’s GO!

...it's all about Studio Cycling!

fast
Inspiration: Time for a THEME RIDE…this one hour mix is based on music used in the 7-movie FAST & FURIOUS franchise. The most recent FURIOUS 7 has the best collection of music, but there are other great riding tracks from the other six movies. I think I found the perfect mix…check it out, go FAST, go FURIOUS! As for the video, several good ones to pick from that feature many of the action scenes, but the one at the end of the post is worth a look. Have a great Memorial Day weekend.
Genre: Pop, Rock, Alternative, Dance.
Approximate time: 62 minutes
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Preview and Purchase at iTunes:
Warm up – Ride Out – Kid Ink, Tyga, YG, Wale & Rich Homie Quan
Seated / Standing Flat – Krazy (feat. Lil Jon) – Pitbull
Seated Flat with Accelerations – Roll It Up – The Crystal Method
Seated / Standing Hill –

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Fire It Up 422

Looking back about 4 years!
I shortened this full hour class format into a 45 minute version for class tonight…first time back in the studio since April 18th.
LET’S RIDE!

https://open.spotify.com/playlist/2uiSqbJ3byyWnBweBksCxX?si=896203f8c410454d

...it's all about Studio Cycling!

Inspiration: Heat things up this weekend, burn some calories, discover your strength…FIRE IT UP!
Thanks for following here…and on Spotify! Share with others who share your enthusiasm for indoor cycling and have a GREAT WEEKEND! For the locals in Grand Rapids…see you at the Y: Spartan Stores Y at 7:30AM Saturday and 8:15AM Sunday…Mary Free Bed Y at 2PM Sunday
Genre: Alternative, Pop, Rock
Approximate time: 61 minutes
SPINlist and Summary Ride Profile:
Warm up – Rider / Thirty Seconds To Mars
Seated / Standing Run – All They Wanna Be / Madison Mars, Caslin
Seated / Standing Hill – Feel Alright / Oliver Nelson with Guy Sebastian
Standing Power Climb – Wicked Games / The Hot Damns
Seated Flat with Sprints – Thnks fr th Mmrs / Fall Out Boy
Quick Standing Climb – Got Me Under Pressure / ZZ Top
Steep Climb – Higher / The Score
Sprints…

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Doing It 252

Just do IT! Crushin’…Doing…Beat…Pump…Killin’…Hit…Worth…Shake…Love…Whip…Leave…Push…and Earned IT.
Happy Easter

...it's all about Studio Cycling!

do it
Inspiration: Looking for a 45-minute, non-stop, “race-day” ride? This is IT! Mixed terrain (and genres), high intensITy. Tracks include: Beat It, Pump It, Hit It, Shake It, Whip It, Push It…Crushin’ It, Doing It, Killin’ It…Leave It, Worth It, Earned It…I Love It!
Genre: Pop, Country, Rock, Alternative, Dance.
Approximate time: 45 minutes
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Preview and Purchase at iTunes:
Warm up – Crushin’ It – Moonshine in the Trunk
Seated / Standing Flat – Doing It (feat. Rita Ora) [Manhattan Clique Remix] – Doing It (feat. Rita Ora) [Remixes] – Single
Standing Hill & Seated Sprints – Beat It (feat. John Mayer) – Believers Never Die – Greatest Hits (Bonus Track Version)
Seated Flat with Jumps – Pump It – Monkey Business
Seated / Standing Hill – Killin’ It – Sorry I’m Late
Seated Sprints – Hit It – Oh, What a Life
Seated / Standing Hill (optional Figure 8’s) –

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Get Ready To Explode 326

This 2016 mix uses a favorite 7-minute drill! Can also be done as a shorter 5-minute version. Breaking the ride into 1-minute segments: 1st minute is all seated, and each minute following…gradually more time standing, until the last minute which is all standing. Overall half the time is seated, half standing. I like the 7-minute version best.

...it's all about Studio Cycling!

Inspiration: For this ride I used longer tracks, 7-9 minutes, for more of an endurance theme…but no worries, still some intense sprinting to do this time. For the 4 Minutes track I used a drill from previous classes…the 1st minute is all seated, the 7th minute is all standing…the 2nd – 6th minute segments are progressively less seated and more standing in 10 second increments. I used this playlist / profile for two classes this week and got some great feedback…check it out!
Genre: Alternative, EDM, Pop
Approximate time: 64 minutes
Ride Profile & Tunes:
Warm Up / Seated & Standing Flat – Memories / Romeofoxtrott (7:39)

Seated Flat w/ Sprints – Ghost Town (Steven Redant Remix) / Adam Lambert (7:03)
Seated / Standing Hill – Twilight Zone / Golden Earring (7:58)

Continued Steep Hill Climb (Seated / Standing) – Riders On The Storm / The Doors (7:07)
Tabata Sprint…

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Raging Fire 175

(for the ride) Inside Friend 506 and a ‘420’ Bonus

Would have never in a MILLION YEARS thought that something like these past two years would happen in my lifetime! It’s not been great, but it’s forced some positive changes in lifestyle, work-life balance, etc. It’s good to see positive trends over the last few months! Take care, stay safe, BE WELL…ENJOY THE RIDE!

...it's all about Studio Cycling!

Inspiration: WTF! Life on Earth has changed so much since I signed off for an intentional pause, just before the start of Lent. The irony of lent this year, turns out I gave up more than blog posts this lent…worse yet, tens of thousands of people are loosing their battle with Covid-19, and many survivors struggle with anxiety and depression. These circumstances are testing all “pillars” of health and wellness (physical, mental, financial, etc.). Over the next months, years we’ll be dealing with the collateral damage of this “novel” virus.

I’m so thankful that outside of the cycle studio, my work is deemed ESSENTIAL and I’ve been able to work from home…and thankful that my co-workers, wife, parents, daughers, their partners, my AMAZING granddaughter, and other friends and family are healthy and managing this pandemic as well as can be expected!

Now, let’s change the subject…

A quick follow-up SHOUT-OUT…

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Here We Come 441

This month, the Wolverine Worldwide Family branch of the Greater Grand Rapids YMCA became the third location in this association to roll out the Life Fitness / ICG Coach by Color indoor cycling program with all the new equipment. This is great news for members (and instructors) that call the WWY their home branch and love studio cycling!
This was my post from about four years ago when the program was launched at two other GRYMCA branches…

...it's all about Studio Cycling!

Inspiration: This is PRE-LAUNCH week for two updated studios / studio cycling programs at the YMCA of Greater Grand Rapids. Two of the five branches are in the process of updating the studio, equipment and instruction methods this week…kicking off the new program next Monday, October 8th! The new equipment is LifeFitness / IC-6 indoor bikes…the new method is Coach By Color…new studio includes fresh paint, updated lighting and flatscreen HD monitors that are integrated with participant bikes. The bikes also have Bluetooth wireless technology that enables participants to exchange user settings and workout results with their smartphones and the ICG Training app.

The new look…inside the Spartan Stores Family YMCA in Wyoming, MI.

Needless to say this is a great opportunity for members (and instructors) to improve their indoor cycling experience and overall health and fitness.
Though I am now on-line Coach By Color certified, I have much more…

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