Last week was week one of Shannon’s magnificent fitness buffet of indoor cycling and group personal training. We started with a seminar on “supportive nutrition,” which gave us a good idea of what we should be eating if we wish to have the energy to complete these intense workouts and shed some pounds at the same time. This seminar went way beyond the basic “if it tastes good don’t eat it” advice you get from some trainers. We talked about glycemic index, why fiber does more for your body than simply help you make a doodie (as if that isn’t enough), the benefits of eating pike and wild game and a host of other fun facts.

Two days later, at 5:30:01 am we were rocking the spinning bikes. After about 30 minutes it was time for strength training, which normally consists of a fast-paced circuit of whatever Shannon’s devious mind concocts. Much of her strength training involves using your own body weight rather than fancy machines. It is old-school, yet oh so effective, because it helps develop core strength along with everything else. We ended with about 10 minutes of stretching aided by the use of yoga straps. I’ve never stretched like this before, but it is definitely something I’m going to work into my road cycling routine as well.

The following Thursday followed a similar format. Strength training focused on different muscle groups and we finished off the session with a group foam-roll. Foam rollers help you work the gunk out of your muscles. It is kind of like giving yourself a painful massage. While it does hurt, it is very effective. Rumor has it that it hurts less the more you do it. I think we are going to find out.

At any rate, after one week of Shannon’s training + one 35 mile road ride + eating I was able to drop about 5 pounds. This is something I have not been able to do all summer, even though I logged a ton of miles on my bike. Alas, I fear that eating right was the missing part of the puzzle, which means I am going to have to keep it up. Eating right can be a major challenge, but I suppose it is worthwhile.

The plan is to step up the workout intensity each week. Not sure what that means for next week, but we’ll find out soon enough.

This particular class is very similar to those Shannon used to conduct with a few significant improvements. Most notably is the facility. This time around, she is doing them at LO F.I.T.T., which is a very nice place with great equipment. After re-acquainting myself with this particular brand of group exercise, I remain convinced that it is among the very best workouts available. Every one of the 90 minutes is filled with some exquisite brand of torture, but it is intense enough that the time really does fly by.

The music for these classes will be hand-selected by Shannon and Lake Oswego's own DJ De-Z

Back by popular demand, Shannon Corey Fitness will be re-introducing indoor cycling to the schedule starting in October. With so many cyclists living in the Portland-area, it should come as no surprise that Indoor cycling (also known as spinning) is one of the most popular types of group fitness activities around.

As many of you already know, my approach to indoor cycling is very different from your average spinning class because:

• They are an hour-and-a-half long instead of 50 minutes and include both an on the bike & off the bike workout
• I integrate strength training and core exercises into every session
• Classes are limited in size so every participant will get individualized training and attention
• I provide guidelines for supportive nutrition

There is one other critical element that sets this indoor cycling classes apart – we’ll be spinning great music.

Best indo in L.O. fo' sho', yo

Good music is critical for this type of high-intensity workout, and music will be a central part of each and every class. I’ll be teaming up with a Lake Oswego-based musicologist to offer an eclectic mixture of classic rock, hard rock, punk, techno, trance, angry gangsta rap and hip hop with a smattering of psychedelic jam music, lounge music, bluegrass, and gospel thrown into the mix just to keep it interesting.

You will not be subjected to pop, tired 80s music or the generic milquetoast fluff that is served up in most of the big Portland-area spin classes. No George Michael, No Weather Girls (It’s Raining Men) and absolutely, positively no Five for Fighting – ever. That’s just not how we roll.

These classes are great for cyclists or anyone looking for a fun and effective way to work out. No cycling experience is necessary.

Classes will be held on Tuesdays and Thursdays at 5:30am at LO FITT in Lake Oswego.  LO FITT is at 17449 Boones Ferry Rd, next to the Starbucks on Jean Way. The schedule will be four weeks on, one week off. The first four week series will start on October 6. We will meet the afternoon of Sunday, October 4 at 1:00 at LO FITT to discuss nutrition and proper bike fit. Classes are limited to 10 participants so sign up early. To register, please contact Shannon via email at shanmc98@hotmail.com.