Blog

16 May

Playlist of the Week: Bachelorette City

In Music by AleahS / May 16, 2014 / 0 Comments

This week I had the pleasure of hosting TWO bachelorettes in ONE epic class. Marriage. Love. Aisles. Dresses. The good stuff. One of the bachelorettes being one of the most talented instructors at Flywheel, a dear personal friend, and fellow Penn State alum: Jenna Bertram of Flywheel Charlotte. Check her out here: http://north-carolina.flywheelsports.com/instructors/jenna-bertram

Enjoy!

Bachelorette

Keep Sweating,

Aleah

06 May

Something for the DJs: DJ HLM 2

In Music by AleahS / May 6, 2014 / 0 Comments

Yes.. I’m back again bringing you the best music to workout to… you know its true.

My tribute DJ this week is HLM, out of Orange County. This is the second time I’ve posted his music because, yes, I’m just that into it. Rob is a master remixer of popular songs, who also creates impressive original tracks.  Downloads available for free on his sound cloud (my favorite perk)! Follow the link below:

https://soundcloud.com/dj_hlm

 

Major Lazor ft Pharrell – Aerosol Can (HLM Remix) 

Direct listen/download here: https://soundcloud.com/dj_hlm/major-lazer-ft-pharrell-aerosol-can-hlm-remix

[soundcloud url=”https://soundcloud.com/dj_hlm/major-lazer-ft-pharrell-aerosol-can-hlm-remix” params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

Zedd – Find You (HLM Remix)

Direct listen/download here: https://soundcloud.com/dj_hlm/zedd-ft-matthew-koma-miriam-1

[soundcloud url=”https://soundcloud.com/dj_hlm/zedd-ft-matthew-koma-miriam-1″ params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

 

Keep sweating!

Aleah

02 May

Playlist of the Week: New York State of Mind

In Music by AleahS / May 2, 2014 / 0 Comments

This week I took a visit to my old stomping ground, Flywheel Flatiron in New York City. This is where it all began!! We certainly blew the roof off that place – just like old times. As requested, here is the playlist from my recent visit. Enjoy!

 

NYC4.30.14

 

Keep Sweating,

Aleah

28 Apr

Something for the DJs: Steve Aoki

In Music by AleahS / April 28, 2014 / 0 Comments

Hello world!

Steve Aoki: DJ, label owner, and producer – is one of the biggest DJs in the world. He is known for throwing cakes at fans faces and riding a raft through the crowd (yes a blow up raft… like they use on water… yes its true). His two most recent singles “Freak” and “Rage the Night Away” are being played in my cycling classes non-stop, due to the sick drop and heavy bass. Listen below!

 

Steve Aoki – Freak (feat Steve Bays) 

Download on iTunes: bitly.com/FREAKiTunes

Listen here:

[soundcloud url=”https://soundcloud.com/steveaoki/steve-aoki-diplo-deorro-freak” params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

Steve Aoki – Rage the Night Away (feat Waka Flocka Flame) 

Download on iTunes: https://itunes.apple.com/us/album/rage-night-away-feat.-waka/id862526825

Listen here:

[soundcloud url=”https://soundcloud.com/steveaoki/steve-aoki-rage-the-night-away-feat-waka-flocka-flame” params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

Keep Sweating! – Aleah

25 Apr

Indoor Cycling Shoes Decoded

In Fitness by AleahS / April 25, 2014 / 1 Comment

Hello world,

Today I’m here to help you decode the mystery and wonder around indoor cycling shoes or spinning shoes. Do I need cycling shoes for indoor cycling? Why are cycling shoes better than regular shoes? What clips should I buy? What’s the best cycling shoe to get? My friends, read on.

Do I need cycling shoes for indoor cycling?

First off, if you’re taking indoor cycling classes more than once a week – buy yourself some shoes. I’m not saying if you have never tried indoor cycling before that you need shoes before your first class. However, if this is something in your weekly workout regimen, and you can make it work financially, the investment is well worth it. Bonus: they will last you a very long time. Some boutique studios, like Flywheel Sports, have shoes available for you to use because they recognize the difference this will make in your results.

Why are cycling shoes better than regular shoes?

Take out a pair of your tennis shoes, cross-trainers, or running shoes and see what happens when you try to bend them around. Pretty malleable right? All of these shoes are designed to be pliable in different ranges of motion that make it comfortable for you to walk, run, or jump all over the place. I can bend the toes of my Nike bionics to touch the heel – which is awesome for burpees, jump squats, and plyometrics – but if you’re doing those on an indoor cycling bike… you’re going to have more problems than just choosing shoes.

nike-free-1-cross-bionic-and-nike-free-hyperfeel-cross-elite-02-570x360

Cycling shoes have a smooth, rigid sole made of composite or carbon fiber. The stiffness of the shoe allows for more energy transfer into the pedals. This is also why cycling shoes will last years when running shoes have to be replaced every few months. In addition, cycling shoes allow you to pull up on the pedal, which allows you to generate more power and work more muscles. Who doesn’t want to work more muscles?

sidi_five_womens_road_bike_cycling_shoes_steel_clark

What clips should I buy?

First off, call your studio and ask what type of clips the bikes use. Most gym bikes will only allow for SPD clips on their bikes – no need to read further.

Studios with higher end bikes these days usually have a dual pedal. This means it allows for 2 types of clips, usually (1) SPD and (2) LOOK DELTA (one on either side of the pedal). In that case you can prioritize:

  1. Do I want to be able to walk around in the shoes easily?
  2. Do I want to be able to clip in and out easily?

(1) SPD clips look like this: *Get these if you want to walk around in your shoes*

sh-51-spd

SPDs are small clips and therefore are sometimes difficult for a beginner to clip in. On the other hand, if you want to be able to walk around in the shoes, this is the clip for you.

(2) LOOK DELTA clips look like this: *Get these if you want to clip in easier*

440

 

LOOK clips are larger and easy to clip in. They also provide a large surface area to push against, which some people prefer. The downside is you cannot walk around in these shoes on anything but rubber flooring.

WARNING: There is a different clip called “LOOK KEO” – these look exactly the same as look delta, but they are SMALLER and will NOT fit into most indoor cycling bikes. Danger, Will Robinson, danger!!

 

Oh my, can you just tell me what shoes to buy already?

Shoes generally cost between $100-400. You can chose how much to spend depending on your budget and how often you will use the shoes. Shimano is a GREAT brand were you can get a shoe around $100. Sidi is a higher end brand used by triathletes, which will usually cost you upwards of $200-300. I personally use Sidi’s exclusively, but I wear the shoes for over 10 hours a week!

If you want an SPD clip compatible shoe you can walk around in, just check the bottom of the shoe, you will see ridges on the sides of the base like this:

28e8b9f8-dff2-4b99-bb69-7c704b6bece5

If you want to use LOOK DELTA clips, the bottom of the shoe should look like a surf board:

2202433-2-4x

Remember clips are sold separately. Feel free to send an email on the contact page with any other questions!

Happy Shopping!

-Aleah

17 Apr

Playlist of the Week: Hotlanta Preview Ride

In Music by AleahS / April 17, 2014 / 0 Comments

Hi world!

This past weekend I got the opportunity to teach in the brand NEW midtown Atlanta studio. This place is ridiculously HOTlanta. Check out the schedule and sign up for your first ride free here: http://atlanta.flywheelsports.com/reserve/midtown

Listen to one of the RUSH remix of Every Breath you Take – The Police
[soundcloud url=”https://soundcloud.com/rush-west/the-police-every-breath-you-1″ params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

 

 

Here is one of my playlists from the preview rides in Atlanta:

MidPreview

Keep sweating,
Aleah

15 Apr

Playlist of the Week: Another day in Miami

In Music by AleahS / April 15, 2014 / 0 Comments

Hello cyber world!

My playlist this week comes from one of my most in-demand rides, Saturday 10:30am in Miami Beach, aka Party Time. I’ve been away this past weekend and am STOKED to get back to my classes this week.

Most songs are available in iTunes or spotify! Enjoy!

 

Playlist4.13.14

26 Mar

Something for the DJs: DJ Vicetone

In Music by AleahS / March 26, 2014 / 0 Comments

Hello world!

In honor of ULTRA music festival in Miami this weekend, I bring you a heavy electronic DJ this week. DJ Vicetone knows how to hit the heavy bass on the chorus which is perfect for a good sprint in the cycling room. I’ve been playing these 2 remixes in my classes lately. Follow the links for free downloads and happy listening!

Zedd – Clarity (Vicetone Remix) 

Download here: https://soundcloud.com/vicetone/zedd-feat-foxes-clarity-1

Listen here:

[soundcloud url=”https://soundcloud.com/vicetone/zedd-feat-foxes-clarity-1″ params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

Fedde Le Grand & Nicky Romero – Sparks (Vicetone Remix) 

Download here: https://soundcloud.com/vicetone/fedde-le-grand-nicky-romero

Listen here:

[soundcloud url=”https://soundcloud.com/vicetone/fedde-le-grand-nicky-romero” params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

Keep Sweating! – Aleah

18 Mar

Playlist of the Week: Flywheel Chicago

In Music by AleahS / March 18, 2014 / 0 Comments

Hello world,

This week, I was honored to be welcomed to teach a class at Flywheel Sports in Chicago. What an amazing community of riders who welcomed me with open arms. By request, here is the playlist. Until next time Chicago!!

Chicago

More information on Flywheel Chicago here (first ride complimentary!):

http://chicago.flywheelsports.com/reserve/gold-coast

Listen & download “Demons” – The White Panda Remix:

https://soundcloud.com/whitepandamusic/demons-white-panda-remix

White Panda – Demons 

[soundcloud url=”https://soundcloud.com/whitepandamusic/demons-white-panda-remix” params=”auto_play=false&show_artwork=false” width=”100%” height=”100%” iframe=”true” /]

 

Enjoy! – Aleah

26 Feb

Playlist of the Week: Yoga Tunes

In Music by AleahS / February 26, 2014 / 0 Comments

Hi world,

This week, I was honored to calibrate with one of my favorite yoga instructors, Amy Steiner, on a playlist for her yoga class. Totally different ball game than cycling. It was great to use some mashups that don’t quite work on the bike. By request, here is the playlist from last nights yoga class.

Check out my friend, yogi, and phenomenal instructor’s schedule on her website:

http://www.amysteineryoga.com

Enjoy! – Aleah

Yoga