Spinning
Starting the first week in April, I will be teaching Spinning classes at both the YMCA of Schenectady, and the Schenectady GE. Spinning is an amazing group exercise program, conducted on a stationary bike with a guided workout from an instructor. You get a cardio workout, build muscle, and most people find they burn between 600-900 calories in a 45 minute workout. There are a lot of places to get involved in Spinning classes but if you want to join me, here's my upcoming schedule of classes.Starting April 5th and going on a regular weekly basis:
- Mondays Wednesdays and Fridays from 12-12:45pm at the Schenectady YMCA
- Tuesdays 5:30-6:15am Schenectady YMCA
- Tuesdays 5:15-6pm at the Schenectady GE wellness center.
Knowing how important exercise and positive thinking are in creating wellness, I find cycling the perfect exercise, game, sport, leisure activity, and way of life, to make it all happen. I am a certified League Cycling Instructor through the League of American Cyclists. http://www.bikeleague.org/ and am certified and insured to teach safe cycling classes for children, teens, and adults.
"Cyclists Fare Best When They Act And Are Treated As Drivers Of Vehicles." (John Forester)The above quote is the most clear statement of why all cyclists who enter the roadways should practice vehicular cycling.
Vehicular cycling means that you are driving your bicycle on roads in a manner that is predictable, visible, and according to traffic law for the state you are cycling in.
While cycling is fun, there is a lot to know about how to do it safely. From teaching children why and how to wear a helmet, to teaching adults how to safely embrace vehicular cycling, these skills are not only essential for anyone who owns a bike, they can save your life.
My cycling safety classes teach not only vehicular cycling skills, but cover the following (depending on age)
- Bicycle and helmet fit
- ABC Quick check (bicycle safety check) for before rides to prevent crashes due to problems with your bicycle
- How to change a flat
- Minimal basics to pack for a safe ride
- Emergency navigation skills for crash avoidance
- Traffic safety and vehicular cycling
- Lane positioning
- Traffic law on roads and pathways
- Cycling with children
- Cycling at night
- Nutrition and hydration essentials
- Bike commuting for work and life
Public classes are listed here when available.
Group classes can be proposed by any organization or group that is interested. I work with boy/girl scout troupes, churches, community centers, home, public, and private schools, and families wishing to learn together.
If you are not interested in learning with a group I offer private coaching on basic cycling skills for the novice rider. I will work with you one on one to learn about your bike, how to navigate your neighborhood safely, or help you build your mileage and stamina while cycling!
To discuss details, ask questions, or schedule a class, please call me at (518) 399-5104 or e-mail
Tamaraflanders@yourbodyawake.com
Couch Potato to 25 miles!
I will take you from 0-25 miles in 5 weeks of training!
This is a class for novice cyclists age 18 and up. There is no racing, competition, or "right" way to look. You only need to have the desire to learn the safest and most effecient ways to ride and be ready to have some fun!
All participants must have their own bike, a helmet, and have basic riding skills (can ride a bike in a straight line)
- Participants will learn:
- Safe cycling skills
- Basic bike maintenance
- Nutrition and hydration for cycling
- Group riding skills
- Take some beautiful guided rides while building skills and endurance.
Program cost is $150 and includes:
- Training in on and off road safe cycling skills
- Basic bike maintenance and safety checks
Grou limited to 6 participants so register now!% deposit is required upon registration
I have a bike, now what?
Beginner classes to get to know your new bike. Learn basic safety checks, how to fix a flat, use your gears correctly, and the rules of the ride.
$15/class
Traffic skills 101
Gives cyclists the confidence they need to ride safely and legally in traffic or on the trail. The course covers bicycle safety checks, fixing a flat, on-bike skills and crash avoidance techniques and includes a student manual. Recommended for adults and children above age fourteen, this fast-paced, nine-hour course prepares cyclists for a full understanding of vehicular cycling.
Kids I Designed for parents, instructors explain how to teach a child to ride a bike. Topics covered include how to perform a bicycle safety check, helmet fitting and bike sizing. Includes 10-minute 'Kids Eye View' video and a brochure for parents.
Kids II This 7-hour class for 5th and 6th graders covers the same topics as Road I, including on-bike skills as well as choosing safe routes for riding.
After School Bike ed
5 -8 week cycling instruction programs for kids in 3-5th grade, 6-8th grade, or 9-12th grade.
Safe cycling skills classes for each age level including improving basic cycling skills, helmet fit, safety checks, bike maintenance, safety skills, and for older riders, vehicular cycling.
Teachers and schools can contact for information on scheduling and rates. These are available during the day or later afternoon for home and unschooling groups.
Shorter classes are available for schools interested in incorporating this into in-school physical education classes.
Motorist Education
Motorist Education is a 3-hour classroom session, this course can be easily added to a driver's education curriculum, such as diversion training for reckless drivers or a course designed local bus drivers. Directed towards motorists in general, topics covered include roadway positioning of cyclists, traffic and hand signals, principles of right-of-way and left and right turn problems. Materials include Share the Road literature for bicyclists and motorists as well as other fact sheets.