NOW LIVE: OUR APRIL TRAINING PROGRAM

Get ready to show us your best effort in our April Training Program. On the first of each month, we’ll be updating this collection to provide a fresh routine. Including a mix of rides, Beyond The Ride and Beyond The Ride Yoga workouts, this line-up is designed to help you train smarter and more effectively with your favorite Peloton instructors. Get started with April’s program and look forward to updates every month. 

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The training program consists of 7 recommended classes per week for the month of April. We recommend the below programs for each fitness level:

Beginner

2-3 classes per week

Intermediate

4-5 classes per week

Advanced

5-6 classes per week

Make sure to cool down and accompany each session with our recommended stretches included in the program.

Ready, set – #trainpeloton

Are these upgrades helping you pedal to peak performance? We want to know! Please send any feedback and questions to support@pelotoncycle.com, or share your thoughts on our Peloton Riders Facebook page.

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Jennifer Jacobs’ Top Tips to Get Up & Go

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I’m not a morning person. As much as I would love to sleep the day away, 6:00 AM classes don’t allow for such a routine. To ensure that I am up and full of energy, below are some of the ways that I set myself up for a successful day ahead.

The Alarm Game 

Morning Rituals

  • The first thing I do when I get up is head to my freezer and grab a mask to wake up my eyes! At the same time, I prepare a hot tea: lavender & honey is my favorite!
  • While the water is boiling and my eye mask is on, I roll out my upper back, lats and also my calves with a foam roller to prep my muscles for class. It’s also the perfect opportunity to visualize the rest of the day ahead.
  • Finally, I get geared up to go. I lay out my clothes the night before which cuts down on time and has me ready to walk out the door and to the studio with little delay.

It’s All About the Beats

  • Music fuels me! I listen to my favorite playlist on my way to the studio and while I get ready for my ride. At the same time, I fuel up on a banana which is the most portable source of energy!

Ready to roll? Find your next class with Jennifer here

Stay in the know. Connect with Jennifer over on her Official Peloton Facebook page here.

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Cody Rigsby’s Introduction to Meditation

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Why meditation?  

I use meditation to press pause and give my mind and body time to settle. It creates a space for me to exist without all the constant chatter and thinking that goes on in my head. Taking the time to be present allows you to realize what ideas and thoughts have value and which ones aren’t worth investing time into. It’s our body’s natural defense to be anxious, it is something that is instilled in our fight-or-flight response. Meditation allows us to evolve beyond that and have peace within the current moment.

Strengthening Your Thoughts

A misconception of meditation is that you are supposed to not think or experience emotion; it’s actually the opposite. Focusing on your breathing brings you into the present moment. This focus allows for there to be space in between your thoughts and gives you the ability to realize if they are worth your time or not. It also allows evaluating before reacting. Meditation is like a workout for your mind and the space in between thoughts is the muscle you are trying to grow. The more space you have there, the more clarity you have with your decisions, reactions, and feelings.

Tips for beginners

  • Start small – Dedicate 5-10 minutes a day to meditation. See how it goes and when you’re ready for more, start to add on!
  • Dedicate a space – Try to use the same space every day to meditate. Let this space be inviting and include things that make you feel calm: pillows, candles, scents. Even if it is just a corner of your house, let it be your corner.
  • Stay consistent – Sometimes it takes us a while to get comfortable with something. There is no way to do this right. Give yourself room to fail and succeed.

Tools


Let’s breathe through it. Plan your next class with Cody now!

Connect with Cody. Find more tips on his Official Peloton Facebook page here.

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Jenn Sherman’s 5 new ways to refresh your workout for spring

1A2C99891.) Start small

Setting small, attainable goals is a great way to challenge yourself on the bike. Setting large, unattainable goals could leave you feeling defeated and frustrated. Start small and go from there! For example, if your instructor is calling out 50 resistance for 1 minute, try taking it to 55 to kick it up a notch. Don’t worry about others around you on the leaderboard. Just do you and be proud of your small successes that will lead to even greater ones!

 2.) Show someone new on the leaderboard some support

The Peloton community is a supportive and inclusive family. Reach out to a new home rider by inviting them to ride with you sometime soon. They will feel welcomed and you will have a new riding partner to share the experience with!

3.) Set an attainable nutritional goal

Set a new nutritional goal. For me, drinking more water is a must. I’ve recently eliminated sugar or anything processed from my diet and I’ve never felt better!

4.) Show off your favorite gear 

There’s nothing like a cool new pair of “magic pants” or a fresh new top from the Peloton boutique to get you feeling like a million bucks on the bike. Spruce up your workout wardrobe for spring by treating yourself to a few new special pieces to sweat it out in. It feels great to look like a badass on the bike, even if no one can see you!

5.) Be proud of your accomplishments 

I always say, be proud of all that you have accomplished on this bike. Whether it’s your 10th ride or your 500th, every pedal stroke counts! Pedal your way through spring feeling stronger and healthier as we head into summer!


Let’s bring these ideas into spring! Click here to book your bike with Jenn now.

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In the Kitchen / Matt Wilpers’ Top Five Tips For Fueling Your Workout

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If there is one area of training that is more difficult than the training itself, it’s getting the nutrition right. As a competitive distance runner, triathlete, and cyclist, it’s easy to say that countless workouts and races have been sabotaged due to poor nutritional choices. To stay on the right track, here are my top five tips that I have learned through my nutritional successes and failures.

Discover What Works: There is no “one size fits all” answer to what you should or should not eat before, during, or after a workout or race. You need to experiment, read labels, and ask questions.

Know When To Experiment: On easy to moderate workouts days, those are your days to experiment with nutrition and figure out what makes you feel good during training.

Trust Your Gut: On hard workout or race days, rely on established nutritional routines that have succeeded in making you feel good during training and racing. If you try something new and different, you drastically increase the chances of something going wrong. For example, the morning before every hard workout or race, I have my normal oatmeal with a little brown sugar, a couple sips of coffee, and water because I know these options have proven to make me feel my best beforehand.

Caloric Intake: Not going to sugar coat this, but body weight absolutely matters. In endurance sports, you want to weigh as little as possible without sacrificing your ability to perform. Skin and bones will not move your body very fast. Vice versa, you can be the strongest person in the field but get absolutely killed because you are using all that strength to carry your excess body weight around. So monitoring caloric intake (even if just roughly) matters.

Keep It Simple: You have to balance eating whatever you want with caloric intake and meeting the nutrient demands of your body. The result (for me at least) is eating simple, natural, nutrient-dense foods as this is the only way I will feel full without overeating. For example, baked fish and vegetables is one of my favorite dinners. That said, you better believe that there are no fancy sauces on any of that beside a little olive oil, salt, pepper, and lemon. That would needlessly raise the caloric intake of the dish and cause me to overeat so that I would feel too full.


Find even more training tips from Matt over on his Official Peloton Facebook Page here.

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Robin Arzon’s 7 tips for committing to your workout

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1. Get fly gear.

2. Put it on while listening to ______ (Beyonce, duh).

3. Think about the possible regret you’ll feel for skipping versus the mad endorphin high.

4. Get out the door and do 10 minutes. Once you’ve started, you will finish.

5. Keep your music fresh. My book SHUT UP & RUN has playlist recommendations. I also listen to the Rich Roll’s Podcast during tough runs.

6. Surround yourself with inspiration. “Do epic shit” is written on a post-it on my bathroom mirror AND the title on my alarm alerts. Write your story.

7. Remember why you started. Identify the “why” and the “how” will follow.

And some days, you really just need to rest and watch Love Actually. That’s cool. But that’s not every day, baby. Choose wisely.

*This excerpt was taken from Robin’s book, SHUT UP AND RUN.

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Check in to Check out: Cody Rigsby’s Tips for Practicing Mindfulness on the bike

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1.) Get settled onto the bike and make sure you have everything you need. Water, towel weights, etc. This way your mind isn’t distracted with thoughts about how you may not be prepared for class.

2.) Set your intentions before the ride. Maybe its the same intentions that you set for the week or maybe its special to this particular moment. Say it out loud or say it to yourself. Either way, just make sure it’s set!

3.) Remember that you’re committed to your workout for the rest of the ride. Whatever is heavy on your heart and/or mind will be there when you get off so dedicate this time to the bike.

4.) When you’re feeling weak and unsure about an upcoming interval, remember your intention. Say your intention over and over. Yell it if your alone or even if your not; remember that it’s your ride!

5.) Remind yourself to do your best, even if you’re not reaching high metrics. All you can keep doing is giving your best effort in every class.

6.) Try to be present and take every challenge as it comes. Don’t get distracted with what’s coming up. One breath at time, one step at a time!

7.) Remember to use these techniques to change your perspective on how you feel before, during and after a ride.

Ready to be more mindful on the bike? Use these tips in your next class with Cody. Book now!
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Now Live: Our January Training Program

Get ready to show us your best effort in our January Training Program. On the first of each month, we’ll be updating this collection to provide a fresh routine. Including a mix of rides, Beyond The Ride and Beyond The Ride Yoga workouts, this line-up is designed to help you train smarter and more effectively with your favorite Peloton instructors. Get started with January’s program and look forward to updates every month. 

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The training program consists of 9 recommended classes per week (so you’ll see 36 total classes in the collection, shown in order). We recommend the below programs for each fitness level:

Beginner

2-3 classes per week

Intermediate

4-5 classes per week

Advanced

5-6 classes per week

Make sure to cool down and accompany each session with our recommended stretches included in the program.

Ready, set – #trainpeloton

Are these upgrades helping you pedal to peak performance? We want to know! Please send any feedback and questions to support@pelotoncycle.com, or share your thoughts on our Peloton Riders Facebook page.

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Ways to improve your yoga experience with Colleen Saidman Yee

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Be Consistent

It’s more important to do less more frequently. Try to find time to do a 15-20 minute practice every day as opposed to doing a two hour practice once a week. You want your yoga practice to become a routine, so it’s something that’s imprinted into your daily schedule. The benefits of a daily practice are so obvious that it will soon be a priority! Also, pay attention to things that may not be as valuable to you that you may be able to remove from your routine to make room for your practice; try to subtract something – maybe 15 minutes of TV?

Your Yoga Setting

It’s always best to have a designated place where you practice that is accessible and allows you to be consistent. It should be a place that you’re drawn to and that is convenient.

While my husband and I have our own yoga room, we also keep our yoga mats under the rug in our kitchen. We spend a lot of time in the kitchen so we find that it’s easy to just pull back the rug and get on the mat. When I need to focus on a specific class, I go to the yoga room, and close the door. But, either way, we practice in the morning because if we don’t, life takes over and chances are we won’t make it to the mat.

Martha Graham says that the most important and creative part of her day is making sure that she is in the taxi every morning at 5 a.m. She is then brought to her studio of four white walls and then whatever happens, happens! For yoga, it’s the same – just step on the mat every day and see what happens. 

Becoming Mindful

On your way to your practice, start to notice everything. Notice your feet when you’re walking, notice the colors, sounds and smells of the things around you. Sometimes we move so fast that our life becomes a blur. So mindfulness is not something that we only practice while in triangle pose. You don’t even need to leave your home to find something to focus on. You have your breath and that’s something that’s always with you. When you practice being in the moment, your reactions in the rest of your life will be transformed – whether it’s in a business meeting, a holiday dinner or during a disagreement.

Common Form Fixes

Sometimes students have too short of a stance in standing poses which ends up jamming the hips. Sometimes you do what feels good to the muscles but could be damaging to the spine and irritating to the nervous system like doing a forward bend after a series of backbends. The health of the spine and nervous system are too important to practice bad sequencing and misalignment.

Additionally, students think that more is better. This applies to anything throughout your practice; breathing, flexibility etc. Essentially, we are looking for more of the subtle aspects of merging mind, body and spirit. Range of motion is not the goal. The number of times that I have heard, “I can’t do yoga because I am stiff. I can’t meditate because my mind is all over the place.” Of course, that’s why you need yoga! Not to become more flexible, but to realize that it doesn’t matter. Although, fortunately, a side effect may well be more flexibility in mind and body. 

How To Self Motivate

When you need a break, give yourself a break and just know that you don’t have to go twice as hard tomorrow. Not beating yourself up is part of yoga, although you still have to hold yourself accountable. Sometimes we don’t do our practice because we’re afraid to slow down and sit quietly with ourselves. Spinning out of control is useless to everyone.

Mastering Advanced Poses

Find an instructor that understands proper alignment and healthy sequencing. Realize that determination is different from discipline. Determination can lead to injury through force. Discipline requires patience and persistence. One day at a time.

One of the yoga masters of the century, B.K.S. Iyengar was asked by a student, “Will I ever be able to sit in hero’s pose?” He told the student to sit on large phone books and tear out a page a day. By the time the phone books are flat, he would also be flat on the ground. Our society is one of “I want it, and I want it now.” We live in a world of bigger, harder, faster and more. Let’s all hit the pause button and watch a cycle of breath and appreciate the fact that we are alive.

What’s Your Best Tip You’ve Ever Gotten Throughout Your Yoga Practice?

The best tip that I was ever given as a new teacher is to only teach what you know. Don’t try to fake it or teach something that is not deeply embedded in your body. As a student, I was asked the question, “where are you trying to get to and what do you think will be there when you get there?” In other words, enjoy the journey!


Did you miss our Facebook Live with Colleen? Watch her pro tips and more here.

Let’s hit the mat. Use these tips in your next session with Colleen in her Beyond The Ride Yoga workouts found on our app for the iPhone and iPad. Click here to download now. 

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JOURNEY TO 100 / TALKING MILESTONES AND MOTIVATION WITH Matt Wilpers

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Tomorrow Matt Wilpers clips into his 100th ride since joining the Peloton team. Find out what he’s learned along the way.

Ride along with Matt. Join in his 100th Ride tomorrow at 11:30 AM ET.

100 rides is such a big milestone. What have you learned over your past 100 rides at Peloton?

I have learned the most from the rest of the team here. Having never worked for a tech company, Peloton is packed with hard working and intelligent people, making every day a learning experience.

Has the Peloton community pushed you to new goals as an instructor in any way?

Absolutely. In the past, it was just me coaching the classes and I had very little help developing and coaching new content. Here, it’s the opposite. I have tons of help as well as new ideas being thrown at me! It has been a complete game-changer for my goals as an instructor.

Any advice for riders out there looking to reach their next milestone ride?

Absolutely, take a class that you love and save all the data from the ride that you can. Then set goals and targets for what you want to improve by the your next milestone classes. Then, go to work and train with purpose!

What are you looking forward to in your next 100 rides as an instructor?

Every ride is a chance to improve my coaching – from content to execution. Furthermore, I want to help more people achieve their fitness goals and have fun in the process!

What’s the best piece of advice you can give to riders to stay motivated while working toward their goals?

As we know, it is one thing to have goals but it is very much another to execute and achieve them. Know your strengths and weaknesses and avoid putting yourself in situations where you will succumb to pressure and not achieve your goals. A great way to gain support is by getting other people involved in your training to support and possibly work with you.

Get connected – Click here to follow all of Matt’s pro tips over on his Official Peloton Facebook Page.

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