Woohoo! Finished off a 6-week cardiovascular training program on the bike with a whopping 3 hour bike ride (inside). It was super challenging and my students made such progress over the camp! That is the neatest part. The worst part: riding hard for 3 hours and then coming to work for 8 hours! eek. only 3 hours to go! I got up at 4:00 AM this morning.

Things they learned:
* That we have about 1500 calories of "carbs" in our body at any given time and that will last about 2 hours of training/race. If we don't replenish soon enough we will *bonk*, which is why you should have some sort of carbs while racing.
* Breathing is the key to controlling heart rate (along with focus and form, of course!)
* Saying yes to the universe makes your ride/intense workout possible. Saying no to the universe takes energy away from your workout
* More confidence in their ability to perform any workout!
* Different adaptations occur in our bodies at different heart rates
* What it means to know your limits and push past them
* What it means to acknowledge and embrace your *weaknesses* in order to work on them (goes back to the yes, I can attitude)
* What it means to pinpoint your strengths and add to them by cultivating both the strengths and weaknesses
* Leave your judgement behind
* Utilize self-to-self comparisons over time
* Choose your language consciously

(the last three are from Isa's flowology mindset, and I find them useful in every walk of life, just as the spin camp transcends working out and it's lessons are applicable to all that we do)