RPM NIGHT Recommendations

Mandatory

• Towel (you will sweat)
  
  
• Water bottles containing sports drink or water

Obligatory

• Emergency Contact Information

Advisable

• Trainers (sand shoes) for strap pedals or
  
  
• Cycling shoes for use with STARplex stationary cycle pedals (SPD only - not SPD-SL)
  
  
• ➨ Gawler Wheelers Team Kit (optional)
  

  ---

• Change of clothes for driving home
  

  ---

• Entry Fee in cash - $2 coin (bring the exact amount to avoid needing change)

Les Mills RPM Information

• Les Mills RPM is a high intensity workout program and participants can burn an average of 675 calories in a single 45 minute class.
  
  
• A typical RPM class is equivalent to riding 12 to 14 km on a road circuit - combining flat, undulating and hill segments.
  
  
• Unlike other Les Mills workout programs such as BODY ATTACK, RPM requires no coordination abilities other than being able to pedal a bike.
  
  
• RPM is especially applicable to cyclists wishing to gain increased fitness and endurance through interval based training.
  
  
• Indoor cycling is particularly useful for cyclists dealing with reduced riding hours during the winter months.

Cost

• Gold coin donation of $2 (proceeds donated to Starlight Children's Foundation Australia)
  
  

Location

• ➨ STARplex Fitness Centre
     18-20 Alexander Ave
     Evanston Park
     SA, 5116

RPM NIGHT VIDEO - Les Mills RPM ↓

➨ Les Mills RPM

RPM NIGHT VIDEO - Les Mills RPM ↓

➨ Les Mills RPM

RPM NIGHT STATIONARY CYCLE - BODY BIKE Classic Supreme ↓

➨ BODY BIKE Classic Supreme

RPM NIGHT STATIONARY CYCLE - Schwinn IC Elite ↓

➨ Schwinn IC Elite

RPM NIGHT PEDALS - Double Sided Pedals (Strap and SPD) ↓

➨ Shimano Pedaling Dynamics (SPD)

Indoor Cycling

Les Mills RPM
http://www.lesmills.com.au/lmap/home/LesMills/program_rpm.jsp

Spinning
http://www.spinning.com/en/

Indoor Cycling Instructor (ICI/PRO)
http://www.indoorcycleinstructor.com

Indoor Cycling Resources (The Sufferfest)
http://www.thesufferfest.com/spinning-indoor-cycling-resources/

Indoor Cycling - Wikipedia
http://en.wikipedia.org/wiki/Indoor_cycling

Body Bike
http://www.bodybike.dk

Bike Torture Chamber (The Sufferfest)
http://www.thesufferfest.com/bike-torture-chamber/

Trihardist - Cycling Workouts
http://www.trihardist.com/p/cycling-workouts.html

epicRides
http://www.epicplanet.tv

Why Not Thrive - Spincast, Podcast & Videocast
http://ynotthrive.blogspot.com

Music for Cycling
http://www.musicforcycling.com

VeloBeats
http://www.velobeats.braynardwebdev.com

The Starplex
http://www.starplex.com.au

The Starplex - Facebook
http://www.facebook.com/STARplexgawler1

The Starplex - Location
http://maps.google.com.au/maps?q=-34.632352,138.735088&num=1&t=m&z=17

Gawler Wheelers Contact Info
http://www.adelaidecyclists.com/group/GawlerWheelers
http://twitter.com/GawlerWheelers
https://plus.google.com/116433492952159342133
http://www.youtube.com/user/GawlerWheelers
http://pinterest.com/GawlerWheelers
http://www.facebook.com/GawlerWheelers
http://www.bikemap.net/user/GawlerWheelers
http://ridewithgps.com/groups/GawlerWheelers
http://www.mapmyride.com/people/groups/44796
http://app.strava.com/clubs/GawlerWheelers
http://connect.garmin.com/group/8192
http://www.brytonsport.com/PublicProfile?ppu=65335
Email:Gawler.Wheelers@gmail.com