Obviously, I don’t know him nor do I have any type of connection to him.  I am a new addition to the Apple world and admittedly ignorant to his MANY great achievements, inventions, discoveries, businesses, and life.  His death, while it did catch my attention listening to the news, it didn’t emotionally affect me at first.

About a month ago I went out for a run and put on a podcast, 30 minutes into my run I was in tears.  I was totally taken by surprise by this song:

I hadn’t heard Jobs’ speech prior to this run, but on first listen I was deeply moved.  Especially by his comments on death.

“Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

Avoiding the trap.  It is so easy to get lost in a sea of doubt and negativity.  There are people around all the time telling you how bad something is, how awful it is, how much better something else could be. Complaining, whining, and groaning.  Self-pity is all too common. You can get stuck in a spiral of negative thoughts, doubt even the very things you love, forget that your time is in fact quite limited.  Keep strength and courage to make a change and work hard for something that you are passionate about, don’t let self-pity or doubters convince you otherwise.

“for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.”

Don’t let fear stop you.  If you were to die tomorrow, would you be satisfied with what you have done?  Is there something preventing you from doing things you want to do?  Of course, the answer to this can be circumstantial and a whole list of factors must be considered, but at the end of the day if you aren’t satisfied, what are you doing to make a change?  Remember people will judge you no matter what you do, people will have opinions on your choices, someone will always know a better way to do it.  It is easy to judge, voice an opinion, provide the coulda-woulda-shoulda answer and never take on a challenge.  YOU have to make the change, YOU take on the challenge, YOU do something you enjoy, it is up to YOU, not them.

“Don’t be trapped by dogma —which is living with the results of other people’s thinking.”

You have so much to gain and no reason not to follow your heart. I am not going to lie to you.  When we opened the second location for the studio I put all of my energy and life into the growth of this business.  I lost touch with friends, I neglected my personal life, I (with happiness) neglected my laundry pile, I forgot birthdays, I missed major events in friend’s lives that I will never have the chance to be part of again, I was making a sacrifice for something I truly believe in and absolutely enjoy doing.  I wake up every day knowing that each day is a learning opportunity for me.  An opportunity to prove something to myself.  An opportunity to have an effect on a community of people.  I am not losing out, but following my heart.

“Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure – these things just fall away in the face of death, leaving only what is truly important.”

Until next time,

APL

Read and/or watch the full speech here:

http://www.npr.org/blogs/thetwo-way/2011/10/06/141120359/read-and-watch-steve-jobs-stanford-commencement-address

With the opening of our second location and our most recent Groupon feature there have been herds of new clients venturing into our classrooms.  As an instructor, new energy in the room makes me excited to teach.  This means one more person I have the opportunity to share a passion with and convince exercising can actually be enjoyable.  However, as an instructor, you NEVER know what the new student’s reaction is going to be.  It could be overwhelmingly positive and optimistic or it could make you feel like you just wasted an hour of their life.  As I speak to new clients, see them return to class or avoid class like the plague I have come to find that  most everyone is hypercritical of their performance and put themselves down or tell themselves they can’t do it. They forget that they HAVE TO START SOMEWHERE.

Starting something new should be approached just like a non-runner would approach training for a marathon- mile by mile, day by day.  You don’t just jump into something and expect to know everything going on and be able to do everything perfectly.. You can’t look around at others to judge your OWN performance….NEWS FLASH!  You are going to have to work for it! Just like in marathon training- you have to TRAIN!

As an instructor I don’t care how long it takes you to be able to run your marathon, I just want to make sure you stay committed and don’t let your end goal out of sight.  If you are willing to put in the work, I have the patience and am willing to put in the time to help you achieve it and the reason being because I was once at day 1, class 1 and mile 1 too.

I think this is holds true for all instructors and trainers who love what they do. 

Speaking of starting new things…I know I have been absent from the blogging world for several months now since I made my infamous debut (ha!) and suffice to say that having a career as a blogger is not looking like a viable option right now given my performance.  Turns out I am not so good at keeping my blogs posted, but hey, I had to start somewhere….still training!

In my defense I did just give birth to a baby (figuratively!)  SYNCSTUDIO Downtown is still in its infancy and has without a doubt been consuming my time, mind and soul.  At 24, I am definitely still learning how to balance work, life, interests, friends and family, and this week it really hit me with all of these new clients coming in again—Just like the students in my SYNCCYCLING Basics classes, I have to start somewhere. One blog post at a time.

until next time…

APL

PS: If the person who inspired this post actually ends up reading this post I hope you are NOT offended and/or embarrassed, but instead realize what a great inspiration you provided! Thank you!

The act of going raw, not eating anything that has been heated above 118 degrees, has actually been much easier for me than I thought. It was also something that I NEVER thought I would do.  The first day I started this nutritional quest I was given some very valuable advice though, something that turned out to be the deal breaker for me.  The advice was not to cut out your comfort items.  My comfort items are Bean Traders coffee (Drip, Soy Mayan Mochas, Ice Coffee, Iced Americano), tea, dark chocolate and beer (umm hello! I teach Bike and Beer on Fridays, so obviously won’t be cutting that out!).   I began my quest with the conditions that I didn’t cut these items out.  I also have to admit that this new regimen was made MUCH easier by the fact that my friend was doing all of the cooking/preparing of our meals for the week.  She prepared, she planned, she made grocery lists, she chopped, she packaged and I ate.  My diet went from bland and monotonous to diverse and nutrient packed. I thoroughly enjoy the food. It has been pretty awesome and maybe that’s why 1 month came and went with no signs of us stopping. (You can check out some of the recipes and experiences we have had at her blog)

I will say that in actuality we are about 90% raw.  Between our comfort items and the occasional meal out with family and friends we couldn’t honestly say that we are 100% raw.  However, I am not ashamed to admit this nor do I consider it “cheating.”  Instead of forcing myself to conform to a raw lifestyle or diet, I conformed a raw lifestyle and diet to fit my needs and my life.

What works for one person or one raw food guru might not work for me and I have learned to accept that.  Often we assume a new lifestyle or start a new diet rigidly conforming to what a book dictates or what has worked for another person instead of educating ourselves on the pros and cons and accepting what is and isn’t feasible for us.  Or we start something with the wrong intentions.

People have been asking if I like being raw or if I think it is “better” or if I feel better AND most of all if I have lost weight.  Personally, yes, I feel better and I am happy with what my diet has become, but the reason I began this was to achieve greater health and that is the mentality I approach everything with.  I am not keeping track of my weight, so I don’t have an answer to the latter of the questions.  The most important thing is that I have become more aware of what I put in my body now.  However, I am not depriving myself from anything to the point that I become frustrated with what I am doing.  I am also not changing my routine to the point that all areas of my life are affected.  If my friend invites me out to dinner, I don’t decline, but I also don’t order the fried chicken platter.  I don’t let a raw food guru get in my head, I will order the salad or anything with raw vegetables not getting into a frenzy if I end up with something that isn’t considered raw.

Everything in moderation and everything in balance.

This month I have really learned the value of experimenting to get in touch with what works for you.  Not looking at someone else’s results to judge my own.  I think this is why I feel so comfortable with the changes I have made, because they are changes that work for me not what worked for someone else.

Until next time…

APL

This post is dedicated to one student at our studio who is truly an inspiring individual, one that I see just about every day.  She is inspiring for me, for other members, for her family, for her friends and anyone who has the fortune to meet her.

I first met her last summer in my cycling class. I can only imagine that she was probably a bit nervous about coming into cycling classes taught by hyper young chickies with music blaring, not to mention she was in the middle of fighting a serious illness.  Her doctor suggested that she exercise more, but probably didn’t think that his/her suggestion would be carried out with such fervent devotion.  She came into the studio with her neighbor, both determined and enthusiastic despite her current circumstance and recent setbacks. I was instantly impressed by her strength and energy; I was blown away by her dedication to the 30 Days to Wellness challenge though.  She and her neighbor committed to the challenge together and didn’t miss a single one of their 30 classes.  In the midst of doctors appointments, grandchildren and life they never gave up.  The challenge came and went, but her dedication to health and fitness didn’t waver. She is walking proof that dedication to overcoming a challenge can pay off and that surrounding yourself with people who love and support you can make all of the difference while doing so.   We have seen the physical changes at the studio (she has some serious muscles now and rocks the back row in cycling classes) and reports from her doctor have also been changing for the better.  Watching her health improve so drastically and her confidence build has been an unbelievably positive experience for me.  Knowing that this studio can offer a place for something like that to happen plays a HUGE role in keeping me motivated.

She, her neighbor and her neighbor’s husband have all become a staple in classes at our studio, inspiring and encouraging just about everyone that walks through the door to stay committed.  I hope they know they are a cornerstone of our community, dear friends, and an important part of my life.

Until next time…

APL

Have you ever stopped to think about the typical day of an average person working in a suburban area such as RTP?  It goes something like this:

Wake Up, get ready for work and maybe eat a quick breakfast, have coffee.

Get in the car to perhaps take kids to school and/or go to work. (Don’t forget you are sitting this whole time.)

Find the closest parking spot to the door of your building and hurry in to the office to sit for hours until you maybe get up to get lunch.

Back for more sitting until you leave work.

Get in your car and go home to relax for the evening having dinner and watching TV.

Now MAYBE you can sprinkle in about 45-60 minutes of exercising at a gym or outside into this average day, but honestly when you know that about 35% of Americans are considered overweight and about another 25% can be considered obese this probably is NOT something that can be included in the average day. (see links below for data)

Just saying this schedule aloud actually makes me laugh- its kind of crazy! If you have ever listened to This American Life on NPR you understand the type of humor I am talking about: the absurdity of our reality.

We wake up, eat, sit in a car to sit at work all day staring at a computer, get back in a car to go home and sit some more while we eat and watch TV until we go to sleep.  We vie for the closest parking spots to doors so we don’t have to walk.  We will get in our car to drive across parking lots to another store instead of walking across the parking lot.  We will buy pounds of processed and packaged food so that we don’t have to go to a market or store to eat fresh food every week. We will leisurely walk for about 30 minutes and pretend as though we burned off an entire meal when in reality we might have burned 100 calories. We will drive a mile down the road even if it is possible just to walk. From the outside it seems as though we avoid movement like it’s a plague.  All while we are NOT moving, we order super sized items from menus and eat portions equivalent to a days worth of calories.  It is both sad and in a very twisted way humorous.

There have been numerous studies done that show a sedentary lifestyle can have negative effects on our health just as smoking can.  There have also been many studies showing even a moderate amount of exercise can have positive effects   In all fairness though, because making money drives our society, it is understandable that our sedentary jobs and careers tend to take priority over our health.  However, if you have the means and the knowledge to live a healthy/healthier lifestyle then why don’t you?? Perhaps it is because we have gotten out of the habit of being healthy and most of us don’t believe that we are strong enough to form healthy habits.

Thinking about this makes the 30 Days to Wellness challenge all the more important and exciting to me.  Continue believing that you CAN be active, you CAN make the commitment to your health, you CAN make time for your health, you CAN form healthy habits, you CAN become a healthier individual and you WILL.  It will take a positive and confident attitude, but if you believe you CAN, you WILL.

While this challenge is going on, I will dedicate many of my blog posts to our participants.  Hopefully providing entertaining reading material along their journey!

Until next time…

APL

Links to data regarding overweight & obese Americans:

http://www.cdc.gov/nchs/fastats/overwt.htm

http://www.webmd.com/diet/news/20100210/percentage-of-overweight-obese-americans-swells

Interesting article from the Center for Disease Control and Prevention about Physical Inactivity rates in US:

http://www.cdc.gov/Features/dsPhysicalInactivity/

Recently I have noticed a lot of people coming into the studio telling me they need help getting back into a routine, that the winter got the best of them.  My advice to them has been and will continue to be to get into a rhythm of doing activities that keep them moving, help them release stress, but that they also enjoy.

There were 4 years of my life where I was living in weather that went from one extreme to the other- Seattle for the cold, dark, rainy winter that went from November to April with about a month of windy, cool sunshine during May.  This was followed by 3 months in North Carolina for the humid, hot summers.  The best weather was September to October in Seattle right as school started.  These 2 months were a short reprieve from relentless heat and a deceptive introduction to the winter months ahead.  It only took a year of this before I realized how big of a role weather plays into your mood, energy and activity level.  The 18 years prior of 4 season years in Durham had not been fully appreciated. With my new Northwestern climate I had to prevent a college experience of isolation, endless tv consumption and overall disheartenment. I created new habits for myself like walking everywhere listening to my Chinese podcasts and music, running in rain, snow or shine, and going out to see friends no matter what was going on outside.  Although these things seem trivial, they WORKED because they were things I enjoyed!  I have done the same thing at other times in my life when I could’ve fallen into a slump- create a routine for myself of activities that keep me moving, motivated and put a smile on my face.

For students at the studio I recommend sampling classes, finding an instructor that they connect with and create a habit of going to their classes.  As an instructor when I see this dedication and commitment I try to make it a point to let these student’s know that I recognize their determination and I am compelled to keep them motivated.  Outside of taking classes, getting into a rhythm of doing activities that provide an outlet for you such as walking, dancing, running, reading a book or meeting friends will keep you busy and hopefully in high spirits.

Don’t get the blues…find your rhythm.

Here is a video of Cash and the lyrics below!

Hey, get rhythm when you get the blues
Hey, get rhythm when you get the blues
Yes a jumpy rhythm makes you feel so fine
It’ll shake all the trouble from your worried mind
Get Rhythm when you get the blues

Little shoeshine boy never gets low down
But he’s got the dirtiest job in town
Bendin’ low at the people’s feet
On the windy corner of the dirty street
Well, I asked him while he shined my shoes
How’d he keep from getting’ the blues
He grinned as he raised his little head
Popped a shoeshine rag and then he said

Get rhythm when you get the blues
Hey, get rhythm when you get the blues
It only costs a dime, just a nickel a shoe
Does a million dollars worth of good for you
Get rhythm when you get the blues

Well I sat down to listen to the shoeshine boy
And I thought I was gonna jump for joy
Slapped on the shoe polish left and right
He took a shoeshine rag and he held it tight
He stopped once to wipe the sweat away
I said you’re a mighty little boy to be a workin’ that way
He said I like it with a big wide grin
Kept on a poppin’ and he said again

Get rhythm when you get the blues
Hey, get rhythm when you get the blues
Get a rock’n’roll feelin’ in your bones
Get taps on your toes and get done
Get rhythm when you get the blues

Until next time.

APL

Since I have taken on my positive mantra, I have also been making a very conscious effort to surround myself with positive energy, positive attitudes and generally happy people.   Of course this doesn’t mean that I am positive and happy 100% of my life, but I certainly try, and having positive people around has had a major impact.

SYNCSTUDIO has proven to me that keeping a positive atmosphere and creating a positive environment can foster a positive community that is capable of achieving GREAT things.  I can’t say enough how much we appreciate our student’s positive attitudes, positive energy and all around AWESOMENESS.

That must be why we are leading you through this Love Hunt, right?  If you are on the hunt, thanks for keeping up.  Its time for you to check out the “Promotional Offer” on our Yelp! Page: http://www.yelp.com/biz/syncstudio-durham

Until next time…

APL

“Excellent.”

“Great.”

“Wonderful.”

“Awesome.”

“Really good.”

“Such a good day.”

The first couple of times I received these responses my immediate reaction was to ask why or how so? My friend’s response to my questioning was confusion.  In the mind of a positive thinker the thought process must be something like “well why wouldn’t it be anything but great?”  Initially I thought this was funny, almost quirky.  However, then I got to thinking…maybe there is something to the positive mind. The past couple of weeks I have made a conscious effort to try and stay positive about anything and everything that comes my way.

Things have been going something like this:

You: “How are you?”  Me: “Great!” (and I truly mean it every time)

Blogger: “You need to start blogging again!” Me: “So true! I am nervous, but I can and will make the time for it.”

Doctor: “You have the flu.” Me: “Cool, Im going to get over it.”

Pilot: “Plane is broken, must get off, flight will be delayed.” Me: “No problem, things will get fixed and I WILL make it in time for work.” (which I did by the way!)

Me: “You need to work on your day off.” Me: “I LOVE my job!”

…you get the idea.

To be honest I have been amazed at how much simple positivity has literally transformed the way I feel and perform.  I am excited to tackle projects, work, new hobbies, sickness.  Even the simplest things like spending time with friends and family seem more exciting and fulfilling.

I told one of the students at SYNCSTUDIO the other week that I approach everything with a positive mantra.  I am constantly repeating positive thoughts. Everyone is entitled to an opinion and I am going to choose to make mine positive.

I will let you know how this goes…but I have a feeling it’s going to continue going well!

APL

PS STAY TUNED FOR THE LOVE HUNT CLUE POSTED HERE LATER THIS WEEK!

I’m not here to judge though…just here to offer some alternative ideas for the rest of this winter.

Here are, in my humble opinion or experience, some AWESOME things you can do alone AND with friends in the RTP (and by RTP I am mostly talking about Durham because I love Durham):

*Forewarning options 1-3 are obvious considering I eat, sleep and live at SYNCSTUDIO

1. SYNCCYCLING. New and nervous? Check out the previous blog post…but honestly if you are looking for awesome music, great cardio and fun people get your butt into our classes.  We don’t play, but we keep it fun all day every day.

2. SYNCCOMBO. I can’t toot the SYNCSTUDIO horn enough…TOOT TOOT! SYNCCOMBOs give you 30 minutes of cycling + 30 minutes of sculpting or 45 minutes of Yoga.  Whether you choose the cycle + sculpt or the cycle + yoga route you can’t go wrong, you will get the best of both worlds. Get your butt off that couch and do it.

3. YOGA. You have lots of options for this in the triangle, but I truthfully love each and every one of the SYNCSTUDIO instructors.  Each instructor has their own distinct style and personality and never fails to deliver wonderful classes.  If you are new to Yoga then the Power Flow Basics on Thursdays at 7PM or Saturdays at 9AM are great intros.  The reason I have listed Yoga as a great activity is because this is something you can bring back to your living room and practice outside the studio too.  The wonderful thing about Yoga is that you never find perfection; it is a practice and therefore will always be changing, evolving and transforming you!

4. HOT CLUB of Durham. I am new to the Swing Dance community, but let me tell you it is AWESOME.  Lots of great class opportunities, a class flow chart to follow, great instructors, a social dance on Thursdays to practice your moves with strangers, fun people…not to mention its located in the Trotter building across the street from Motorco and Fullsteam! If you enjoy dancing and would like to learn something new, Swing Dance is a great activity to get addicted to! I’m currently learning Lindy Hop and loving it!

5. DRINK SOME BEAN. Ok, so this isn’t calorie burning at all, but it CAN be considered serious fueling! Bean Traders Coffee in Homestead Market is probably my second favorite spot in Durham (after SYNCSTUDIO of course).  LOVE the people, LOVE the coffee.  If you need awesome coffee, a great hang out, meeting spot or place to work outside the home then this is it.  Local, fresh and awesome.  Hardly a day goes by I don’t step foot in that place so hope to see you there!

6. The ATT. No, not AT&T. The American Tobacco Trail.  You say its cold…I say layers.  This trail is so awesome ANY time of year.  Gather up a gaggle of friends and walk it, run it, bike ride it, roller blade it or whatever.  Its beautiful!

7. Start Laughing. The DSI Comedy Club in Carrboro comes highly recommended from a friend- I think he is pretty funny.  I haven’t been there YET, but plan on seeing what the hype is about and you should too!  They have lots of shows.

8. Main St. Durham, NC. There is a lot to do on Main St. and around Main St. during the day and at night. Walk around and check out all the different spots for shopping, dining, and socializing. Never done it, but there are gourmet walking tours (2.5-3 miles of walking!) which apparently run RAIN OR SHINE if you are looking for a local food tour. I usually walk around for a while and then end up at the West End Wine Bar for apps and good deals on good wines.

9. Papa Mojo’s Roadhouse. Okay, first lets just put it out there, nothing on their menu is healthy unless you make some serious revisions (“I would like the shrimp basket, but I’m going to need that grilled?”). Remember this is an activity list NOT a restaurant list.  Back to the point…They have GREAT blues bands come through. Check out their line up and drop in for a night of great music and dancing!

10. Go see a live (and maybe local) band. On the calorie burning scale this isn’t tipping the charts, but hey you aren’t on the couch anymore right?! There are so many venues in the area that have a wide variety of shows, many of which are local!  Thursday nights at Tir-na-nog in Raleigh they have a free local show.  On most other nights you can find bands playing at Cat’s Cradle, Local 506, Motorco, Pinhook, and lots of places in Raleigh.  Also, Casbah off of Main St in Durham.  I haven’t been there YET but I have heard in addition to good music they have dancing…always a good combo!

11. Moorehead Planetarium. Such a wonderful and overlooked spot in the triangle.  In the warmer months they lead nighttime kayak and canoe sessions for stargazing.  Right now they have FREE star watching! They always have really interesting “movies” playing too!  If anyone wants to go learn about black holes, let me know because I’m totally in!

12. Art museums. This is something I like to do when I need some alone time but don’t want to stay home.  I do love the North Carolina Museum of Art for both their collections inside as well as their sculpture park.  I am a regular at their outdoor movies in the summer and have heard rumors of indoor movies as well.  The Nasher and Ackland are also great museums to check out. The Nasher hosts some wonderful evening events.

13. NC Museum of Life and Science. As for adult activities…okay limited selection, but the butterfly atrium is beautiful and tranquil.  The trails around the grounds are an all ages activity.  If you have kids and haven’t been to the Museum of Life and Science, all I can say is that this should be top priority- it can seriously eat up an entire day and keep the kids happy!

14. Vertical Edge. Climbing walls galore in Durham.  Looking for something fun and new to try? Maybe rock climbing could be your adventure sport for the winter.  They have intro classes as well as drop in rates.

15. Bowling. I hate to include this, but seriously this can be cheap and fun!  My favorite location is Mardi Gras off of HWY 54 in Chapel Hill.

16. Thursday night TRIVIA! Tyler’s taproom at the American Tobacco District has weekday evening trivia night! Gather your friends and pick your brains for trivia.

17. POOL. Keep your swimsuits stored away.  City Beverage has a pool table, great music and a very attentive staff to keep fueled while you burn it up on the pool table. If you go on Friday’s there is live music too! Ask for Jackson at the bar, he knows what’s up in Durham.

18. Treasure Hunting. Everything but Grannies Panties is a thrift house on Guess Rd in Durham and is full of hidden treasures…and literally I mean hidden.  Be prepared to spend an afternoon searching for that special gem.

Please share any other ideas you have by leaving a comment below!

See you around!

APL

Investing in a pair of cycling shoes is an exciting and wonderful step to take if you are new to cycling.  For many who have never tried road biking (or even thought of doing road biking for that matter) buying cycling shoes can be a bit daunting and even confusing when sales associates start asking about cleats, pedals, styles, brands, etc.  Hopefully, if you are new to the shoe buying experience this will help you.

First of all know that….

There are many types of cycling shoes for many types of activities:

Road Shoes, Indoor Cycling shoes, Mountain Biking shoes and even Triathlon shoes.

There are many types of cleats to put on your different kinds of shoes too:

LOOKS, SPD, Speedplay, Crankbrothers, etc.

Now, let me tell you what you (most likely) will want and why…

1. A Road Shoe.

I always recommend a road shoe with a hard sole that is both LOOK and SPD compatible.  Why? This will give you flexibility in choosing cleats and I also find the road shoes to be lighter, with better ventilation and more comfortable for indoor classes. Be sure to try on several pairs to find something that fits your foot.  Watch out for pinching on the ball of the foot and for claustrophobia in the toes.  Also, ladies, do NOT be afraid to venture into the Men’s selection of road shoes.  I don’t have a wide foot by any means, but I have found the women’s road shoes to be too tight and the men’s shoe to be far more comfortable.

2. Red LOOK Delta. (See image of what you want to the left)

What is this for? You need a cleat to attach to the bottom of your shoe and secure your shoe to the pedal. With that said, our preferred cleat is thered Delta LOOK cleat.  Why?  Not as many gyms have this cleat option available on their bikes, but we at SYNCSTUDIO personally believe that it has its advantages.  With the LOOK Delta you are locked in on a triangular base that helps to distribute the weight across the ball of your foot as opposed to one central location.  This is not the same if you were to use an SPD cleat because thesize of an SPD cleat is so much smaller the weight can feel pin pointed to the center of your foot.  Furthermore, with the LOOK Delta you have quite a bit of “float” on the pedal, which means you can adjust the positioning of your foot on the pedal with out clipping out.

If for whatever reason you do end up getting SPD cleats then the Shimano SH-51 cleats are the best investment. The Wellgo 98-A cleats are about $10 cheaper but they are NOT SPD patented and I have seen them not work on SPD clips before.

These are SHIMANO SH-51 Cleats.

What to avoid?

1. Avoid getting locked into only being able to use SPD cleats. I (and many others) have found that these cleats are not as comfortable to use as the LOOK cleat.  Usually when you tell the sales associate you do indoor cycling they will try to convince you to buy a shoe that you can walk around in (ie. an indoor spinning shoe or a mountain biking shoe with rubber soles).  This is useless, are you really going to wear your cycling shoes to walk around in?  Probably not, most people change into them right before class begins. If you really do want to walk around in your cycling shoes then by cleat covers.

Check it….ROAD SHOES SOLE is hard, flat and compatible with many types of cleats.

Check it… MOUNTAIN BIKE SHOE SOLE is rubber like the bottom of a sneaker with limited cleat compatibility.

2. Don’t let the sales associate force you into buying something. Use the information from here to go in as a knowledgeable customer.  You know the shoe, you know the cleat and you know your feet…make them find what YOU want.

Where to buy?

DURHAM based store: Durham Cycles on 9th Street has a smaller, but great selection with super qualified and educated staff to help you.  Check them out at: www.durhamcycles.com

If you want to purchase online REI and Performance typically have great deals and great products with very good return policies.  Their in store selections are also pretty good.

www.rei.com

http://www.performancebike.com/

If you are a bit more of a risk taker then try Amazon.com or nashbar.com, I would recommend trying shoes on before buying.

The above information is provided based on trial and error as well as opinion and observation.  As always questions, comments and concerns always welcome!

See you in class with your cycling shoes on!

APL