Kendal Ann Miller
I’m here for you! I will motivate you, encourage you and give you to meet your goals.
Beat-based, intense, encouraging all while singing along and getting a good sweat!
Songs We’ll Ride To
Wow- Beck; Dangerous, Oliver Remix- Big Data and Oliver; No Promises- Cheat Codes; Let’s Go- Calvin Harris; SexyBack- Justin Timberlake
I teach a rhythm ride, so in my class, we ride to that beat! But don’t worry, there’s no experience or slick dance moves — i ask my riders to focus on form, positive attitudes, and riding together as a team, with the goal of getting a little bit stronger every class. We’ll work in some push-ups, crunches and tap backs, but i promise a full body workout and a couple extremely lame jokes, too! My song selections range from dance pop, to remixed country, to rap mash-ups to classic rock — i get the best stuff from my riders! i truly think you can ride to anything, as long as you come ready to work. I’ve also never met a carly rae jepsen song i didn’t like. but a few of my favorite songs this month are:
- holychild, “running behind”
- emeli sande and the wild, “highs and lows – the wild remix”
- sevyn streeter, “how bad do you want it?”
- kodak black, “tunnel vision”
- sam hunt, “body like a back road – mr. collipark remix”
I think the most important element in a class is variety, and surprise. For many of us, its hard to sit down for 45 minutes and do straight cardio, so I switch up my drills with different strength, speed, choreography, and little surprise challenges to keep things interesting.
I personally don’t respond well to intimidation, so I mainly stick to words of encouragement to keep you motivated (although occasionally I may put the pressure on). I load my class up with form cues to make sure that everyone is super safe, getting the maximum power from each pedal stroke, and ultimately more miles every time. I want you to leave in a great mood, feeling like you learned something new.
Music Selection: expect a variety of electronic- remixes of your favorite songs as well as deep, heavy bass to match your intensity
https://open.spotify.com/track/6PjitpdnGluMNLv0VeCVe5 Raindrops- SNBRN
https://open.spotify.com/track/0hDDXaxqAkxqKlmk53yhvZ Dem a Pree- Raumakustik (Patrick Topping Remix)
https://open.spotify.com/track/4rqXv1KKcTKa3d8nvPJd9z Wild Things- Alessia Cara (Young Bombs Remix)
How I run a class: When you come to my class, you can expect 45 minutes of work! I suggest each rider choose a baseline resistance level somewhere between 7-10; we go up from there, back to baseline, but never lower. It’s not all about heavy resistance-it’s about keeping the ‘work’ in working-recovery. I tend to include longer sets with a focus on building strength and endurance. Once every quarter- we put our fitness to the test with a race-day style ride a.k.a. the ‘mile challenge.’
My music: It’s all about the mashups, baby. I ride to fast beats and heavy bass. Last song of class, every class: Proud Mary (the classic version). I’m paraphrasing here, but: the beginning is easy, and the end is rough, that’s the way we do.
Music selection: I like to mix workout classics like Laura Branigan’s “Gloria” with new stuff like Sir the Baptist. I like a strong beat, and I find a little disco/funk keep the energy up and the pedal strokes smooth. A good playlist can take you on a journey: Remind you of old favorites, introduce you to new music, help you focus on the work you’re doing, or take your mind off your normal 9-5 grind. I’m always looking for student suggestions and recommendations. You can find me on Spotify @NicoletteMueller
About my class: I like to pick a working theme for a class – might be improving speed, managing big changes in resistance and cadence, or working on sustained effort and endurance. The playlist and order of drills ideally work together to give riders the chance to practice and perfect their technique, and to form a stronger mind-body connection. My goal is for everyone to walk out of class feeling like they did amazing work in class, and even better prepared for their next ride in or out of the studio.
Come prepared to sweat a lot and work hard in Chelsea’s classes with a mix of intervals and choreography to keep things interesting. She is all about resistance to create a balance between strength and cardio and to get your heart rate up. She hopes students leave class feeling empowered, stronger, and one step closer to their personal fitness goals. A pop princess at heart, you can expect new remixes of your favorite hits plus some throwback hip-hop for good measure. Check out her classes on Tuesday 6:15AM Dupont (Intervals Express) and Thursday 6:30PM Downtown (Rhythm Ride).
- Cut to the Feeling- Carly Rae Jepsen
- Schoolin’ Life- Beyonce
- Your Love is My Drug- Kesha
- Slow Motion – Juvenile
I think of my class in terms of short and long intervals. Before each song I suggest a range of resistance and rpm numbers for the riders and describe how hard they should be working, muscles they should be engaging, and how long they will be working for. I usually tell people that 13-15 miles is a good goal for a 45 minute class on these bikes.
I follow the progression of each song and match it with sprints, hills, jogs, climbs, jumps, etc. It’s importation to mix it up the format and hop off the bike at times to keep riders motivated. I always start class in the saddle as a warm up so riders can get a feel for the bike and resistance, then go into a job, spring, and climb – I end class with longer intervals with shorter recovery! Finally, I love to incorporate tapbacks here and there, which helps riders connect with the music and feel motivated for those difficult intervals.
– A few examples of your music selection to showcase the type of music people will be riding to
Here is a link to a soundcloud playlist: https://soundcloud.com/amigo06/sets/mint-gym
Piper loves the fact that DC is full of smart, talented and dedicated people, but recognizes that many of you have grueling jobs that can be taxing on both your mind and, as you hunch over a computer keyboard much of the day, your body. Piper wants you to leave every class you take with her feeling stronger and happier than when you came in. She structures every class with opportunities to get out of your physical comfort zone and safely push yourself beyond where you think you can go. With those physical challenges, she aims to sharpen your mind as well, whether with an inspirational quote, nutritional information, nerdy research that provides some food for thought or a weekly challenge, should you choose to accept it… She aim to keep it fresh with funny themes and teaching “outside the box,” including things like Tech-No (a tech detox) Ride class and Karate Kid and Under the Sea Barre classes. She is ALWAYS open to suggestions, so let her know if there’s a wellness topic you’d like researched, a national day you’d like to celebrate or a theme you’d like to see in class, including her brand new Barre|Ride classes on Sundays at 5 pm!
Piper loves dance and pop and aims to include at least one local DC artist in every class, such as Billy Winn, Heather Mae, The Cowards Choir, Two Dragons and a Cheetah, Drive TFC, and more. She’s known to throw in some classic 80s now and then, with music ranging from Aztec Sun to Zedd.