Hey there LLB, we bought a spin bike in our winter (thats your summer) and its been great - so much easier than popping our different bikes onto a wind trainer.

However... what I wanted to say was ... one of the routines I got out of my training manuals is for cadence and you can do it on a spin bike (or your road bike on a flat stretch of road).

You warm up at 90rpm (and this for me was the first challenge - I rarely rode at 90 - how could I 'warm up' at that???)

Once warmed up, you do this cycle 3-4 times...

3 minutes at 100

2 minutes at 110

1 minute at 120

'Rest' for 2-3 minutes at 90

To begin with I never made it to 120, and could not hold 110 for 2 minutes. The fly wheel on the spin bike really helps to keep the legs flying.

I intend to change this soon and warm up at 100, and do the cycle as 110/120/130/rest

It has been great for improving my cadence and if you are worried about the speed of legs in the "house of pain" than you could do some of this to support what will be expected of you.

All the best for your first class on your Samhain... (although down-under its Beltaine... never-the-less, this "bright" little country has adopted all the hype of an American Halloween without any consideration of the past it arose from or why it is observed or even the RIGHT time of the year to observe Samhain - its spring/summmer here you foolish people! not the beginning of winter!!!! Sorry - gets off soap [rant] box)

So... LLB, as i was saying... all the best for your first class... I will be interested to hear about some of the routines if you have time to share them.