Quote Originally Posted by bcipam
No warmup in his class. It's sortof an advance class and newbies beware!
Sorry, I don't think this has anything to do with newbies. I think you mean "uninformed" beware. Everyone needs a warm-up. Even Lance.

Quote Originally Posted by bcipam
No warmup in his class. It's sortof an advance class and newbies beware!. . .PS: What do you mean off the bike - do you literally mean off or standing up on the bike? My classes are generally 60 minutes of riding. Warm up is before and cool down is after. No time off the bike but there can be alot of standing (like last night; of the 60 minutes we rode, we stood 45 - it was a tough class).
Spinervals does some work literally off the bike. Lunges, etc. They are designed to be used on trainers not spin bikes, so you don't get into anything on the bike that a cyclist wouldn't do, but you may get off the bike to cross train. Helps break the monotony and cross train for tri's. ETC always gives you on the bike options if you don't want to get off the bike. Try a few. They are tough also.