<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1754294886.webp" alt="Why Cleats Will Change Your RIDE" />
If you&rsquo;ve ever wondered how to get more out of your RIDE class, more power, more control, more connection to the bike, we&rsquo;ve got the answer: cleats.
Cleats are now available &mdash; free of charge &mdash; at both Windmill Lane and Lennox Street. By clipping directly into the pedals, you&rsquo;ll enjoy a smoother, more efficient ride.&nbsp; If you're here for <a href="https://perpetua.ie/spin-class-dublin">Rhythm Ride</a>, or <a href="https://perpetua.ie/spin-studio-dublin">Ride45</a>, clipping in helps you move better, feel stronger, and train smarter.
<h2 style="text-align: left;">What Are Cleats?</h2>
Cleats are specialist cycling shoes that clip into the bike pedals. Once you&rsquo;re clipped in, your foot is fixed in place, meaning a smoother, more secure ride. But it&rsquo;s not just about stability.&nbsp;
Clipping in allows you to use a full range of motion while pedalling, which helps generate more power and use your energy more efficiently.
<h2 style="text-align: left;">Why Use Them?</h2>
Using cleats changes how you ride. Instead of just pushing down on the pedals, you&rsquo;re also pulling up, engaging more muscles and spreading the effort across your whole leg. That means:
<ul style="text-align: left;">
<li style="border: none;">More efficient pedal strokes</li>
<li style="border: none;">Increased power and watt output</li>
<li style="border: none;">Better balance and joint alignment</li>
<li style="border: none;">A stronger connection to the bike</li>
</ul>
<h2 style="text-align: left;">What to Expect</h2>
<h3 style="text-align: left; font-size: 25px;">At Windmill Lane</h3>
Let our front of house team know your shoe size when you check in. They&rsquo;ll hand you a pair of cleats to take into the RIDE studio.
<h3 style="text-align: left; font-size: 25px;">At Lennox Street</h3>
After checking in, grab your cleats from the shelves beside the studio as you head in.
If it&rsquo;s your first time, don&rsquo;t worry, our coaches will walk you through how to clip in and clip out. It might feel unfamiliar at first, but you&rsquo;ll get the hang of it quickly.
<h2 style="text-align: left;">After Class</h2>
Once you&rsquo;re done, just pop your cleats into the cleaning buckets provided. We&rsquo;ll handle the reset so they&rsquo;re ready for the next rider.
<h2 style="text-align: left;">A Few Quick Notes</h2>
<ul style="text-align: left;">
<li style="border: none;">Cleats are optional, you can choose to use them or stick with regular runners.</li>
<li style="border: none;">Please wait until you&rsquo;re inside the studio before putting them on.</li>
<li style="border: none;">Sizes are available but may be limited during peak times.</li>
</ul>
<h2 style="text-align: left;">Try Them for Yourself</h2>
Clipping in gives you more connection, more control, and more output, all with less energy wasted. It&rsquo;s a simple change that makes a big difference.
Ask about cleats at your next <a href="https://perpetua.ie/spin-studio-dublin">RIDE class</a> and experience it for yourself. If you&rsquo;ve any questions, just drop us a message at <a href="mailto:hello@perpetua.ie">hello@perpetua.ie</a>.

You have only one life. Take a chance, make a change, and live.

EOGHAN MCGREGOR

Experience a stronger, more efficient RIDE with cleats now available at Perpetua Fitness. Free to use at both Windmill Lane and Lennox Street.

Why Cleats Will Change Your RIDE

Clipping In: Why Cleats Will Change Your RIDE

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1718988150.webp" alt="talyor swift spin classes dublin" />
Are you a die-hard Swiftie looking for a way to combine your love for Taylor Swift's music with an exhilarating workout? Look no further! Perpetua Fitness in Dublin has the perfect solution for you - the <a href="https://perpetua.ie/timetable">Taylor Swift Spin Class</a>. Get ready to spin to the rhythm of your favourite tunes and experience a workout like no other.
<h2 style="text-align: left;">What is the Taylor Swift Spin Class?</h2>
The Taylor Swift Spin Class is a themed indoor cycling session where you can pedal to the beat of Taylor Swift's biggest hits. From "Love Story" to "Shake It Off" and everything in between, this class promises an energetic and fun-filled experience. Whether you're a seasoned cyclist or a beginner, our spin classes are designed to cater to all fitness levels, ensuring everyone can join in on the fun.
<h2 style="text-align: left;">When and Where?</h2>
The Taylor Swift Spin Classes are held at both Perpetua Fitness locations - Windmill and Lennox. Below are the exact times and locations for each class:
<h3 style="text-align: left; font-size: 25px;">Monday, June 24 - Lennox</h3>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">5:45 PM &ndash; 6:30 PM BST: Rhythm Ride Theme Swifties - Gary Molloy</li>
<li style="border: none;">6:45 PM &ndash; 7:30 PM BST: Rhythm Ride Theme Swifties - Gary Molloy</li>
</ul>
<h3 style="text-align: left; font-size: 25px;">Tuesday, June 25 - Windmill&nbsp;</h3>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">5:45 PM &ndash; 6:30 PM BST: Rhythm Ride Theme Swifties - Kate Flynn</li>
<li style="border: none;">6:45 PM &ndash; 7:30 PM BST: Rhythm Ride Theme Swifties - Kate Flynn</li>
</ul>
<h3 style="text-align: left; font-size: 25px;">Wednesday, June 26 - Lennox</h3>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">5:45 PM &ndash; 6:30 PM BST: Rhythm Ride Theme Swifties - Kate Flynn</li>
<li style="border: none;">6:45 PM &ndash; 7:30 PM BST: Rhythm Ride Theme Swifties - Kate Flynn</li>
</ul>
<a href="https://perpetua.ie/timetable">Book now</a> to avoid disappointment and remember, "haters gonna hate, hate, hate" &ndash; but you'll be too busy spinning to care!

Join us for an exhilarating Taylor Swift-themed spin class! Book now to secure your spot and ride to the rhythm with fellow Swifties.

Taylor Swift Spin Class Dublin - Get Your Groove On at Perpetua Fitness

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1710240715.webp" alt="benefits of spin classes" />
<h2 style="text-align: left;">The Journey of Community, Growth, and Well-being at Perpetua Fitness</h2>
At Perpetua, our&nbsp;<a href="https://perpetua.ie/spin-class-dublin" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?q=https://perpetua.ie/spin-class-dublin&amp;source=gmail&amp;ust=1745493866690000&amp;usg=AOvVaw0-II9R6QQveC0_gC2EhhAn">spin classes</a>&nbsp;are high energy, instructor-led, and built to help you push your limits in a supportive, results-driven setting. They&rsquo;re just one part of our wider offering, if you&rsquo;re looking for&nbsp;<a href="https://perpetua.ie/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?q=https://perpetua.ie/&amp;source=gmail&amp;ust=1745493866690000&amp;usg=AOvVaw2aJ5XpzwccQYwIA2YJY5UO">fitness classes in Dublin</a>&nbsp;that combine expert coaching with real community, you&rsquo;re in the right place.
I constantly speak about our 'why' for showing up for the practice, our 'why' for getting out of bed, our 'why' for choosing this studio. These are some of mine...
<h3 style="text-align: left; font-size: 25px;">Community and Support</h3>
<a href="https://perpetua.ie/rhythmride">Riding</a> together at Perpetua is more than just a workout; it's about being part of a community that supports and motivates each other. The shared experience of pushing through a challenging Ride, knowing the burn you feel in your legs is the same one your neighbour does, moving through that together creates the most special energy in our studio.
<h3 style="text-align: left; font-size: 25px;">Personal Growth</h3>
Indoor cycling is a journey of self-discovery and personal development. It challenges us to push our limits and step out of our comfort zones. As we ride, we learn about our resilience, determination, and the power of a positive mindset. I heard a quote once that has stuck with me ever since and now I use it in my own studio: &ldquo;You must believe in something for it to be true&rdquo;. This stands to us so much on those bikes, it encourages us to trust our body, our bikes - to know that we CAN do the hard stuff. We look for progression not perfection in Ride and come away feeling empowered because of it.
<h3 style="text-align: left; font-size: 25px;">Motivation and Inspiration</h3>
Each Ride is an opportunity to find new sources of inspiration and motivation. Whether it's through the uplifting music, the encouraging words, or the energy we cultivate in a class, we find the drive to keep going. This motivation spills over into our daily lives, helping us to tackle challenges with a renewed sense of purpose.
<h2 style="text-align: left;">Enhanced Physical Health Benefits of Spin Classes</h2>
Of course there are also the Physical Health Benefits:
<ul style="text-align: left; padding-left: 20px;">
<li style="font-weight: 400; border: none;" aria-level="1">Cardiovascular Fitness: Spin classes provide an excellent cardiovascular workout, helping to improve heart health and increase stamina.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Weight Management: High-intensity spin sessions burn calories quickly and effectively, aiding in weight loss and management.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Muscle Toning and Strength: Targeting the legs, hips, and core, spinning helps tone muscles and build lower body strength without excessive impact on the joints.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Flexibility and Reduced Injury Risk: Regular spinning can improve flexibility and reduce the risk of certain injuries, making it a safe workout option for many.</li>
</ul>
<a href="https://perpetua.ie/rhythmride">Rhythm Ride</a> has become something so special to me, it is so much more than just moving your legs on a stationary bike. It&rsquo;s been a safe haven, a warm and welcoming community, a place where I met so many amazing individuals who inspire me daily, and there has not been a single day where I haven&rsquo;t been grateful to how much happiness it has added and continues to add to my life.
Join our <a href="https://perpetua.ie/rhythmride">spin classes</a> today and start your journey towards better health, incredible motivation, and a supportive community. Contact us now to <a href="https://perpetua.ie/timetable">sign up!</a>

Discover the multiple benefits of spin classes at Perpetua Fitness, from boosting cardiovascular health to fostering community and personal growth.

Benefits of Spin Classes

Spin Classes with Perpetua Fitness

Why We Ride: Benefits of Spin Classes with Perpetua Fitness

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1710240203.webp" alt="Rhythm Ride" />
<h3 style="text-align: left; font-size: 20px; font-family: poppins;">The Audition:</h3>
Successful applicants will be invited to attend our audition day Saturday, February 8th &nbsp;2025 from 12-2pm at our Windmill Lane studio. You will be asked to prepare 3 contrasting tracks to show us who you are and what you&rsquo;ve got!&nbsp;
<h3 style="text-align: left; font-size: 20px; font-family: poppins;">What do we look for?&nbsp;</h3>
Talent, charisma, presence, uniqueness, and an ability to hold your nerve under pressure.&nbsp;
The more YOU, you are, the BETTER!&nbsp;
Our future trainees should be friendly and approachable, play great music, bring the vibez, and control the energy of the room through incredible coaching and programming!&nbsp;
<h3 style="text-align: left; font-size: 20px; font-family: poppins;">What happens if you get through?</h3>
When you get through auditions, you will be Invited to the training weekend on the 22nd &amp; 23rd February. During this weekend you will be given the tools to deliver our Perpetua RIDE classes. Following your training weekend, you will be given a timeline with specific requirements to be met. You need to complete the training to make it to the podium, and not everyone will make it.&nbsp;
Commitment, courage, passion and an eagerness to learn is what will get you there. And it&rsquo;s all worth it in the end!!&nbsp;
<h3 style="text-align: left; font-size: 20px; font-family: poppins;">Why is it worth it?</h3>
Not only do you get multiple benefits of being a coach at Perpetua Fitness, but you get to be part of the leading studio in Ireland for RIDE. We are always pushing the boundaries and each other as coaches, it&rsquo;s the perfect environment for you to succeed.&nbsp;
<h3 style="text-align: center; font-size: 20px; font-family: poppins;">&nbsp; Are you ready to MAKE YOUR MOVE?&nbsp;</h3>
&lt;Apply <a href="https://forms.office.com/Pages/ResponsePage.aspx?id=0do3dHYwMU-5LtWzzJxN3I_xSxAdEW5Kpk4BUOw6oINUMlE0TjlRQ1VIVlBTNlFOUThGV1dXN0pWUiQlQCN0PWcu" target="_blank" rel="noopener">here&gt;</a>

Fancy being part of Dublin’s leading RIDE team!?

Here’s what it takes 😉

<img src="https://admin.perpetua.ie/images/1710240715.webp" alt="Why We Rhythm Ride" />
<h2 style="text-align: left;">Why We Ride: The Journey of Community, Growth, and Well-being at Perpetua Fitness</h2>
At Perpetua, we ride not just for the physical benefits, but for the profound impact it has on our mental well-being, personal growth, and the sense of community it fosters.
I constantly speak about our 'why' for showing up for the practice, our 'why' for getting out of bed, our 'why' for choosing this studio. These are some of mine...
 Community and Support
Riding together at Perpetua is more than just a workout; it's about being part of a community that supports and motivates each other. The shared experience of pushing through a challenging Ride, knowing the burn you feel in your legs is the same one your neighbour does, moving through that together creates the most special energy in our studio.
 Personal Growth
Indoor cycling is a journey of self-discovery and personal development. It challenges us to push our limits and step out of our comfort zones. As we ride, we learn about our resilience, determination, and the power of a positive mindset. I heard a quote once that has stuck with me ever since and now I use it in my own studio: &ldquo;You must believe in something for it to be true&rdquo;. This stands to us so much on those bikes, it encourages to trust our body, our bikes - to know that we CAN do the hard stuff. We look for progression not perfection in Ride and come away feeling empowered because of it.
 Motivation and Inspiration
Each Ride is an opportunity to find new sources of inspiration and motivation. Whether it's through the uplifting music, the encouraging words, or the energy we cultivate in a class, we find the drive to keep going. This motivation spills over into our daily lives, helping us to tackle challenges with a renewed sense of purpose.
Ride has become something so special to me, it is so much more than just moving your legs on a stationary bike. It&rsquo;s been a safe haven, a warm and welcoming community, a place where I met so many amazing individuals who inspire me daily, and there has not been a single day where I haven&rsquo;t been grateful to how much happiness it has added and continues to add to my life.

KATE FLYNN

Why We Rhythm Ride

Spin Class Dublin

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707289612.webp" alt="Ride45 equipment and technology" />
&nbsp;
So, what sets Ride45 apart? Let's dive into the high-tech world of the Kaiser M series app to understand this better. Here's what our coaches have to say about the tech edge.
"Using the Kaiser M series app, as coaches, we have the ability to interact personally with each and every participant in the room."
Now, that's something to talk about! With ride classes stepping up the game, the personal touch isn't lost in the sea of participants. It&rsquo;s about feeling acknowledged and supported in your fitness journey.
<h2 style="text-align: left;">Team Work Makes the Dream Work</h2>
But it's not just about one-on-one interaction; it's about becoming part of something bigger. And this is where team challenges come into play, adding a social element to your workout that most spin classes can't replicate.
"You're going to be interactive. You're going to be in a team. Nowhere else does that."
Sweating it out with members, pushing each other to the limit &ndash; there's something invigorating about this team spirit integrated into a ride class. The companionship formed here can make burning calories feel like a breeze.
 Unleashing Competitive Spirits
Here's where the tech truly shines, turning the class into a friendly battlefield of fitness.
"We can split you into two, three or even four teams. And the goal here is to have everyone competing against each other and see who comes out on top."
It&rsquo;s not just a workout; it&rsquo;s a game, and everyone is aiming to win.
The leaderboard concept ignites that competitive spark in all of us. Who doesn't love a bit of healthy competition to supercharge motivation? It&rsquo;s game on with every pedal stroke!
<h2 style="text-align: left;">It's About the Experience, Not Just Exercise</h2>
Think about it. With incorporated tech and team challenges, ride classes offer an immersive experience that spin classes have yet to match. It&rsquo;s more than just exercise; it&rsquo;s a fitness adventure.
Our coaches ensure that while you are embracing this group rivalry, you are not just another face in the crowd. That's the assurance of a ride class leveraging the Kaiser M series app.
<h2 style="text-align: left;">Keeping the Wheels Turning</h2>
So, before we wrap up and you hop on your next ride &ndash; metaphorically and literally &ndash; remember, it&rsquo;s essential to stay tuned for the next wave of cycling fitness innovation.
"Catch on the next one."
With all things considered, integrating technology like the Kaiser M series app into ride classes creates an atmosphere that not only focuses on personal performance but on social interaction and team dynamics as well. Building on these aspects can make your workout time more engaging, interactive, and, dare I say, more fun!
Are you ready to trade in the solitary spin and sync up with the synergy of a ride class? If so, it's time to grab your water bottle, tie your shoelaces, and join the vibrant community at Ride45, where fitness meets technology and good old-fashioned teamwork. Let's ride into the future of fitness classes together!

Do something your future self will thank you for

CHRIS LOH

RIDE 45 Class – Ride45 equipment and technology

Personalization Through Cutting-Edge Technology

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707289002.webp" alt="Ride45 music in a class" />
&nbsp;
I don't know about you, but when I think about what elevates a great workout to an exhilarating experience, music pumps through the core of that thought like a bassline. And nowhere does that beat hit closer to home than in a Ride45 class.
Why Ride Classes have Spin Classes Beat
Now, let me hit you with one solid reason that&rsquo;s going to have you swapping your spin class for a ride session quicker than you can say &ldquo;drop the beat.&rdquo; So, what makes ride classes stand out? It's simple but transformative: music.
The Beat of Your Workout
In ride classes, it's not just about pedaling to the max; it&rsquo;s how you pedal to the max. Each coach brings their unique vibe, their preferred tracks, and greatest hits to craft what's not just exercise, but an experience. We're talking custom-curated playlists that match the intensity and flow of your workout.
Here's a little secret: Every song choice is intentional. The tunes we love are mixed with the tunes you love, and together, they orchestrate the rhythm of every push, climb, and sprint.
Here, check out this fire track we recently added that had our riders asking for an encore:
"🔥 CURRENT FAVORITE TRACK 🔥"
Ride45 isn't about a one-size-fits-all approach&mdash;far from it. You won't find a cookie-cutter plan like that anywhere else because, just like you, we believe your workout should be as individual as your playlist.
&nbsp;
<h2 style="text-align: left;">How Music Makes the Ride</h2>
What&rsquo;s the big deal with music and riding anyway? Glad you asked.
The Science of Beats and Pedals
It turns out, science has our back when it comes to music amping up our workouts. It's not just about distraction; it's about rhythm, mood, and even endurance. Cranking up a killer tune can actually:
<ul style="text-align: left;">
<li>Improve your mood and motivation</li>
<li>Step-up efficiency in your exercises</li>
<li>Help you keep pace and reduce the perception of effort</li>
</ul>
So yeah, it&rsquo;s not about just throwing in a random playlist and calling it a day. It's about crafting a soundtrack for your session that gets you in the zone, helps you focus, and pushes you beyond your limits.
The Personal Touch in Every Playlist
This blend of motivated coaching and bangin&rsquo; tunes is like having a personal DJ cheering you on while you crush your fitness goals. Every session, every ride is unique because, hey, who wants to ride to the same-old, same-old?
Want a sneak peek at how that magic happens?
"We dive deep into musical archives, scout the hottest tracks, and even consider those guilty pleasure songs you&rsquo;ll never admit you love. Then, we mix it all up like master chefs to serve you a workout that feels more like a festival."
And that&rsquo;s how every ride becomes your ride.
&nbsp;
Your Music, Your Ride
Not convinced? Let's get real for a moment. What's the last song that genuinely made you want to move? Got it? Imagine that track, and those like it, fueling your every pedal stroke in a class that's electrified by shared energy and enthusiasm.
Crafting Your Ideal Workout Playlist
Take a moment and think about your ideal workout playlist. What would it include? Heart-pumping EDM? Soaring orchestral pieces for those steep climbs? A touch of nostalgic '90s pop when you need that extra smile to push through a tough interval?
Now, imagine if every workout could be accompanied by that very playlist. That's Ride45.
<h2 style="text-align: left;">So, Spin or Ride?</h2>
Choosing between a spin class and a ride class might not seem like a big deal, but trust us, the difference is night and day&mdash;or should we say, silence and symphony?
If you&rsquo;ve been spinning your wheels in a spin class that feels like it's missing that something, then maybe it's time for a change of tune. Literally.
Come experience the Ride45 difference, where every pedal matches the beat of a drum, every sprint is powered by an electrifying guitar riff, and every cool down paired with the perfect, soul-soothing melody.
Join the Ride45 Community 🚴&zwj;♀️🎉
Ready to sync your fitness routine with a soundtrack that's as amped as you are? Join us at Ride45 and let's create workout symphonies together.
And remember, the right song isn't just a tune&mdash;it's the heart of the ride.
Ready to ride? Let's crank up the volume and let the music take the lead.

RIDE 45 Class here at Perpetua – The Music that fuels the class

The Music that fuels the class

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707125113.webp" alt="Rhythm Ride at Perpetua Fitness" />
&nbsp;
Rhythm ride is more than just exercise; it's an immersive experience that syncs your body's movements with the vitality of music. Imagine this: cycling to a rhythm that not only pushes you through sprints and rolling hills but also adds a zestful flavor that makes the mundane extraordinary.
"It's all about how you feel." That&rsquo;s our philosophy here at Perpetua. During our rhythm ride sessions, your emotional connection with the music is just as important as your physical exertion. Your heartbeat aligns with the base, and your pedals sync up with every high hat hit, crafting a symphony of motion that captivates both your muscles and your mood.
The Choreography of Fitness
As you delve deeper into the rhythm ride, the magic unfolds. You'll engage in choreographed sequences that challenge your coordination and boost your upper body strength. With each session, your stamina builds, your muscles tone, and a surge of endorphins floods your system &ndash; a testament to the joys of moving in unison with the beat.
Our classes are designed to cater to all levels of fitness enthusiasts. Whether you're cycling for the first time or you're a seasoned rider, the euphoria of our rhythm ride is universally accessible. As we ride together, we emerge stronger not only in health but in unity and spirit.
<h2 style="text-align: left;">Book Your Seat, Transform Your Beat</h2>
Ready for the ride of your life? If the answer is a resounding "Yes!", then don't hesitate to secure your spot. Tap into the link in our bio&mdash;your gateway to all the class packages, meet our visionary instructors, and explore the timetables for both of our state-of-the-art studios.
&nbsp;
"I can't wait for you to join us," beams with palpable anticipation as I envision our next session together. Anticipate the thrill as you prepare to join a community of rhythm riders, each with a shared passion for vitality, rhythm, and pure, unadulterated joy.
See You in the Saddle
So, here&rsquo;s to the mavericks, the dreamers, the ones seeking a workout that transcends the ordinary. In our rhythm ride, every push on the pedal is a step towards elation, every drop of sweat a harbinger of triumph. Collect your aspirations and let&rsquo;s embark on this exhilarative adventure together.
Remember, when you saddle up for a rhythm ride, it's not just about the kilometers conquered or the calories burned; it's about the narrative you weave through every rhythm, the friends you make, and the vibrant way of life you embrace.
Until we ride together, keep your spirits high and your rhythm unwavering. Join the rhythm ride at Perpetua &ndash; where every push, pedal, and pulse becomes a dance; where fitness meets freedom and every session sings the song of self-improvement. Book now, and I'll see you in the saddle.
"You, our."
Book your rhythm ride experience today at Perpetua and unleash a symphony of fitness and joy within you. Don't let this be the ride that got away.
&nbsp;
Remember, life's a ride&mdash;make it a rhythm ride. 🚴&zwj;♂️✨

Don't wait for inspiration, be the inspiration.

DENISE GOFF

Our RHYTHM Ride is a mind-body experience like no other

Feel the Vibe, Join the Tribe

<div class="_para" style="padding-top: 50px; padding-bottom: 20px;">
At Perpetua, we love a vibe and what&rsquo;s more of a vibe than a whole class dedicated to artists and genres you love!! We love to switch up our playlists and there is no better way to do that than to dedicate a class a week to a THEME!! Every other day you will get such a variety of songs in any class you attend but on our THEME days, we go in on those genres you love!
Whether it&rsquo;s battle of the pop princess&rsquo; Christina V Britney or feeling bad and boujie with Hip Hop Royalty to 90&rsquo;s and 80&rsquo;s filled playlist to pop culture hits like BARBIE or Eurovision, we have got you covered! Expect energy, costumes, incredible playlists, and most importantly VIBEZ.
Check out our instructors' favorite THEMES and PLAYLISTS below for a glimpse of what to expect in the studio at a THEMED RIDE class:
</div>
<a class="" style="display: block;" href="https://open.spotify.com/playlist/5w9wB3idC6dSeRP0Zx24Ej?si=883692552eb240a6" target="blank"><img class="img-responsive" style="float: none; width: 100%;" src="https://admin.perpetua.ie/images/1692160897.png" /></a>
<a class="" style="display: block;" href="https://open.spotify.com/playlist/120dCM8GwFgqixNUaFWONx?si=byzgD3lCQp-DDygjV01rag" target="blank"><img class="img-responsive" style="float: none; width: 100%;" src="https://admin.perpetua.ie/images/1692165464.png" /></a>
<a class="" style="display: block;" href="https://open.spotify.com/playlist/4XFnFUjo1zjsYeykeLGHPN?si=aQ1yv6W2TaSbNd3WInX7NA" target="blank"><img class="img-responsive" style="float: none; width: 100%;" src="https://admin.perpetua.ie/images/1692166012.png" /></a>
<a class="" style="display: block;" href="https://open.spotify.com/playlist/747OIhgRsOEVqNu658zRfw?si=YhGa2PTiQA2_fdUOjEPvZw&amp;nd=1" target="blank"><img class="img-responsive" style="float: none; width: 100%;" src="https://admin.perpetua.ie/images/1692167909.jpg" /></a>
<a class="" style="display: block;" href="https://open.spotify.com/playlist/2Wi3ehDQhNxDbINfUQEYpP?si=Ngmbzi5pQbW6uo3PRfLPCQ" target="blank"><img class="img-responsive" style="float: none; width: 100%;" src="https://admin.perpetua.ie/images/1692168030.png" /></a>
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Every week across both studios we have THEMED RIDES, get yourself booked in ASAP as they are very popular and you won&rsquo;t want to miss out!!
If you have any THEMES you would love to see, let us know, we love your suggestions!
Follow us on <a href="https://www.instagram.com/perpetuafitnessdublin/" target="blank">social media</a> and check out the <a href="https://perpetua.ie/timetable">timetable</a> to keep up to date with the next THEMED RIDE!!
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THEMED RIDES

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The importance of metrics in RIDE45&nbsp;
&nbsp;If you have been to RIDE45 before, you will be well aware of the data on the Keiser M3 bike&rsquo;s display as well as the Keiser Group App - which is on the screen. It can be a little daunting seeing a multitude of numbers and unfamiliar words/symbols, so the point of this blog is to detail what each of the metrics and why they are important.&nbsp;
Now the word, &ldquo;metric&rdquo;, simply refers to the measurement of a unit. For all of the units that get measured in RIDE45, if they improve over time, the rider is becoming fitter, stronger, more powerful etc.&nbsp;&nbsp;
So ultimately, the importance of metrics is to show our riders in numbers how well they performed in a class. And using this data, they can compare previous and future classes and ideally show a trend of improvement.&nbsp;
&nbsp; So, what metrics should you look out for?&nbsp;
Distance (Km):&nbsp; Distance which is measured in kilometres and displayed at the end of class is an easy metric to follow and some riders like having a target for the class. The Keiser M3 measures distance by total pedal rotations. Typically, a rider will fall somewhere between 14km and 22km. This wide range is based on the variance between people and just know your number is specific to you.&nbsp;
It is worth noting that every class is a little different so it&rsquo;s unlikely you will get the same distance. For example: if there are more intense intervals followed by rest, you like likely travel shorter distance than doing endurance work. However, you should look for your best &ldquo;score&rdquo; in terms of distance to improve over time.&nbsp;&nbsp;
Calories (kCal):&nbsp; Calories are a unit of measuring energy. Frequently after class, there are questions as to why the calories on the screen are less than the calories on a fitness tracker. For the Keiser M3 bike, the calories do not tell you how many calories you have burnt in a class, rather the amount of energy it took to move the pedals during the class. In order for you, as a rider, to generate the force needed to push the pedal will differ person to person.&nbsp;
&nbsp;Using calories as your metric can be a more precise unit of measurement than using distance because it won&rsquo;t matter what style of class you complete; it will be about how much energy is required to move the pedals.&nbsp;
Watts:&nbsp; A Watt is a measurement of power over a certain time period. At the end of class, you will see your average watts for the class. Cycling enthusiasts use a metric of watts/kilogram of bodyweight. This is the most applicable method for RIDE45, and you can compare where you sit within the normal to elite ranges.&nbsp;&nbsp;
For reference: beginner males approx2 watts/kg and females 1.5 watts/kg. Professional cyclists are 6+ watts/kg for males and 5.5+ watts/kg for females.&nbsp;
&nbsp;
Tips to improve your metrics:
<ol style="text-align: left; padding-left: 30px;">
<li aria-level="2">Consistency
<ul>
<li style="border-top: none; padding-bottom: 0;">Showing up to class on a regular basis is a sure-fire way to improve your performance. Consistent classes will improve your technique and understanding in order to push past your boundaries.</li>
</ul>
</li>
<li style="border-top: none; padding-bottom: 0;">Strength Training
<ul>
<li style="border-top: none; padding-bottom: 0;">Simply, if you become stronger, you will be able to apply more force to the pedals which will improve your performance.</li>
<li style="border-top: none; padding-bottom: 0;">Particular movement patterns to compliment regular RIDE classes:
<ul>
<li style="border-top: none; padding-bottom: 0;">Squat</li>
<li style="border-top: none; padding-bottom: 0;">Lunge</li>
<li style="border-top: none; padding-bottom: 0;">Hinge</li>
<li style="border-top: none; padding-bottom: 0;">Core/bracing</li>
</ul>
</li>
</ul>
</li>
<li aria-level="2">Keep the gears up during rest periods
<ul>
<li style="border-top: none; padding-bottom: 0;">An unexpected way to improve your output as majority of riders like to focus on working really hard when required. But if you can keep your gears up and watts higher during the recover, it is the best way to improve your metrics. The way to control this, is to make sure you can still feel resistance during recovery and keep the intensity at no more than a 4 or 5 out of 10. This will feel like there is drag on your legs, but you can still catch your breath and recover for the next bout of work.</li>
</ul>
</li>
<li aria-level="2">Explore upper end gear ranges and beyond
<ul>
<li style="border-top: none; padding-bottom: 0;">During class, the coaches will make gear recommendations based on the rpm and workload. Starting to explore the top end of the range will mean that you will increase your output in comparison to previous classes. And you may even like to explore gears that are higher than the coach is recommending. It would be advisable to only take gears above the range at the maximum intensity. If you take extra gears early, you may miss out on the intended plan by the coach.</li>
</ul>
</li>
<li aria-level="2">Stay in control when sprinting
<ul>
<li style="border-top: none; padding-bottom: 0;">A sprint is not an exact rpm, it is a maximum effort from the rider. Very often, coaches see guests moving as quick as they can without control. It is better to move a little slower with more resistance to achieve your maximum output.</li>
</ul>
</li>
<li aria-level="2">Start strong
<ul>
<li style="border-top: none; padding-bottom: 0;">Once the warmup is complete, give the first half of the class a real go. As you have control of the gears, if it means tapering back as the class progresses, that is completely fine. We are guarding against leaving the studio with the thought of &ldquo;I had more in me&rdquo;.</li>
</ul>
</li>
<li aria-level="2">Fuel your performance
<ul>
<li style="border-top: none; padding-bottom: 0;">This will depend on the time of day that you attend class. If you&rsquo;re a morning person, ensuring you have meal that includes carbohydrates the evening or night before. If you&rsquo;re an evening person, make sure your carbohydrate intake is in the region of 3-4 hours pre-class to digest and utilise your carbohydrates.</li>
</ul>
</li>
<li aria-level="2">Be patient
<ul>
<li style="border-top: none; padding-bottom: 0;">Progress isn&rsquo;t linear. Your performance will be affected with may external factors such as stress, sleep, menstrual cycle. You may improve class-to-class at the beginning but thereafter your metrics are generally improving month-to-month, that is great progress.</li>
</ul>
</li>
</ol>
&nbsp;
If you need any help, make sure you ask one of the coaches after class. They can provide you with guidance and even a gym program if required. Be curious, ask questions, and improve those metrics!&nbsp;

RIDE45 Blog Post

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Fancy being part of Dublin&rsquo;s leading RIDE team!?&nbsp;
Here&rsquo;s what it takes ;)&nbsp;
The Audition:&nbsp;
Successful applicants will be invited to attend our audition day August 12TH at our Windmill Lane studio. You will be asked to prepare 3 contrasting tracks to show us who you are and what you&rsquo;ve got!&nbsp;
&nbsp;&nbsp;
What do we look for?&nbsp;
Talent, charisma, presence, uniqueness, and an ability to hold your nerve under pressure.&nbsp;
&nbsp;The more YOU, you are, the BETTER!&nbsp;
&nbsp;Our future trainees should be friendly and approachable, play great music, bring the vibez, and control energy of the room through incredible coaching and programming!&nbsp;
&nbsp;&nbsp;
What happens if you get through?&nbsp;
When you get through auditions, you will be Invited to the training weekend on the 19th &amp; 20th August. During this weekend you will be given the tools to deliver our Perpetua RIDE classes. Following your training weekend, you will be given a timeline with specific requirements to be met. You need to complete the training to make it to the podium, and not everyone will make it.&nbsp;
Commitment, courage, passion and an eagerness to learn is what will get you there. And it&rsquo;s all worth it in the end!!&nbsp;
&nbsp;&nbsp;
Why is it worth it?&nbsp;
Not only do you get multiple benefits of being a coach at Perpetua Fitness, but you get to be part of the leading studio in Ireland for RIDE. We are always pushing the boundaries and each other as coaches, it&rsquo;s the perfect environment for you to succeed.&nbsp;
&nbsp;
Are you ready to MAKE YOUR MOVE?&nbsp;
&nbsp;Apply <a href="https://forms.office.com/Pages/ResponsePage.aspx?id=0do3dHYwMU-5LtWzzJxN3I_xSxAdEW5Kpk4BUOw6oINUMlE0TjlRQ1VIVlBTNlFOUThGV1dXN0pWUiQlQCN0PWcu" target="_blank" rel="noopener">here</a>&nbsp;
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RIDE AUDITION BLOG POST

by Chris Loh, Perpetua RIDE Coach
It has been said that the best athletes in the world are the ones that can recover the quickest. Take Crossfit Games Champion, Mat Fraser, who said that up to 2015 he had done everything he possibly could inside the gym to push himself to the limit, which resulted in a second place in the Crossfit Games.
This spurred him on to look at his recovery and elements outside of his &ldquo;usual&rdquo; training in order to give him an edge. He then went on to win every Crossfit Games since 2016. In 2019 he was quoted saying; &ldquo;Any piece (of recovery) I can grab now to help my preparation for tomorrow, I&rsquo;m doing it.&rdquo;
&nbsp;
<h3 style="text-align: left;">What can we learn from elite athletes to optimise our own training and performance?</h3>
Firstly, we must objectively assess our current fitness levels and ability to recover from training stimulus. Everyone will differ in this regard depending on training age (number of years that you have trained and/or exercised), type of training you have done, gender, genetics, stress management and much more.
Over time, you&rsquo;ll develop a sense of how your body is feeling but this skill is built by experiencing a range of differing training stimuli and feelings of recovery (and lack thereof.)
There are a range of products that can be used to assist with this process. Any fitness tracker, chest straps or rings that give you the ability to measure&nbsp;Heart Rate Variability (HRV)&nbsp;will prove most useful.
&nbsp;
<h3 style="text-align: left;">What is Heart Rate Variability?</h3>
Heart Rate Variability (HRV) is a measure of the variance in time between heartbeats. Your heart should not operate like a metronome, and the more variance between your heartbeats, the better you are equipped to deal with stresses.
HRV depicts the balance of your autonomic nervous system (responsible for non-conscious bodily functions: heart, liver etc.) and in particular; the relationship between your sympathetic nervous system (SNS) and your parasympathetic nervous system (PNS).
<blockquote>
The Sympathetic Nervous System (SNS) is the part of you that is reactive to stress/stimulus which can be caused from training, danger, illness, psychological stresses etc.
The Parasympathetic Nervous System (PNS)&nbsp; is associated with rest, relaxation, absorption of nutrients and essentially responsible for all thing&rsquo;s recovery.
Heart Rate Variability (HRV) results from the SNS and the PNS simultaneously sending signals to your heart. High Heart Rate Variability means that your body is responsive to both sets of inputs and your body system is capable of adapting and performing.
</blockquote>
&nbsp;
It is worth mentioning that the body cannot tell the difference between doing a heavy squat or running away from a tiger &ndash; hopefully when the tiger sees how much is on the bar, it will more likely to try spot you than eat you!
If we are constantly in a Sympathetic Nervous State, we become fatigued and it can negatively impair our cognition and feelings of well-being. This is what happens when we overtrain and/or don&rsquo;t properly recover.
<hr />
<a href="https://www.whoop.com/thelocker/heart-rate-variability-hrv/">[READ: Heart Rate Variability as a Marker of Fitness]</a>
<hr />
<h3 style="text-align: left;">Why do we need SNS stimulus?</h3>
If you&rsquo;re reading this, you&rsquo;ve probably undergone stimulus from training/exercise to improve your fitness, performance or body composition. Stimulus &ndash; whether physical or mental &ndash; is essential to creating adaptations to progress.
This can be applied to any walk of life. When you think of &ldquo;experience&rdquo; required for a job &ndash; that&rsquo;s essentially exposure to stress/stimulus which a person has adapted to, making them capable to complete the job. When applying this to exercise, we can experience muscle soreness or fatigue to our central nervous system but once recovered, we can progress in intensity.
On the subject of muscle soreness: this should not be used as a barometer of how hard you have worked; but it is a signal of recovery required.
<figure id="attachment_2872" class="wp-caption aligncenter" style="text-align: left;" aria-describedby="caption-attachment-2872"><img class="wp-image-2872 size-large" src="https://perpetua.ie/wp-content/uploads/2020/03/Yoga-at-Perpetua-Fitness.jpg" alt="Yoga with Yas and the Perpetua fitness team" width="525" height="394" />
<figcaption id="caption-attachment-2872" class="wp-caption-text">Yoga is a great form of recovery after a hard training session.</figcaption>
</figure>
&nbsp;
<h3 style="text-align: left;">What can we do to promote a PNS state?</h3>
<h4 style="text-align: left;">Sleep</h4>
Sleep is fundamental to recovery. Sleep deprivation is so common that many cannot tell whether they are deprived or not. Feeling tired seems normal. Adults require 7 to 9 hours of sleep per night and sleep is not something that we can &ldquo;catch up on.&rdquo;
If you do not get enough sleep, the number of hours missing will compound. Many people might think that getting 6 hours or less is sufficient and simply do not have the time to sleep more than that. If this is you, just remember that you will sub-optimally perform (both cognitively and physically,) if you are consistently sleep-deprived.
Ways to improve your sleep:
<ul style="text-align: left;">
<li>Consistent sleep schedule</li>
<li>Completely dark room</li>
<li>Cool room temperature</li>
<li>Reduce screen time pre bed &ndash; or use blue-light blocking glasses</li>
</ul>
<h4 style="text-align: left;">Friends and Family</h4>
Humans are social beings. Spending time with loved ones and in company that you enjoy can be a massive stress reliever and is a great way to promote a PNS state. This is often an area overlooked when stress management is being reviewed but has a massively beneficial effect.
<h4 style="text-align: left;">Nutrition</h4>
Consuming adequate nutrients is crucial for recovery. Protein is the most spoken-about nutrient in this regard because it is fundamental to building and restoring muscle tissue. But Carbs are important as well. Consuming an adequate amount of carbohydrates allows your body to restore energy in order to perform again.
And don&rsquo;t forget &ndash; food should be enjoyed and promotes a dopamine (happy hormone) response which coincides with a reduction in stress response.
<blockquote>
Tip: protein servings per meal should be 0.4 to 0.5 grams per kilo of bodyweight spread over 3 to 6 meals per day &ndash; try have equal protein servings in every meal rather than loading all your protein into one meal.
Note: Dieting/eating in a calorie deficit is a stressor. During times of dieting, your ability to recover can diminish and sleep can become affected. In periods of dieting and fat loss, be aware that performance and muscle gain conditions are sub optimal.
</blockquote>
<h4 style="text-align: left;">Disengage</h4>
Doing things that give you enjoyment can help you disengage and reduce stress. Walking, reading, golfing, and fishing are a few of my favourite ways to disengage.
Your ability to recover will determine your results from training and exercise. There is a euphoric feeling to having a few good days, weeks and months in the gym.&nbsp;But maybe before your next bout of training, consider what recovery measures you can put in place first and then fit your training around that.&nbsp;If you have a coach, they will likely have taken this into account when designing your program. So train hard, recover harder and get the best results of your life.
<hr />
OTHER ARTICLES YOU MIGHT LIKE
<a href="https://perpetua.ie/blogs/how-to-warmup/" target="_blank" rel="noopener">How To Warm Up Properly</a>
<a href="https://perpetua.ie/blogs/what-is-health/" target="_blank" rel="noopener">What It Means To Be Healthy</a>
<a href="https://perpetua.ie/blogs/iron-vitamin-c/" target="_blank" rel="noopener">Iron + Vitamin C: A Dynamic Duo</a>

It has been said that the best athletes in the world are the ones that can recover the quickest. Take Crossfit Games Champion, Mat Fraser, who said that up to 2015 he had done everything he possibly could inside the gym to push himself to the limit, which resulted in a second place in the Crossfit Games.

The Importance of Recovery

Pedal into Perpetua Fitness' Ride 45 Blog for an exhilarating journey through our signature cycling classes. Experience the thrill of Ride 45 like never before.

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