Sayre Masters – Master of Indoor Cycling


I sat down with Lead Cyclist Instructor Sayre Masters at Studio Three to get some insight into how she became a spin instructor (one of my favorites by the way) as well as get the deets on how much the #’s really matter / how much I should be spinning. (Picture at the bottom is after a double we did earlier this week!)

Read the interview below, then grab a bike in her class before they sell out (which they do every time!).

How did you become a spin instructor?

After college, I moved to NYC to pursue a career as a professional dancer/choreographer. While auditioning and performing, I was also working part-time behind the desk at a popular cycling studio. At first I was absolutely terrified of the bike, but I started taking classes (it was free – and in NYC if it’s free, you take advantage). One or two classes a week quickly turned into taking class every day, sometimes twice a day. I completely fell in love with indoor cycling.
After saying “no” a lot, I eventually decided to say “yes” to myself, and the thought of being the one leading class on the podium. I auditioned and was accepted into the training program for the company I was working for. After an intensive 10 week training program, I was teaching classes in New York City and in Brooklyn. Fast forward about two years, and I’ve found a lovely home with Peloton and Studio Three in Chicago! 

Is it exhausting to teach 2 classes in a row? Where do you find the energy?
It’s definitely physically exhausting, but even more than that, it’s mentally exhausting. Teaching one class, let alone 3+ classes a day requires a lot of brain power and mental strength. I can honestly say that I get my energy from teaching class. When you put 65 people in a room together and have them sprinting and climbing, there’s a lot of energy that can be harnessed. I use it, and encourage my riders to do the same. I get excited for my riders, their achievements, their breakthroughs… that’s what keeps me going. Also coffee. I love coffee.
What workouts do you do outside of spin?
 
I try to incorporate a yoga class at least once a week, and some form of strength training at least 3 times a week. I also love a good boxing class! 

 
How many times a week should we spin?
 
If Indoor Cycling or “Spinning” is your only form of cardiovascular exercise, I would say 2-3 times a week is a great number for the majority of people. It’s going to be different for everyone based on your fitness goals.
Is it expected that our scores should gradually increase as we continue to take class?.
 
Scores are always going to fluctuate, but generally speaking… yes! Your score (or your total output) is the result of a mathematical equation which measures how much work you’ve done over the whole ride. If you’re pushing yourself the same amount every time you ride, you should, and will maintain the same output. Continually challenging yourself, and pushing your limits with each class will absolutely cause your average total output to go up!
Should we be focusing on our #’s? Sometimes I kill it in class and sometimes I don’t do as well, but my body feels just as tired….
Numbers are a wonderful way to track progress, but your bike doesn’t know you, YOU know you! There are so many variables that go into how you perform during a ride, and how you feel afterwards. Things like what you had to eat that day, how much sleep you’ve gotten, the bike you’re on, the instructor, the music that’s playing, etc. Above everything – always listen to your body, and if your numbers aren’t as high as they usually are that doesn’t necessarily mean you didn’t get as great of a workout.
 
Is it good / safe to do doubles or even triples?
 
In my opinion, if you are really giving 100%… one cycling class is enough. Doubles aren’t bad, or unsafe if you’re smart about it. Again, listen to your body. When it comes to tripling, that’s when things can get excessive. Taking a cycling class three times a day means you’re fatiguing the same muscles, in the same way, over and over… and over. If you want to sweat three times in a day, vary your workouts so you can crush it every time and give your muscles time to repair themselves. For example, try doing cardio, strength training, and some sort of active recovery like yoga.
How should we nourish ourselves post spin class?
 
Diet and exercise have a symbiotic relationship. If you want to get the most out of your workouts, it means making sure you’ve fueled your body with the best nutrients. After a cycle class, it’s fluids and protein within 30min. I’m terrible at drinking enough water, so I always make myself finish a full water bottle before I leave the studio. Protein shakes/smoothies/bowls are easy to digest, and are usually my grab + go protein source of choice. If I’m teaching/taking my last class of the day, I’ll have more of a meal with lean protein, and complex carbohydrates. My personal favorite being grilled fish tacos!
 
What do you like to do for fun when you aren’t spinning?
 
Cooking, dancing, or writing… If it’s nice outside, I’m by the water, or on a rooftop.
syre
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