Q&A with Spinning® Master Instructor, Polona Gosar Rankovic | Slovenia
Posted by Spinning® on Apr 18th 2018
Spinning® Master Instructor, Polona Gosar Rankovic is the mastermind behind the The Grossglockner Challenge, a SPINPower® Master Instructor and you can see her in Spinning Global Rides and Events throughout Europe. Find out more about Polona, her training and why she is one of the most influential master instructors in Eastern Europe.What is your favorite pre and/or post-workout meal?Before a ride, it’s pasta or rice, something simple and easy. Easy and quick to make and easy for body. If I run out of time, I grab a banana or at least some energy bars. After the ride, it is mostly late evening and I make some salads with tuna, eggs, or chicken. My fridge is always full of fresh vegetables, some eggs from a local farm, tuna. No sugar, no sweets.What is your regimen for warming up before a ride?I take at least 30 minutes before I teach to relax, go through the music, profile and focus on the ride and what the goal of the ride is. Also, I always check the microphone and batteries.How do you recover after a difficult ride?After a difficult ride, I first shower and then eat, followed by 1-2 hours of relaxation, either listening to music or just chilling out.Please provide one of your favorite, healthy, quick and easy recipesStuffed peppers with potatoes.Take 1-2 peppers per person and clean them. Grate two potatoes, then add an egg and some salt. Fill the peppers with the potatoes and put them in the oven. Leave there for 30 minutes at 180° C/350° F to bake. Before they’re finished, you can add some sour cream mixed with egg over it and bake. You can also swap the potatoes for zucchini or add some cheese or meat.Please provide an at-home workout or routine that can be done in place of Spinning® for days when one does not have access to a bike.If I do not have time, I do 20-30 minutes workout at home.
- Warm up with jump rope or just easy skipping for 5 min1 min - Squats , Push-ups, Burpees, Triceps, Push-ups (repeat ) 3x3 x 1 min - Abs3 x 1 min - Plank2 x 1 min - Side plank (both sides)