Spin® Life Blog

Q&A with Spinning® Master Instructor, Polona Gosar Rankovic | Slovenia

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.Polona1What 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)
  • Stretch
What type of weight/strengthening exercises do you pair or alternate with Spinning?Actually, I am not such a big fan of strength training, but since I need it, I do Ugi® for 30 minutes 2-3 times per week and 30 minutes of abs and core training 2-3 times per week. I also do circuit training for 30 minutes 2-3 times each week. I like to run so if I’m not taking Spinning classes. Running is my second choice of cardio training, with Stair Mill being a close third.What is your favorite motivational song?I am generation of House and Trance, but thanks to Spinning, I started to listen to other genres, and love rock. So my favorite song would probably be AC/DC’s “Thunderstruck” and Kid Rock’s “Born Free”.Do you have any tricks or phrases that you say (or think to yourself) during a difficult ride or climb?I had few situations that made me stronger in life, so whenever I am in situation that I need to deal with, I think about those situations and tell myself “If you survived that than this climb is nothing.”The journey is more important than just achieving the destination. The road on the way to victory will teach you more about yourself and have you react in difficult times.How do you pace yourself and continue to build throughout the ride?I have been in the sport for a long time, so knowing me, it is not so hard. It is easy to pace yourself if you know and listen to your body. So even if we do team rides, I first listen to myself, gain a feel for the day and this moment, then do the ride.How do you make Spinning more fun for new participants? (example: family rides, themed classes, etc.) As a club manager, we use everything from team teaching, theme rides, and visualization rides. We organize challenges, marathons and special rides, many things to keep members engaged and motivated to train. As an instructor, you need to know your riders, when you know them you also give them what they need. They come to relax in making them smile and training is important.What is one piece of equipment (ex: HR Monitor, saddle pad, earplugs, etc.) that you find necessary for your workouts?I always use a heart rate monitor.Can you give an example of movements or techniques for targeting specific parts of the body (ex: thighs, calves, glutes, arms, etc.)If you want to have nice glutes, than focus on pedal stroke. We tend to pedal using mostly quadriceps and pushing down the pedals. So to build good glutes, you need to focus on pedal stroke and actively pulling legs up, so that you use muscles through a full circle.How long before a workout should you eat a meal?I recommend an easy meal 2-3 hours before a ride.What tips do you have for beginners regarding bike set-up for their height/dimensions?Tell the instructor that you are new to program, and he or she will complete a proper bike setup with you and ensure that you will be safe and comfortable. Proper bike set up is essential to having a good, enjoyable experience and remaining injury-free during your training.Polona2What’s your favorite Spinning® term or phrase?If it does not challenge you it will not change you.What are the benefits of becoming a Spinning® instructor?The benefits are becoming a part of amazing team of instructors, trainers and fans that will grow as a person. You are helping people achieve their fitness goals and lead a happier, healthier life. Knowing you make their lives better is a great responsibility and opportunity.How do you get back on track after a vacation, injury or when you fall behind on your goals?I am pretty disciplined person, so I fight more with taking time off. That is bigger challenge for me. But I try to listen to my body so that I do not get burned out. Running a couple of businesses made me more organized and I know timing is crucial, so I just do it when it is on schedule.Do you have themes and profiles for your Spinning classes that you would like to share?Try a 90-minute Endurance Energy Zone™ class only in the Seated Flat and with a steady heart rate throughout. It’s a challenge for both instructors and riders.How do you motivate yourself when you are having a difficult day, or do not feel like getting in the saddle?I think about how you feel after a ride. That helps me push myself to do it. We are all human and have our bad days. The difference is how we react. When I remember that exciting and relieved feeling at the end of a ride, I feel motivated to get back on the bike.When is your favorite time to lead or take a Spinning class?I am more morning person, so for me classes from 6:00 to 8:00 AM are perfect. But I do advise my members that they need to listen to their bodies and choose the right time for them, and you need to stick to that time. Do not work against your body.MI-Group-Bike-RideWhat is your favorite thing about your job as a Spinning Instructor? To be able to help members achieve their goals, be better in all area of life. We do change people lives and it is a huge responsibility and privilege. The greatest satisfaction is when they are coming back to your classes.What is your idea of a perfect day?Wake up early, have a cup of coffee, take out my running shoes and go for an easy run in the forest before everybody is awake. Shower and breakfast and, if I am free, an easy day of hiking or walking, closing the day with a nice romantic comedy (I am a girl after all) and glass of wine.In my gym bag you’ll find extra training gear, shower gel and mascara.The number one thing on my bucket list is buying a road bike. I said would never do it, but after taking my first ride with my teammates in Portugal, I changed my mind.When I’m not teaching, you can find me in my gym.