I knew I shouldn't be spinning right after I clipped my shoes into the pedals. My left knee had locked out on the stairs during dismissal, and sitting in Friday traffic didn't help it. Although I didn't get to enjoy the class, I'm sure I would have if I had a normal-functioning knee.
John Kojac lead us on a fairly intense ride filled with climbs. He asked us to push ourselves at a level 10 as we climbed a series of three hills. This type of workout is good to develop length strength, and to train your body to push through pain, which is a necessary skill for racing.