Monday, March 30, 2009

Spinning Tips - Find "it" on the Bike.

It was over 90 minutes of riding on the bike when I hit my "zen" place. I was covered in sweat with it dripping down my already drenched back, running into my eyes so much so that I couldn't keep them open for more than a minute. My heart rate was at 77% MHR and I was in heaven, my feet were pushing forward to the techno beat blasting through the speakers. I grabbed the towel from my already soaked handle bars wiped my eyes and looked up to see the riders in my class. And I saw it ....I saw that a few of them "got IT" they were in their "zen" place. A place where you are yourself, no one else... no responsibilities, no rules, no negativity.. where you are athletic and untouchable. It is one of the best places in the world and if I could help someone else get there even for just one moment, it has been a great day, it WAS a great ride. I LOVE MONDAYS!! ( I taught two 60 min cycle classes back to back)

Here was the playlist that I used

Total time 55:11

Warm up
1. Today is Tomorrow(radio version) 3:31

Tell them the goal for the workout, the first 20+ minutes you are working in your anaerobic zone to work off all the sugar, then we will work in our fat burning zone to teach your body to burn fat

2. We will Rock You Queen 2:03 ( I edited the song and only used the first 2 minutes)

Had them sit up straight added more tension and breathe get the heart rate up in the saddle MHR 60-70%

3. This is What You Need (Martin Accorsi Remix) Nick Terranove & Austin Leeds 5:54

Medium to light tension Fast flat road "race pace" for 1 minute, 30 seconds recover keep breathing the same repeat MHR 75-85%

4. This Time (Klaas Remix) DJ Antoine 6:23

Standing Run Medium Tension enough where you can feel it on the push and pull, 2 minute run, 30 sec rest, 3 min run, 1 min rest MHR 80-90%

5. Anything is Possible (Tunnel Trance Force Full Length) ACCUFACE 6:29

Flat road Medium to light tension 2 min "race pace", 1 min rest, 1 min "race pace", 30 sec rest, 30 sprints, 30 sec rest until end of song MHR 75-90%

6. Blue Jeans Jessie James 3:55
Medium to Heavy tension standing climb MHR 60-70% Into fat burning zone, consistent breathing, have them visualize their body dumping fat cells into their blood stream

7. Somekind of wonderful 3:27
Heavy climb in the saddle, cue breathing keep MHR between 70-80%

8. Mama Genesis 6:46
Start at medium tension maintain same HR for entire song MHR 70-75% increase tension at 1min, decrease next min, increase at third min, etc. Cue breathing "make your body use FAT for fuel, keep yourself in your fat burning zone"

9. How Far We've come Matchbox Twenty 3:31
One more high power song so you can settle into the next one. Medium tension increase pace on chorus of song MHR 75-80%

10. Lost (Aly & Fila Remix) 8:28 Sunlounger Feat Zara

Medium tension, you feel like you are riding through pebbles, maintain your pace for 7 minutes at MHR of 70-75%, build your energy for the day

11. Don't Worry, Be Happy Bobby McFerrin 4:52

Cool Down and Stretches

Have a great week, I hope you find your "Zen" place at least once these next few days.

Wednesday, March 25, 2009

Spin Music - Pyramid Playlist

Pyramid playlist

My sons are very athletic and work out hard every day practically. On a ride home from practice, they explained the work out that they just finished, it was exhausting for them. I found my inspiration, sometimes it comes to you at the most unusual times, it could be a song on the radio, a quote that you read, a thought that just doesn't leave your mind, a conversation that is overheard at work, you always have to have your mind open to new ideas, new ways of training. If you are the instructor it is your "job" to find what inspires you and let that inspire others, it is a constant journey, one that I have just started to enjoy. My son explained that his workout consisted of a pyramid type journey, you work your way up and then back down, simple but exhausting....... that is the object here to exhaust yourself, so this was not my first class but one that I thought I would share.

Warm up Total time 58:47 minutes
1. You get what you give(don't think that is the name of the song) - The new Radicals 5:03
explain the pyramid and the goal for each interval, the goal for the workout
2. Sandstorm - Da Rude 3:46
sprint for 30 seconds, rest for 30 seconds and repeat until end of song
as with all fast flat roads, MHR 85%- 90% or RPE of 8 or 9 out of a 10
do not bounce in your seat, push all the back in the saddle, feet flat, breathe and watch your
HRM and form
3. Untouched - Veronicas 4:14
Standing with medium tension MHR at 80% or RPE of 7 or 8 , "running" for 1 min then
'jogging' standing to recover for 30 seconds, repeat
4. Wonderful (Dave Aude's Nu Romantic Mixshow) - Annie Lennox 5:32
Medium tension MHR at 75% or RPE of 6 for 5 minutes straight in the saddle
you can always increase or decrease these time frames depending on your class
5. Fighter - Christina Aguilera 4:06
Heavy tension in the saddle MHR at 70% or RPE of 5-6
6. Zion - Fluke 4:33
Hover stance ( standing, hands at three, weight in your legs and butt, "hover" over your
saddle, stomach pulled in, this is about FORM not speed) MHR at 60% or RPE of 5
7. Throb Megamix - Janet Jackson/Madonna 4:40
"Jumps" for one minute, recover one minute repeat ( Jumps are also called "speed bumps")
MHR to 80% or RPE of 8 on excertion points (TOP OF PYRAMID now reverse it)
8. Hey Ya - Outkast 3:57
Hover stance (refer to number 6)
9. Best of You - Foo Fighters 4:16
Heavy Tension (refer to number 5)
10. A Little Less Conversation(JXL Remix) - Elvis Presley 6:22
Medium tension MHR 75% in the saddle ( refer to number 4)
11. La Grange - ZZ top 3:34
Running (refer to number 3)
12. Move Your Ass - Scooter 3:52
Sprint (refer to number 2)
13. Fade Into you - Mazzy Star 4:56 Cool Down and stretches

Enjoy!

Spinning Tip - Teaching The First Time

Butterflies in my stomach, or rather a knot.... why did I say yes, what is wrong with me? I got on my bike, trusted letter "p" adjusted the handle bars, the seat, made sure I had water. I got off my bike went and turned on my ipod after figuring out how to exactly set it up, put the batteries in the microphone, turned the fans on low, turned the lights off. Now I am ready, now I climb onto my bike and clip in my shoes, the music starts and off we go....
That was teaching my first spin class, it was on a Monday in November of 2007, I can hear my first song in my head "days go by" by Dirty Vegas. I have taught many a class since then and feel that I have grown into the role as well as changed the way I ride now. It is more of an experience and a place that I can be myself.