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.