Spinning Tips - Learning

Learning it is something that we did as kids everyday without thinking about it. You went to school with your friends, and somewhere along the day, you picked up some new knowledge. I miss doing that. I believe that as people settle into their life and move day to day to day, you get stuck, you stop having fun, you stop learning, you stop paying attention to what you are doing or how you got there. How did you get to work today? Do you remember the drive? I have been trying to be more present to my situations and learn more by doing so, if we just sit back and observe, we will absorb something, at least that is my theory. I have been trying to learn more and more about the human body and cycling. I am concentrating on learning about how you burn calories and how to do so effectively. If you want to lose weight, you need to move more and eat less, that is it. That is the one golden rule. Move more, eat less. But why? see the predicament? How can I teach people in my class to be more effective if I cannot explain to everyone exactly how the process works. That is what I am currently working on now.
I know that you burn calories in two different ways, sugar and fat. Sugar is usually burned first because it is readily available and it goes quickly, fat is burned second and it can sustain you longer. It is my goal to convey this into (easy to remember) basics that will help me and hopefully help you.

Today's ride " THE MONDAY" music picked by Steve Syers

1. Open your Eyes - Snow Patrol 5:41
Warm up at your flat road

2. Barely breathing - Duncan Sheik 4:15
Standing flat, increase tension so the legs slow down, pull the legs up, remember when you are standing the motion of your legs is up and down like a piston engine, Breathe get ready for a hard cardio set the next 4 songs

3. Sandstorm - Da Rude 3:47
Flat road tension, start as soon as the song does, 30 sec sprint, 30 rest, repeat Breathe the same all the way thru the song don't change your breathing just because your riding is accelerating and decreasing, keep the breathing steady, longer out than on the way in. Breathe breathe breathe!!

4. Zion - Fluke 4:33
Increase tension so you can stand enough to feel your pedal stroke all the way around. Standing fast jog, breathe. Bring the Heart rate down from the accelerations we just did above, keep a steady breathing, just concentrate on blowing out, you will naturally breathe in, just blow, blow, blow

5. Blood is Pumping Club Mix - Voodoo & Serano 7:43
One minute at a flat road, grab some water. Keep tension at your jogging/running tension. This is your hardest song today. 30 second out of the saddle fast run, 30 second in the saddle, repeat. AGAIN keep breathing the same!! Just give yourself 90 seconds to commit to this set and keep breathing after 90 seconds your body will readjust and figure out that what you are doing, just breathe, trust me you will make it

6. Lost(radio edit) - Sunlounger & Zara 3:27
Standing fast jog, like in number 5, breathe, you are almost there! Relax the neck and watch form here people are going to want to lean on those handle bars, positive coaching,! BREATHE!

7. Hotel California - Eagles 6:30
Decrease the tension a bit, grab some water, slow down the feet, bring the heart rate down to 70% or below, Breathe, this is your break song, you are about to have sweat continually pouring down your back, neck, arms, etc. After about 2 minutes and the class begins to start talking, this is perfect right where you want them, increase the tension to really slow the legs down, take nice slow deep breathes explain next song

8. The Wings - Gustavo Santaolalla 15:00 ( I mixed too versions together to achieve the 15 min time)
This is the 75% song, you object is to maintain, MAINTAIN 75% MHR for 15 minutes, you are comfortable and can talk but not without effort, it is a marathon song, not a sprint. Settle into the saddle, THINK about your form, how you feel right now. You are tired but not exhausted, tap into that energy in the room and use it, use the tension to push your feet into a fluid effortless movement around that pedal stroke. Never mind that is it 15 minute song (and one I never attempted before) your goal is to relax the upper body, tap into your mind strength, breathe, breath is your fuel, control it, use it, let it drive you. This is where you change your body, change your metabolism, grow your aerobic endurance, help save your life. Breathe

9. Hurt - Christina Aguilera 4:04
You are home, take some tension off, sit up straight, Drink, Breathe, congratulate yourself for a great ride, YOU DID IT! You made it, Stretches

10. Superman - Five for Fighting 3:45
More stretching and heart rate check for those not wearing monitors, hopefully you will get one soon!

Keep breathing and learning, I will try to do the same.
Thanks for reading