Spin Routine - Race Day

Race Day
Sympathy for the Devil Rolling Stones 6:28
Warm up set the stage for a "race" day, heart rate should be between 75% to 90% the whole ride, this is NOT something I would do on a regular basis. It is a RACE! Push yourself to get past your barriers and maintain that high heart rate, you WILL be tired at the end of today's ride

The Race - Yello 3:16
Classic fast road song. Tension is light but enough to feel, what I call your "flat road" be able to feel the tension all around the pedal stroke, do not bounce in your seat. Start with small accelerations 15 secs, 30 secs, 45 secs, in the saddle flat feet, with a "flat road" in between sets

Don't stop the Music- Rhinna 4:27
Add a bit of tension to bring the heart rate to 80% MHR, stand up, first minute is a fast jog, then the last 3:30 minutes are 30 sec accelerations out of the saddle with a 30 second recovery in the saddle. These should be VERY VERY challenging, you heart rate will jump but don't let it get over 90%, BREATHE, BREATHE, BREATHE!!! This should be one of the hardest songs in the day, imagine it is the beginning of the race and you are shooting out of the blocks, GET YOUR LEAD!

All Summer Long- Kid Rock 4:55
Fast flat road, remove the bit of tension you added in the last song, grab some water and keep on moving, fast fluid pedal strokes keep and hold the heart rate at 80%- 85% this should be a challenge, it is faster than you like and a bit uncomfortable, BREATHE, BREATHE!!! We are in the pack and moving forward

I Hate This Part - The Pussycat Dolls(remix) 8:18
Slow down the pace, breathe, get your heart rate to 75% and concentrate on the perfect pedal stroke. Kick the heel forward over the top of the pedal, wipe the floor back at the bottom of the pedal and pull it up, repeat, left, right, etc. Gradually add small amounts of tension throughout the song, every 1 minute or so to maintain 75% MHR, do not go below, keep the pace!

Samb-Adaigo - Safri Duo 5:58
Stand up on the bike maintain and check HR nice fast jog for 1:00minute, start at 38 seconds into the song at 1:38seconds the song goes soft and picks up again at 2:03, use this break in the song for a water station, let everyone get some water have a quick seat and get ready to run until the song ends.

The Way You Move - Outkast 3:55
Add a bumb in tension seated ride again concentrate on pedal movement, HR will be at 80%, Breathe and move, let the tension push your feel, push and pull, concentrate on the pull. At this point a team passes us and we have to keep moving to just see their last rider round the bend in front of our first rider.

Move Any Mountain - The Shamen 3:25
Remove that bit in tension, stand up fast jog for the whole song, BREATHE,
Breathe is fuel, don't lose control we are almost at the end, KEEP MOVING
Don't give up this is a race and we are only as strong as our weakest link, Life is a marathon not a sprint, KEEP MOVING

Unwritten(Johnny Vicious Club Mix) - Natasha Bedingfield 9:55
Last song of the class, our last pack effort to settle in the saddle and get ready to find the team that passed us and retake our lead!!!
Take the first minute of the song to have a water break and get everyone to breathe, long and loud, blow out longer than it takes to breathe in! Make it worth it, your tension is a at your flat road and you need to push yourself maintain a HR of 80-85%, we are RACING Today! Keep moving, cue speed, FORM, and "positive coaching" all the way to the end. "If you give what you always give you will get what you always get, make this class count today!!"

Feeling Alright - Joe Cocker 4:15
Cool down
You won! Sit up and Breathe Loosen up those legs, slow your breathing, enjoy the riders high!
Make sure that everyone stretches and doesn't get off the bike until their HRs are at 120 or below, please have everyone eat a bit of sugar to replace the reserves we just depleted, and of course eat some protein! Have a great ride and take it easy today! Please have everyone do some sort of exercise the day following this ride to fight against soreness, take that dog for a nice walk!