Spinning Exercise - FOUR LOOPS

It has been a beautiful fall week so far, the leaves are changing color and the air has a crisp feel to it. I love when the wind picks the leaves up off the branches and slowly floats them down to the ground. You can hear the crackle of the brown, yellow, red leaves as they find their new home far beneath them. Fall is my favorite season, fireplaces, sweaters and homemade soup. I decided to do something a little different with my classes this week, to celebrate the season. This workout consists of four loops each starting with a climb,then a downhill flat road, thirdly an uphill step climb and a recovery flat road. We are going to do this loop four times with the third loop being the hardest one. I also did one song per work effort which I don't like to do, you shouldn't stop working when a song ends, but I was doing something different, so here we go...

Here comes the rain again 5:05 Eurythmics
(due to the fact that it was raining the first night I did this ride)
Explain the loops and that there are four of them, built up the first two loops, work hardest on the third and power through the fourth loop until the end. Cue Breathing and form

Cobrastyle 3:00 Teddybears Slim and Mad Cobra
Add tension to 7 out of 10 stay in the saddle, gradually add tension until the 2:00 minute mark, then push through it to the end, Breathe and get the thighs working deep into the muscle

The Race 3:16 Yello
17 seconds to remove the tension and find your flat road (5 out of 10 tension level)
get ready to go downhill, one minute race pace, starting at 17 seconds into the song, hold for a full minute, Breathe, relax the upper body, loosen up the grip, slow down at 1:17 into the song, the song slows down then, one minute to catch your breathe and repeat second one minute race pace starting at 2:17 go until end of song

Stacy's Mom 3:18 Fountains of Wayne
Time to go uphill, add tension (7 to 8 out of 10) and stand up, pull the legs, pull the knees to the chin and walk up the stairs, imagine the stairs ahead of you, stand up straight, weight over the saddle, breathe and pull, strong relaxed abs and back, adjust your tension as you need it, can increase or decrease, don't hurt yourself, but challenge yourself

Come on Get Happy 1:06 The Patridge Family Flat road reduce the tension back to a 5 out of 10, get some water, first loop completed, three more to go

Some Kind Of Wonderful 3:27
Sit all the back in the saddle, increase your tension to a 6 and concentrate on full fluid pedal strokes all the way around the circle after 2 minutes increase the tension again, work it into your pedal stroke hold until end of song

Struggle For Pleasure 3:51 Minimalistix
Downhill, decrease your tension to a 6 not all the way to a flat road, we are standing for 30 seconds then 30 seconds in the saddle to fast pace, repeat, if standing and increasing your pace is too hard just sit down, if you do stand, DO NOT LEAN, all the weight is over the saddle, head is up, head, shoulders, hips all in a row on a slight angle forward, fast legs but with tension enough to feel the "road" under your feet even when standing. These are challenging so BREATHE!!!

The Way I Want to Be 2:37 The Village Green
Stand up increase your tension back to a 7 or 8 out of 10 and pull your legs up, again picture the stairs and climb! It is only two minutes, you can do it

Yesterday 2:37 The Beatles
Recovery Flat Road, two minutes to recover, grab some water and remember third loop is the most challenging, talk youself into it, this is the hardest loop, give your most effort.

Mama 6:46 Genesis
Two minute seated climb, one minute standing climb, repeat.. increase tension to a 8 out of ten, you can do this gradually or all at once, the point is that this is your biggest hill, make yourself work, you will be proud when you are done! Last 46 seconds of song take the tension down back to 5 out of 10

Move It 2:42
Downhill seated, flat road increase your pace for 30 seconds, 30 second recovery, and again ....BREATHE repeat until end of song

Amazing (Thin White Duke remix ) 3:32 Seal
Standing stair climb, increase the tension to 7 or 8 again and walk up those stairs, cue form, if they are tired have a seat, nothing is more important than form, keep working this is the last part of the hardest loop

Holiday Road 2:11 National Lampoons Christmas
Recovery Flat road, water, breathe one loop left, refocus the energy, more behind you then in front of you

Push 3:57 Madonna
7 or 8 out of 10 for tension, seated climb, cue form, don't lean, work the legs, your foot has a magnet on the bottom of it and it is stuck to that pedal, feel the pedal under your foot all the way around the pedal stroke, fluid, strong, circles
remove the tension for the last 30 or 45 seconds, find your flat road

Black Horse and a Cherry Tree 2:52 K T Tunstall
15 second break, one minute race pace, one minute break, 52 second race pace until the end of the song, breathe, you can do it

Teenagers 2:42 My Chemical Romance
Last set of stairs, flat feet increase the tension, and PULL

Fall for You 3:06 Secondhand Serenade
Home, flat road, water, breathe and stretch, you may need another song after this one to complete your recovery, Four loops down, one great workout completed, congratulations