Monday, January 4, 2010

Spin Routine - High Intensity

New Year, yes everyone gets a new slate, an excuse to start over, "this year will be different, this will be the year I ......," you fill in the blank. I did my first ever endurance ride on January 2, 2010, I had to SELL it to my regulars and I still think some of them didn't get it. I call the long steady one pace, light to medium tension(flat road)the 75% song. I don't know if they bought into the whole selling pitch that I was slowing dropping into their heads class after class.."this is it, this is where you change your body"......"You are now burning fat, dumping those fat cells into your blood stream, whittling away at your waist, love handles, etc" "Breathe" you can't burn fat without oxygen.... It didn't go as well as I planned, I had a hard time grabbing their attention and keeping it. I talked too much, didn't trust myself or them, but I DID it and so DID they, it was a success.. but that will be another ride to post.
Today it was all about HIGH intensity, throwing the heart rate up and bringing it down, burning lots of calories (not all from fat, which is where you want to burn them from, but again another day)

Warm up
Horse with No Name 4:09 Crosby, Stills, Nash & Young

Explain the profile of the class, the goal is to reach your High intensity 9 out of 10 on the RPE(rate of perceived exhaustion scale) or 85% and higher for the Heart rate monitor gang. Think about surges of confidence, bringing the heart rate up, being able to push it and then control the heart back down. and of course BREATHE

It Wasn't Me (edit) 3:47 Shaggy
Standing Flat add a bit of tension, work the legs, push all the way through the hip, explain the next song, the first push up....

Blood is Pumping Club Mix 7:43 Voodoo & Serano
Increase tension to a 8 out of ten, you should feel like you are in the sand, efficient smooth pedal strokes, lots of power, now you are going to push out of the saddle for a 15 second standing run, you won't be going very fast, but you will be exerting a lot of effort, 45 second recovery. You can stay seated for these and if at any time you feel pressure or pain in your knees, you have TOO MUCH TENSION on, don't do it, this is suppose to help you, not hurt you. Never let a rider feel like they can not do a drill you are instructing, everyone needs to work at their own level. Repeat for 3 total 15 second surges, 45 second recoveries, then increase to 30 second surges, 30 second recoveries, up to 1 minute surge, 1 minute recovery, add or subtract as necessary. UGH!

Short Skirt/Long Jacket 3:24 Cake
Keep the tension, seated climb, breathe! Recover the heart rate after 2 minutes decrease the tension to your flat road ( 5 out of ten for tension) get some water and get ready for an interval song, the next high intensity push

C'mon N' Ride It(1996) Quad City DJ's
30 second standing run, 30 second standing climb with a bump up in tension, decrease tension down to flat road and in the saddle for 30 seconds nice steady pace, your cadence or pace should remain the same regardless of your position, that is where the challenge is. Smooth steady breathing, that is the only way you will survive this song, if again at any time you lose control of your breathing just remain in the saddle and recover, then STAY in the saddle and only increase your cadence during the change in positions, it is more important to concentrate on your heart rate and breathing then to try to do positions with incorrect form, this is for your heart..repeat interval as above

Sympathy for the Devil 6:28 The Rolling Stones
Back to the flat road one minute to bring heart rate down to 75 or lower, water, stretch the back and neck, now in the saddle, rolling hills, increase tension just a bit to a 6 for 1 minute, same pace and move, decrease for one minute, etc..

A little less Conversation(JXL Remix)O 6:22 Elvis Presley
5 minute standing fast jog at a tension where you need to push and pull those legs, endurance here people, keep moving, this is your last hard high intensity area, Happy New Year!!

The Boys are Back in Town 4:30 Thin Lizzy
Have a seat, breathe, recover, get the heart rate back under 75%, you may stand or sit as needed, but watch your form, don't get sloppy

New Year's Day(Vocal Extended Mix - Ferry Corsten Remix)9:42 my favorite song, you guessed it the 75% song 9 minute ride, close your eyes and just breathe, enjoy the control you just exhibited over your body and heart rate, nice flat road, almost home

The Captain of Her Heart 4:34 Double
Cool down and stretches.. Boo YAH!!