Spinning Routine - Ice Age

It snowed in for 6 days, I almost felt like we were back in colonial days. We were forced to walk outside to get anywhere and actually spend time with our families. Although the best part of the snow of 2011 was the midnight walk with my husband and all four dogs. It was quiet, cold, peaceful and a perfectly clear starry night. You could see the reflection of the street lights upon the snow. It made it a glittery, crystal-like wonderland. It was so serene, and no one, not a soul was outside. If I let myself think about it, I can actually make it into a scary movie......but we don't want to ruin the moment.
Today's ride is actually nothing special, just a basic move your butt, get sweating, and burn some calories. Here we go

Ain't no Mountain High Enough 2:28 Marvin Gaye & Tami Terrell

This song will just stick in your head all day, as a matter of fact, I am singing it right now. It just gets you into a good mood, doesn't it? Admit it, if you are reading this, you are smiling now ") Warm up flat road

Live Like We're Dying 3:33 Kris Allen

Add more tension up to about a 7 out of 10, stand up, loosen up the joints and breathe, roll the head around, explain the next song

Move Your Ass 3:52 Scooter

Increase the tension about a quarter turn more, standing sprints, or preferable accerlations, 30 second standing pulls, and 30 seconds jog, repeat, breathe

Don't Stop the Music 4:27 Rhianna

30 second recovery, don't sit yet, one minute of jumps and one minute of standing jog, make sure you are clear about the "jumps" sometimes referred to as "speed Bumps". the key is to life the butt off the saddle, and then put it back down, "You ate it, you made it, YOU lift It!!"

I just Can't get enough 9:03 Depeche Mode

Rolling hills, one minute at flat road (5 out of 10) and then one minute at an increased tension, all in the saddle. keep the same pace, this should be challenging people.

Insomina 6:45 Faithless

One minute to get water, catch your breathe, and the next five our a standing run, taking off tenison every minute until you are back at your flat road. Everyone should be complaining now about the heavy tension your at, but remind them, it gets easier every minute. Just keep your chin up off your chest, weight over the saddle, and pull the knee to the chin

Restlessness 8:02 Bastien Laval

Seated flat, one minute to get water, and establish a baseline pace, one they can hold for the full 8 minutes. Now every minute at tenison, a good amount at least up to a 7 or 8 and NOW hold the same pace. AAHHH, you feel it...keep going

Struggle for Pleasure 3:51 Minimalistix

Sprint song 30 seconds on, 30 seconds off

Calabra 2006 3:53 Enur feat. Natasha

Jumps again, one minute of jumps, 30 second standing job recovery, repeat
Cue form! I would rather have them sit then make "messy" jumps

Take Me Home 7:59 Phil Collins

Seated Flat, flat road, one pace for the full length of the song, you got it the 75% song, make every pedal stroke count!!

Going Whichever way the wind blows 2:58 Pete Droge

Cool Down, stretches, probably need another cool down song here

Spin Workout - Sprint Intervals

Oh My God!

My husband turns to me and says "What is the ride about tomorrow?" Good question I think but reply "I don't know, yet" with an attitude of course. I know that it won't be a theme ride, those take time to think out to plan and have to be inspired, just don't have one right now. Then he turns to me and says "Just don't make me do any long hill, or anything for a long period of time, 75% is o.k. but anything else, yuk." So I did what any good wife would do and said "Well then you plan it" and so it was born.

Track sprint work out. Imagine a track, oblong in shape with two straight a ways and two curves, that is it, just a track. And you are going to run or pedal around this track multiple times with break away sprints for 30 seconds each, 30 second of recovery, 30 seconds of speed, then 4 to 5 minutes recovery time. Sounds boring? Easy? Not enough hard work? Hey Jen, where are the hills, jumps, the 75% song? I know that will be the response for my usual Saturday crowd. "Oh Great another, lack luster cycle class" I can just hear it now.

So the Club opens just on time, we all pile into the group fitness room, freezing, grab our bikes, move them out of the haphazard line that they are placed in, and set them up. 8:00am starts, and everyone still is talking, coats still on, blah, blah, blah. We should be starting already, my mind says. I just close my eyes (yes that is correct, sitting on a bike in front of 12-15 people I close my eyes) put my head down, breathe and prepare myself to teach this class. I am getting distracted, mad actually at all the talking. "You're killin me, just killin me" I say into the microphone. Gets maybe 2 to 3 peoples attention. Then I just begin....."Today is NOT a theme ride" still talking, not even paying attention,"There are NO jumps, NO hills, No 75% song" a few more people are coming on board "YOU ARE KILLIN ME" spoken into the microphone, a little bit louder with more gusto. I get off the bike, and now, NOW, I have everyone's attention.

How to Save a Life 4:24 The Fray
Warm up, see above. Explain the ride, I want you to picture a track, just a plain simple track.... You will be sprinting for 30 seconds with a 30 second recovery and then a recovery song. We will do this 5 times, each sprint set with more interval of sprints every time. No reaction, Still Talking, HA! Here we go!!

Move Your ASS 3:52 Scooter
Round One: 22 seconds start your sprints....Three 30 second sprints with 30 second recoveries. Groans complaints, people weren't ready, not enough warm up,... yup, I think, maybe now you will not talk so much from 8:00am on (Husband being one of the biggest offenders in this area)

Boys of Summer 4:43 Don Henley Eagles
Recovery, concentrate on Breathing, see the track, loosen up the upper body, Breathe...Explain how the first sprint may not have felt good, you didn't have enough warm up, you need to use this time to loosen up the body, so you can do the next set better

Tubular Bells 4:10 Book Of Love
Round Two: Sprints Four 30 second sprints with 30 second recoveries, Breathe, Form, imagine that track coach right on the side of the straight a ways, timer in hand, evaluating your form, pushing you on....

Listen to the Music(DJ Malibu Mix) The Doobie Brothers 5:01
Recovery...Second set down, three to go, what could you have done better? What are you made of? Why did you get up this morning?

Origins(Pt 1.) 4:11 Cold Fusion featuring Joe Cortes
Round Three: Four 30 second sprints with 30 second recoveries...

I'd Do Anything for love 5:14 Meatloaf
Recovery song, more that half way over, you are totally warmed up now, joints are loose, you know what is coming up... Breathe!

Ready to Go 5:01 Republica
Round Four: FIVE 30 second sprints with 30 second recoveries....
Talk to them here... relax the shoulders... lighten up on the grip... you can do this..

I Don't Care Anymore 5:06 Genesis
Recovery..use this time... you have one set left...it is SIX sprints..
.. positive coaching, you can do this, you can give more, DON'T THINK, JUST MOVE!

Fast Cars 6:35 (2006 Ryder Extended Mix) Hellbent
Round Five: start at 35 seconds into the song, SIX 30 second sprints with 30 second recoveries...I did the first two with the class, the next three I got off the bike and walked around them, the last sprint I was back on the bike. I told them this so that way they knew there was no cheating, that I was going to be right next to them..I wanted them to push themselves.. positive coaching.

I Gotta Feeling 4:49 Black Eyed Peas
Finally recovery...breathe, stretch, walk along the track, congratulations to you... YOU DID IT!!

Layla 4:46 Eric Clapton
Cool Down, Stretches

Chicago Spin - Sunrise

You open your eyes and look at the clock, it is 4:30am, way before your alarm goes off.

You roll over and try to go back to sleep, but your brain is already working, throwing in thoughts for the day, working out the schedule, thinking of things you forgot to do yesterday.....You roll to the other side and again close your eyes. Doesn't work, 4:33am, says the digital blue numbers of your clock radio, flatten on your back, arms over head, sigh, eyes now open. It is quiet, nice, you are warm under the covers and enjoying the last moments of what will be a busy day. 4:35am, finally you brace yourself and get up..."Don't think, just move" Feet hit the floor stumble to the bathroom, look in the mirror and decide, lets go for a ride.You are in your bike gear, reflective shirt, helmet, gloves, water, all set to go, you can see your breathe, as you breathe......clip in and off you go. The more details you can add, the better the ride. Watch some youtube videos on City biking, read something about it, etc...

God only knows 2:55 Beach Boys
Push off the pedal and glide, nice easy flat road( 5 out of 10 tension), deep breathes, neck rolls, notice the world around you that is still asleep

Thubthumbing 4:39 Chumbawamba
Standing flat increase tension to a 6, Push off the curb into the street, feeling the bike move right and left as you ride sloughing off the sleepiness that you still feel, shiver,.... moving through alleys, passed dumpsters, street lights are still on, you can hear the clicking of your bike, pure, easy breaths, freedom....breathe

Sunstroke 7:07 Chicane
You arrive to "Lake Street" which has the "EL" tracks running above it, you can hear the rhythmic "thump, thump" of the EL running by. Here we go, seated flat, tension at a 6 increase pace for 2 minutes, then red light, standing recovery for 1 minute, and right back to it for 2 minutes. Notice the metal columns on either side of the street, they whirr by you in perfect unison.

Love and Wonder 4:29 DJ earworm
Decrease tension back down to a 5, turn off of lake street onto another city street, more people are waking up, the city is coming to life. Add tension and standing flat, breathe, see your breath

Blinded by the Light 7:06 Manfred Mann's Earth Band
You are headed toward the lake front and want to make it there before it gets crowded, so you can see the sunrise. You start forward on a busy street with 6 lanes of traffic headed directly toward you. There is no alot of traffic yet, but you need a strong steady pace and to stick to the right side, follow that white line. Strong steady legs, move and breathe increasing tension gradually up to a 7, during the song. See the headlights coming at you.....You turn off at the end and take a break, water

Black Betty 4:02 Ram Jam, Spybreak 4:00 Rob Zombie
Take the tension down, you are closer to the lake front but in order to get there you need to go through the tunnels, you got it. Street lights are no longer on, sky is getting brighter.... Increase your tension, 15 second out of the saddle accelerations, the 30 second in the saddle push, repeat 2 times ( or three '-)), increase the intervals to 30 second out of the saddle accerlations, and 1 minute in the saddle pushes. Describe the tunnel, dark to light, graffiti, the smell, the movement of your bike over the lines in the side walk, people you see, hear the cars above you, etc.

Even Better that the real thing 6:39 U2
Last tunnel, keep the above intervals until 4 minutes into the song, then you see the end of the tunnel, light, that gray-blue light that comes up before the sun makes it's way into the sky, Last 2:39 minutes bring tension down, out of the tunnel gliding to the stairs that will take you up to the lake front.

Let the Sunshine In 7:32 Milk and Sugar
First 2:00 minutes are a standing climb with tension at a 7, imagine you are lifting your bike up the stairs, climbing to finally get to the lake front. You can feel the weight of your bike on your shoulders, hear the clicking of you bike shoes on the cement, feel the city around you waking up. Last 5:32, you made it you are at the lake front, see the lake, enjoy the bike path, easy up on the tension 5 or 6 and ride it home.Notice the sun rising over the lake, how the water gitters almost sparkles as the sun hits it, it is warmer out.... Remind them that they have to make it to "Grand Ave" to catch the bus, or they will be late for work.

Good Day Sunshine 2:10 Beatles
Glide to the bus stop, bus pulls up, unclip your shoes, take your sunglasses out of your bike pouch, gently put them on your face, one last look at the sun over the lake, board the bus, hear the clink of your token as it drops in the box,......enjoy the ride home. Breathe, slow down the pedal strokes

I'm Gonna Be (500 miles) 3:39 The Proclaimers
More cool Down, stretches......

Spin Exercise - Clean Slate

I love this time of year, everyone gets a clean slate, or at least they think they do. The world looks renewed, Health and Fitness is prominent in all the newspapers ads, on T.V. and New Year's Resolutions begin. AHHH New Year's Resolutions, at least most people try to start out right, but old habits die hard which is why you need to work at it every day. New promises to be made, old ones wiped away, starting over, again and again. The day you stop starting over is the day you die. So clear your head, wipe off the board and BREATHE!! You do have more in you, more to promise yourself, more to give, more to live, more to love...Just take the first step(or pedal stroke), get up, stand up, Hold your head up. and BREATHE The profile of this ride is a short jog/run (song 3), then a seated section of rolling hills, sprints, run, jumps, rolling hills and 75%. Please try to keep them moving the whole time with NO breaks, just constant movement forward and remember Breathe, breathe, breathe...Happy New Year, lets make this a good one!

Promises, promises 4:00 Naked Eyes
Introduction, flat road, see above

Time of Our Lives 4:23 Paul Van Dyk
Positive Energy, smile, look around, a new year, a new slate, relax, breathe, roll the shoulders, enjoy the ride


I Promise Myself 3:42 DJ Antoine
Standing run for 3 minutes, ask "What have you promised yourself?" What will you promise yourself" Chin up, pull the knees to the chest, Breathe

As the Rush Comes 9:00 Motorcycle
Rolling hills, nice flat road and every minute you increase the tension, hold for one minute, go back down to easy tension (nice flat road) and repeat. Cue form and breathing

Keep Hope Alive 6:13 Crystal Method
30 second sprints, 30 second rest, 30 second sprint, etc...

Underneath 5:10 DJ Antoine
5 minute standing run, cue breathing, strong legs, remind them they are going into jumps so watch your energy level, strong deep breathes

Sexxy Kiss Machine 5:10 James Brown vs Prince
One Minute standing run, one minute jumps, repeat


Reason 8:04 Ian Van Dahl
Rolling hills again with harder tension, one minute on, one minute off

It Makes A Difference 9:33 Kim English
75% song, nice flat road, 9 minutes of pure joy,"Keep that head up, you can be the best you WANT to be, IT IS POSSIBLE

All Will Be Well 4:06 The Gabe Dixon Band
Cool down, Stretches

Spin Exercise - PUSH and PULL

It was cold outside, a BURRRRRRR 24 degrees here in GA! Now that is cold, I do believe that my blood has gotten much thinner since I was a Chicago Girl. Today's ride was all about progressive loading, getting your body to accept the tension and power through it, all with steady breathing. Now it is hard to teach a class like this, hard to hold their attention, esp when we are talking about a subtle increase in tension, so subtle in the beginning that you just don't feel it. I compared it to gaining weight, you don't notice the first few pounds, they just creep up on you, right? It is not until you have gained 5 or 10 that you realize, oh boy, I can't button my jeans, or my shirt is too tight. Another visualization I gave them was digging a big deep hole with a shovel. It is easy in the beginning and you can maintain a steady pace, but as you dig deeper and deeper, you begin to hit clay, rocks, and the shovel gets heavier. Form becomes more important, you have to hold the shovel just right or your back will feel it and you become more inefficient with every shovel.

How to Save a Life 4:24 The Fray
Introduction, see above, nice flat road, big deep breathes

Secrets 3:45 One Republic
Standing flat, explain to them that there are no sprints today, no jumps, no intervals, just a steady long tedious climb. NO STANDING if you can help it, that is why I did this song as a Standing Flat so they can stretch their legs and prepare

Schiller 7:04 Schiller
First minute to get settled in the saddle, get water, and let them increase the tension to their maximum tension!! This is the top of the hill, this is where they will end up at when we are at the end of this hill. Let them feel the tension, how many turns up was it? Remind them that in 45mins I want them back to this tension, WE are GRADUALLY building up to this. Release the tension, back to a flat road, gradually add the tension back up. For example, a 1/4 turn up in tension after about 5 minutes into the song, it is barely felt, just breathe and enjoy the ride

Pride 5:42 Syntax
More building, more breathing, SLOW increase, make them concentrate, give them long periods of silence, just breathing and moving. Mention the weight metaphor, the hole metaphor..

Sweet Home Alabama 8:44 Alabama
More subtle increases, explain the breathing, longer on the way out then the way in, chin is up off the chest to allow the windpipe a clear pathway for oxygen exchange, you need oxygen to feed the muscles, to give you energy, digging deeper and deeper into that hole, adding more weight to your waist

Climbatize 6:38 Prodigy
Guess what more tension, breakdown the pedal stroke, explain the mechanics of every step of the stroke, driving the knee forward, pushing the heel down, wiping the foot backwards, and pulling the heel up to the butt. Gradually increase the tension, building and building... Digging, digging,

Lose Yourself 5:22 Eminen
Use the beat of the song to pull that leg up, add more and more tension, they should be at the maximum tension by the end of this song

We will be Strong 4:00 DJ Antione
Last 4 minutes at maximum tension, butt far back in the saddle, all the weight in the sitz bones, upper body relaxed, shoulders down the back, chin off the chest, body hinged slightly at the hip, light grip on the bars, remember that form is most important when you are working hard, like the sholving.... keep using the visualization. THIS IS HOW your body feels with all the extra weight, feel the strain on the legs, breathe, move past it, breathe

New Year's Day 9:42 U2
Release the tension back down to your flat road, breathe, stand if you need a break, enjoy the easy, fluid pedal strokes, you did it! Now climb out of that hole that you dug, nice and easy, breathe, 8 minutes full flat road, 75% song!

Come Home 4:24 One Republic
Now I didn't leave enough time for a proper cool down, and stretches, so I encourage everyone to stretch on their own, once they are off the bike