Saturday, January 19, 2013

Back in the Saddle

Simple concept
Warm up song, preferably over 4 minutes
 2 sets, complete 2 times
 1 minute up, 1 minute relaxed, repeat ( total 4 minutes)
 2 minutes up, 2 minutes relaxed, repeat ( total 8 minutes)
 3 minutes up, 3 minutes relaxed ( 6 minutes)
 4 minutes up, 4 minutes relaxed (8 minutes ) This is your first set total 26 minutes
 Repeat again (26 minutes) cool down song Spin class over, presto!

Now for the details I tried to relate the concept to energy, the whole world is energy, you putting energy in, you taking energy out, people stealing your energy, negative energy, positive energy, restorative energy, etc, etc. I talked about how much energy you put out on a daily basis, to friends, spouses, co-workers, children, animals, traffic jams, how much exertion you push out to the world, the whole time you are awake. How do you take that energy back? How do you refuel? Exercise? T.V? Eating? Silence? We often don't spend as much time, or energy, putting energy back into ourselves, we need to. You can't just put energy out, and not put it back, it will be exhausting and often you will slip further in the wrong direction, then the direction you were intending to go. So this mix is all about energy, or the BALANCE of energy. What you exert out, I want you to try to pull back in.


 One minute : One minute up out of the saddle, hard cardio push, should have enough tension to run at, strong, One minute back in the saddle, breathing pulling the energy back in, relaxing the shoulders, breathing REPEAT
Two minutes: add tension, in the saddle, smooth, strong pedal strokes, Two minutes at the easy tension, (your flat road tension) REPEAT
Three Minutes: Three minutes add tension, in the saddle, push, maintain for three minutes, then three minute relaxed pace ( flat road )
Four Minutes : Four minutes, 2 minutes up hard, 2 minutes in the saddle with tension, still pushing Four minutes at a relaxed pace
REPEAT WHOLE THING
One minute:  I did the first 1 minute intervals the same see above
Two minutes: I changed it to an increase in pace/cadence vs adding tension, so 2 minutes fast race pace, 2 minutes relaxed, REPEAT
Three minutes: Three minutes First minute standing at a fast pace, fast jogging, then next minute fast race pace in the saddle, last minute standing again, 3 minutes relaxed ride
Four minutes: First minute up running, second in the saddle race pace, third minute up running, fourth minute in the saddle race pace
 Done, cool down, stretches
 PLAYLIST:
One thing 4:40
Mad World 3:29
One more Night (Sticky K Remix) 3:57
Remember When(Push Rewind) 3:14
Love Generation(feat. Gary Pine)8:53
Tonight, tonight, tonight 8:50
Every Teardrop is a Waterfall (Coldplay vs Swedish House Mafia)5:12
You Make Me Feel...(Disco Fries Remix)
Scream & Shout(feat.Britney Spears)5:31
Faster Kill Pussycat(Club Mix) 7:59
 Between the Raindrops(feat. Natasha Bedingfield) 4:45