Strong and Steady, nice strong pedal strokes, deep breathes, consistent energy moving in and moving out, let your brain go where it wants to and let your body work. Release the tension from the day, from your problems, let your body work, just let the rhythm of the ride flow from the top of your head to the toes on your feet. Strong and steady, what do you think of? Waves that roll into the shore at the beach, the constant motion of a train rocking you to sleep, the strong, steady, consistent beat of your heart,......that's what I want today, strong and steady
Want you back 3:33 Cher Lloyd
warm up
Sail 4:19 - Awolnation
Have your class stand up and add tension until they are having a hard time moving the pedals, then sit and take the tension down till it is managable, but still the heaviest you can stand, this will be there hardest tension what they will build up to
Blinded by the Light 7:06 Manfred Mann's Earth Band
release tension start at flat road, total of 3 increases of tension, 2 minutes standing 2 minutes in the saddle
Wonderful Night 4:46 Fatboy Slim
still working the above set
Like A G6 3:39 Far East Movement
release tension, strong steady easy pace, up or down, breathe, get water
Underneath 5:10 DJ Antoine
Running tension, 7 out of 10, stand for 5 to 10 seconds get momentum then sit down and hold that pace for 30 seconds, 30 second rest, repeat
Clash 5:07 Junkie XL
Rolling hills 30 seconds on, 30 seconds on, 1 min on, 1 min off, etc
Going Wrong 8:18 Armin Van Buuren & DJ Shah
75% song
Rocky 2:48 Bill Conti
Last heavy in saddle climb
Crash into me 5:16 Dave Matthew Band
Cool Down
Possibility 5:06 Lykke Li
Stretches
Want you back 3:33 Cher Lloyd
warm up
Sail 4:19 - Awolnation
Have your class stand up and add tension until they are having a hard time moving the pedals, then sit and take the tension down till it is managable, but still the heaviest you can stand, this will be there hardest tension what they will build up to
Blinded by the Light 7:06 Manfred Mann's Earth Band
release tension start at flat road, total of 3 increases of tension, 2 minutes standing 2 minutes in the saddle
Wonderful Night 4:46 Fatboy Slim
still working the above set
Like A G6 3:39 Far East Movement
release tension, strong steady easy pace, up or down, breathe, get water
Underneath 5:10 DJ Antoine
Running tension, 7 out of 10, stand for 5 to 10 seconds get momentum then sit down and hold that pace for 30 seconds, 30 second rest, repeat
Clash 5:07 Junkie XL
Rolling hills 30 seconds on, 30 seconds on, 1 min on, 1 min off, etc
Going Wrong 8:18 Armin Van Buuren & DJ Shah
75% song
Rocky 2:48 Bill Conti
Last heavy in saddle climb
Crash into me 5:16 Dave Matthew Band
Cool Down
Possibility 5:06 Lykke Li
Stretches
That is great! Do you have a spinning instructor certification? I really like the creative titles that fit the movement.
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