ME ME ME

ME ME ME

Make it all about ME, well no, it is all about you. 

I want you to say that.  This ride is all about ME, about what I need.

Make this ride your own, make it into what you need, GET what you need.  You have 55 minutes, 3300 seconds of time dedicated all to you!  you body is thanking you for coming to cycle tonight, or cursing you () But I want YOU to get what you need!

55 minutes, what are you going to do with it?  Make it count, make it one step closer to who you Want to be! Choose to make this class worth something.  Invest in yourself, use this opportunity to grow, to improve. Focus your attention, reign in your thoughts, allow your brain to escape, allow your body to take over, Let your body decide the rhythm that it needs. If you get distracted, get on top of your thought process, no matter what!  You control this time, make it all about you, you, you, you....Ride this into the ground!  BREATHE

In DA Club 4:24  introduce this ride with attitude, get them pumped up about themselves

Bad 8:03 U2 - Warm up, breathing, 4 minutes down, 2 minutes standing, 2 minutes down

When I Grow up 4:02 Pussycat dolls

Blood Pumping 7:43 - sprint song 30sec up, 30 sec down, 1 minute up, 1 minute down, repeat

I like it 3:52

Blinded by the Light 7:06

She's country 3:34

Tik Tok 6:54

Wings 8:45

Two hearts beat 4:04

afro cult 3:59

Rolling Hilly Course

Rolling Hilly Course Endurance One

January 25, 2013

I adapted this workout from a book I bought about a year ago.  The book is called

Workouts in a Binder for Indoor Cycling [Spiral-bound] Wes Hobson (Author), Dirk Friel

It has A LOT of useful information in it, if only I could find the time to devote to reading it...

One thing I did grab out of the book was how to calculate the RPMs, Count your leg movments, for example your knee's upward movement, for 15 seconds and multiple by 4, that is your RPM.  I didn't get a chance to use this for my riders in class yet, but it does help me..

Anyway on to the profile

Mother- 5:36 Pink Floyd  easy warm up song, enough tension to feel the road, deep breaths

Every Teardrop is a Waterfall 5:12 Coldplaery Ty- 30 seconds standing, 30 seconds seating 

Sympathy for the Devil 6:28 Rolling Stones - alternate legs, one minute right leg does all the work, second minute left leg does all the work, third minute work both legs, even it out, repeat

Sunshine 6:01 - Rolling hills, one minute on with tension, one minute off  with a faster pace

Do you love me 2:55 - Rest song, easy pace, easy tension( flat road) people can choose to stand during this time

Insomnia 6:45- Rolling hills as above

Let my love open the door 2:45 - Rest song

Howlin 4:16 - progressive slow hill building for this song and next, add tension every 2 minutes

Swamp 5:16 -

Zocalo 8:37 - Nice strong 75% hill, release the tension, flat road, breathe and work, let the muscles move you, drive your legs with your breath. 

No Surrender 6:37 Cool Down

Home 3:29  Stretches

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 Routine - Keep Moving Forward

Thursday a new day and time for me to teach cycle, didn't know who would be there, how many would show up or what to expect. It was hard to find the right goal, music, theme for this workout, but you have to KEEP MOVING FORWARD. Breathe, move and breathe, the inspiration will come, just keep searching my music and the song will hit me. It is different every time, old songs, new songs, a commercial, or a conversation that stirs a memory which connects with a song. I don't get a lot of input regarding my music, I would love any comments or suggestions for new songs, but I have to "feel" it. Some people would say that is wrong, the work out is not about me, it is about my students and what I can inspire them to do for those 60 minutes of the day that they are sharing with me. Believe me, I think about my students and my classes probably way more than I should and it does have a lot of input into my end result. I think about my class in the car, lying in my bed at night well you get the idea. Sometimes I have the whole play list worked out the night before, I am set, perfect. The next day I get up early before my usual 8am class, get out my laptop, sip my coffee and eat some oatmeal, then look at what I put together for the class. The front of the card has the songs with the length of them and the back usually has comments that I want to convey, something new I found that will hopefully touch someone and make a difference in their day. So I look at the play list and I don't "feel" it, so again I search through my music or surf the web at all my favorite blog sites and it never fails something hits me. Boom the whole thing changes, the goal is different. KEEP MOVING FORWARD, something will come.

Viva La Vida 4:04 Warm up ( love this song always reminds me of Michael Phelps doing butterfly)

Struggle for Pleasure 3:51 30 sec sprints, 30 second rest, this usually gets everyones attention and has them get rid of the sugar so we can concentrate on fat burning

Let it Rock 3:56 increase the tension, climb the stairs, watch form and breathe get the heart rate down, connect with your body remember why you are here

Memory 6:16 running light tension 45sec run, 15 sec walk get the hr up to about 85%-90%

U + UR Hand 6:40 in the saddle first 90seconds are a recovery, breath get the HR down to 70-80% add tension, breathe, slow long hill

Hotel California 6:30 continue with hill maintain HR try to stay below 80% to burn fat, if they can sing they are right where you want them to be

Monotune 9:03 easy up on the tension increase your pace for one minute HR is going to go up again don't let it pass 85%, two minute flat road to recover and repeat. Given the goal of the class, you could add jumps into these intervals, last hard cardio push

Toxic 8:50 last working song maintain 75% HR for full 8 minutes, concentrate,refocus, let the sweat pour out of you

The Living Years 5:33 cool down and stretches

Have a great day and no matter what KEEP MOVING FORWARD