Friday Eve 2/28/2013

Thursday night class, it seems to be going in size, that is good.  I have a very hard time working out at night, I am a morning person, but the more I "do" my Thursday night class, the more I like it.  It seems to be a younger crowd and that brings a whole bunch of new energy.  I have began to change my Thursday night class, at least in my head, to be called my Friday Eve class!  It is the beginning of your weekend, the start of the best days of the week.

Paint It Black 3:45 The Rolling Stones
Warm up, deep breaths, get your head in the game, decide how you want to ride this ride
Our Last Night 4:12 Approaching Nirvana
Gradually increase your pace
Let There be Love 3:22 Christina Aguilera
Standing Climb for 2 minutes, get the blood flowing to those legs
One, Two Step 4:26 Power Music
1 minute jumps, 30 second rest, repeat
Alive 4:51 Krewella
Flat Road, breathe, water
Speed Racer 3:48 Moby
sprints, 30 seconds,  start at 30seconds - 1 minute you are sprinting 1- 1:29 rest, 1:30 to 2:30, one minute race pac, 30 second rest
Requiem for a Dream 3:34 Jennifer Thomas
Hill add tension
What You Want 4:04 Boys Noize
Piece of Me 8:25 Britney Spears
One More Night 3:57 Maroon 5 
Four- 4 minute sets, 1 minute up, 2 minutes in saddle, 1 minute of jumps repeat
The Wings 8:44 75% song
When I Was Your Man 3:34 Bruno Mars 
Cool Down
The Approaching Night 6:40 Philip Wesley
Stretches

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

The Easy Way Out

The easy way out is never the right way. It may be easier, smoother, faster and have less obstacles. It may be the "right way" for RIGHT now, and you may have inevitably taken it due to circumstances beyond your control. I get that, I really do. I have taken the easy road, and it is well - Easier. I know someone, love someone, someone who is dear to me and has been there my whole entire life for good times and bad. This person has taken the easy way out, a lot! Maybe too much, especially lately. I have tried to reason, yell, scream, talk to, give examples to, written things down, threatened, and in any and every way I know possible to help. I just don't know what to do, I have begun to wash my hands with the whole situation, but I can't let go of the person. I have prayed for help for this someone, and prayed for help for me to HELP this person and still I seem a bit lost. A bit cloudy and unclear in what path I should choose in regards to this situation. But you know what it is not MY path to choose and that may be the lesson in itself.
I know that I will always try to pick the RIGHT path, not the easiest.
Welcome back to Saturday Cycle Class

AGAIN WITH TEETH

Desert Rose 4:48 Sting
Today's ride is one where you get on the bike and you STAY on the bike. Work on transitions, smooth breathing, smooth pedal stroke, which path do you choose today, the easy one?

Dog Days are Over (the Voice Performance) 3:33 Vicci Martinez
Add some road, some teeth and get those legs moving

Gearbox 2:11 Todd Haberman
Loosen up your bite and give yourself some speed, get your momentum for the next hour of your life

Remember the Name 3:50 Fort Minor
Settle in the saddle add some gear and begin to climb, breathe, match the beat in the song, 2 minutes in the saddle, one minute out of the saddle, last 50 seconds in the saddle

Molossus from Batman Begins 2005 4:51
In the saddle push, add some more tension about at 8 out of ten and grab your pace, strong legs, comfortably uncomfortable

Highway to Hell 3:28 ACDC
Slow the pace but don't release the tension, regulate the breathing, get your head on the right path

Supermassive Black Hole 3:30 Muse
Increase your pace again, back to your uncomfortable place, last 30 seconds out of saddle

Zion 4:34 Fluke
Standing climb, slower pace, build with the music slow down at the end, relax the neck and shoulders, weight over the saddle, if it is too uncomfortable, Sit down

Bela Lugosi's Dead 9:34 Bauhaus
Add a bit more tension (teeth) and push in the saddle ride, smooth out the pedal strokes, let the sweat pour down your back ( First time I will use this song, we will see how it goes)

Party Rock Anthem 4:22 LMFAO
Release some tension back to a 6 out of ten, loose up the legs, control the breathing, don't collapse, don't lose focus, keep moving forward

Unstoppable 3:04 E.S. Posthumus
You got it more tension, out of the saddle climb, reach for that uncomfortable place, don't pick the easy way!

As the Rush Comes 9:00 Motorcycle
Here it is the home stretch, your 75% song, tension is at a 7 smooth it out, breathe, and ride

Only Time(Who Can Say) 3:40 Enya
Cool down
The Fear You Won't Fall 3:10 Joshua Radin
Stretches

Good job! What a ride, what a path

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